You make a strategy when you want to strike an important deal with a client; you make a strategy to achieve your profit or sales target; you also make strategies when planning a vacation. Then, why you don’t make a strategy when it comes to your health, or when you are trying to lose weight?
Losing weight also involves working towards attaining your target; the only difference is it is not a profit target but a loss target! The lack of strategy is the reason why your weight loss efforts fail you. What you need is a well-thought-out plan. Here are some simple tips that will help you make a strategy for losing weight.
1. Make a commitment.
If you want to lose weight, you have to make changes in your diet and lifestyle. Most importantly; you need to stick to the changes you have made; otherwise, you will end up gaining back the lost weight. And for this, you need commitment, focus, and determination.
A lot of mental and physical energy is needed to change your unhealthy habits. When you plan a new weight-loss-related change in your diet or lifestyle, make a plan to tackle the factors that can hinder you from staying on the track.
Working around these factors will improve your ability to focus on living a healthier lifestyle and help you follow the diet plan you have devised.
2. Keep SMART goals.
By smart, I mean: Specific, Measurable, Achievable, Realistic, and Trackable!
- Specific: A specific goal is the one that tells you what exactly you are looking to achieve at the end of a certain It can be anything like being able to fit in your old gown.
- Measurable: By measurable, I mean, decide how many pounds you want to lose at the end of each week or month. Set milestones for yourself. You can write these down on a paper and pin it where it is visible to you several times in a day.
- Attainable: Whatever specific and measurable goals you set, they have to be attainable with reasonable efforts. You should never set a goal that is too hard to achieve. Don’t aim to lose 10 pounds in a week! It’s unreasonable and unhealthy. You will not be able to achieve this goal, and this failure will only disappoint you!
- Realistic: If you plan to cut out all the carbs, dairy, sugar, and meat from your diet, it’s neither a practical nor a realistic goal. Nobody knows you better than you do. You know your limitations. Keep your cravings and habits in mind when setting realistic goals. Cut down on your favorite high-calorie foods slowly instead of cutting them out at one go!
- Trackable: You should be able to track the goals you have set for. You should set milestones at different stages of your plan and track your achievements through a series of smaller goals. Attaining these smaller goals will motivate you to keep going.
3. Fill up on fibers.
Fiber-rich foods are the best ones for losing weight simply because they reduce your calorie intake by providing a sense of satiety. The high-fiber foods also take longer to digest and need more efforts thus boosting the calorie utilization by the body.
The fiber-rich foods you can add to your diet include:
- Whole-wheat pasta
- Whole-wheat tortillas
- High-fiber cereals
4. Add variety.
Don’t get fooled by the diets that tell you to eat only bananas or only watermelons to lose weight. These diets are dangerous. They might help you lose a few pounds initially with their low-calorie count but think about the nutrition. Will your body get all the nutrients from just one food eaten daily for breakfast, lunch, and dinner?
Also, eating the same food, as in these diets, or planning a diet that contains just fruits and veggies can be too boring to stick to. Hence, you must try not to view your diet as restrictive.
You can also lose weight by eating tasty foods. Be adventurous and experiment with different foods. Swap bananas and melons for mangoes and pomegranates. Replace the ever-boring white rice with more exotic chia seeds, quinoa, or Israeli couscous. Trade your cereals for low-fat Greek yogurt topped with flaxseeds, honey, or berries.
The idea is to keep your taste buds popped up with a variety of foods so that you don’t feel restricted or deprived due to your new diet.
5. Prevent the rebound reaction.
You must have experienced your typical weight-loss strategies backfiring with you regaining most of the lost weight. This rebound reaction is common with most popular weight loss plans that include starvation and aim at sudden, a drastic reduction in the weight.
This reaction occurs because an extremely low-calorie diet and the resultant sudden weight loss triggers the body’s starvation alert that initiates some hormonal changes, which force you to eat more causing you to put on more weight.
The best way to prevent this reaction is to avoid the fast-track plans. Instead, you should make gradual changes in your diet so that your metabolism gets enough time to adjust to the new calorie intake. Once your body is used to the new diet, it won’t react with rebound.
6. Sleep well.
Getting at least 8 hours of sound sleep every night is the biggest secret to losing weight. Research has shown that the metabolism of the body is most active during sleep. Sleeping well can save up your fat-burning engines.
Depriving yourself of sleep can lead to reduced leptin levels and increased ghrelin levels. The result? Less feeling of fullness and more cravings. So, make sure you get enough sleep.
These strategies seem to be too simple. But, they are very effective in helping you to stick to your diet regimen. Chalk out a plan based on these strategies and see the huge difference it makes to your health and weight loss efforts.