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Weight Loss 101: Lose Weight for Beginners
If you are new to losing weight, it can be overwhelming because there really is an overload of information online or even by word of mouth. Everyone has an opinion on the best ways to lose weight, but what works best for them may not work well for you. Welcome to Weight Loss 101: Weight Loss for Beginners.
The key to consistent weight loss is not just making one big change but making several smaller changes over time. If you try to do too much, you’re bound to get overwhelmed and quit.
With that being said, are you ready to start losing weight? Let’s dive in!
Drinking more water
The first thing I recommend to clients is to start drinking more water. Our bodies are often severely dehydrated, and we do not even know it.
Not only is this bad for overall health, but being hydrated can send your brain a mixed signal that you are hungry when you are just thirsty! Not what we want when we are trying to lose weight.
Most of us either work sedentary desk jobs, or are just not very active. Walking or getting your steps in is an excellent and fun way to start exercising and losing weight.
We like to use our smartphones or fitness watches to track our steps and make it a game. Ideally, you should start with the recommended 10000 steps daily, but remember to listen to your body (and your physician) and take things slowly at first.
Resistance training is a great way to lose weight, build strength and muscle, and ultimately transform your body. There is a common misconception that women will get bulky and look like men during weight training.
This is far from the truth as when women weight train, they become toned and trimmed. You will still have your curves, just a bit firmer.
Whether you use free weights, machines at a gym, or resistance bands at home, all are great forms of exercise to help you lose weight and sculpt your body.
Use a calorie counter
Calorie counters like MyFitnessPal are excellent because it helps keep you on track with your daily calories. You can add any food and get a very accurate calorie count.
It is amazing the clarity clients I have worked with will get when they start tracking their calories.
They would often say, “No wonder I haven’t been losing weight, I am eating way too much!”
The body will not lose weight quickly if you are not in a caloric deficit.
Calorie counters and fitness watches can help you by telling you your baseline calories and are a way to be accountable along your weight loss journey.
Make better choices
This is sometimes easier said than done but possible with a bit of willpower.
Instead of mayonnaise on a sandwich, use mustard. Get a lettuce wrap instead of a bun next time you want a burger. Every restaurant has a low-calorie/ healthy option.
- When buying bread, go for sprouted or 100% whole wheat.
- Use stevia to sweeten things instead of sugar.
- Pick a salad instead of a sandwich.
The key is to have the drive to get what you want to lose weight, even in social situations.
You may have heard of crazy keto, low carb, or low-fat diets circulating the internet. These are undoubtedly effective, but I do not feel they are the best for someone just starting out.
Without a positive mindset and the will to succeed, you are essentially shooting yourself before you start.
It can be challenging to feel good about yourself when you are unhappy with your appearance. However, you can focus positively on where you are going, not where you have been.
Be proud of yourself because you are about to make a positive change. The fact that you are reading this article is proof that you are ready for a change.
A positive attitude will serve you well not only in your body but in all aspects of your life