These 10 strategies can help when you’re feeling overwhelmed.
Here are scientifically proven tips, plus advice from someone who’s lost 50 pounds and kept it off.
The clickbait is everywhere, with snazzy headlines like, “Drop 10 lbs.
jamie Vespa
Fast” or “Fit Back into Your Skinny Jeans.”
You may have triedketo, detoxes, low-carb, low-fat,celery juiceyou name it.
If this sounds like you, keep reading.
“Mindset is like 90% of the work.”
Plus, I back Sarah’s advice up with research.
This includes setting realistic expectations.
A safe, sustainable amount of weight to lose is about 1/2 pound to 2 pounds per week.
Those are diets in disguisethey work for the short term but not for the long term.
Long-term weight loss is about small habit changes you’re free to keep up with over time.
Yes, a therapist.
This journey is hard alone.
It can also be hard with close friends and family.
If you feel yours isn’t serving you well, request a referral to a registered dietitian.
Frequent check-ins were key to helping Sarah stay on track.
Adopt the 80/20 Philosophy
So what is the 20% that Sarah mentioned?
Regular consistency is key.
Then, don’t stress about the rest.
It’s a “flexible structure.”
Understand Set Point Theory
The body likes balance.
Body temperature stays within a narrow range of 98.6F.
The pH of blood is around 7.4.
Your body has a weight range it likes to stay within too: It’s called your set point.
Unfortunately, it’s easier for this range to move up than it is to move down.
This is for various reasons scientists are still trying to figure out.
With that said, it is believed by many researchers that lowering your set point is possible.
So, how do you do it?
For starters, crash dieting is not the answer.
Instead, start with aiming to lose 5% to 10% of your body weight.
Repeat this cycle until you’ve reached your weight goal.
It’s important to note that you may also have to reassess your initial weight-loss goal.
A habit is an automated behavior.
Here’s the caveat: Weight should not be theonlymetric you track.
And you’re gonna wanna understand what the scale measures.
The scale does not measure fatand you do not lose or gain fat overnight.
If you poop, it goes down.
If you eat salty takeout food, it goes up (because salt encourages water retention).
Astrength-training workout can bump it up, due to a temporary increase in inflammation.
Or, for some,the scale might need to go.
There are other ways to measure your progress.
For some, though, daily weighing seems to work.
In addition to weekly weigh-ins, consider taking waist circumference measurements and progress photos once a month.
In addition to how you look, take note of how you feel.
Can you walk further, run faster or do a pushup?
If you know what they were when you started, have your cholesterol levels or blood sugar numbers improved?
Include some goals around what your body can do, rather than how you look.
To help you keep moving, it’s important to find exercise you like and find meaningful.
“Finding exercise you love helps to maintain the weight loss,” says Sarah.
Don’t know where to start?
Create small, attainable goals like 15 minutes per day and work up to 30 minutes.
If you currently walk 2,000 steps per day, don’t have a go at walk 10,000.
Start with 4,000 per day and add more every couple of weeks.
Next,add strength training, using either weights or your body weight.
Start with one day per week and work up to two to four times per week.
Strength training builds muscle, and muscle burns calories around the clock.
Cardio exercise, like running, biking or swimming, is great too.
Progressively increasing your exercise frequency and intensity will help you stick to it.
And the best exercise is the one that you’ll keep doing.
The body breaks down protein, carbohydrates and fat from food and absorbs the nutrients.
If you’re eating more calories than your body needs, the extra will be stored as fat.
Fiber is found in fruits, vegetables, whole grains, nuts, seeds, beans and legumes.
By making half your platevegetables and fruitsat most meals, you automatically shift the caloric composition of your meal.
Aim for 25 to 35 grams of fiber per day or about 8 to 10 g per meal.
Eat Protein at Every Meal
Along with fiber, eat protein at every meal, especially breakfast.
Protein suppressesthe hunger hormone, ghrelin, and is digested slowly, keeping you full longer.
Include protein, fiber and healthy fat at each meal.
Protein needs are based on weight, but about 20 g per meal is a good starting point.
Beans, soy, nuts and seeds are allprotein-packed vegetarian options.
The Bottom Line
If you feel overwhelmed with weight loss advice, just start small.
Don’t give a shot to tackle everything at once.
Get professional help so you have guidance and can focus on the habits that move the needle most.
Track other metrics along with the scale.
