Losing weight with an 80% diet and 20% exercise approach can be effective, as diet plays a larger role in weight loss than exercise. Here are a few tips to help you lose weight:
- Consult with a healthcare provider before starting any weight loss program.
- Set realistic and specific weight loss goals. A safe and sustainable rate of weight loss is 1-2 pounds per week.
- Create a calorie deficit by consuming fewer calories than you burn. This can be achieved by reducing portion sizes, making healthier food choices, and keeping track of your calorie intake.
- Incorporate a variety of nutrient-dense foods into your diet, such as fruits, vegetables, lean proteins, and whole grains.
- Avoid processed and high-calorie foods, such as fast food, sugary drinks, and snacks.
- Exercise regularly. Aim for at least 30 minutes of moderate-intensity physical activity, such as brisk walking or cycling, most days of the week.
- Incorporate resistance training, 2-3 times a week, to build muscle and boost metabolism.
- Get enough sleep and manage your stress level.
- Keep track of your progress by measuring your weight and body measurements, and by taking progress photos.
- Seek support from friends and family, or consider working with a registered dietitian or personal trainer.
- Lastly, be patient with yourself and don’t give up if you hit a roadblock. Remember, weight loss is a journey, not a destination.
It’s important to keep in mind that weight loss is not only about numbers on a scale, but also about overall health and well-being. Making sustainable lifestyle changes that include healthy eating habits and regular exercise is key to maintaining weight loss in the long-term.