How to Start Weight Loss: Setting Goals, Tracking Calories, and Eating Healthier

Introduction

Weight loss is defined as the process of losing body mass, typically by decreasing fat stores in the body through a combination of diet, exercise, and other lifestyle changes. Losing weight can help to improve your overall health and well-being, as well as reduce the risk of certain diseases.

This article will discuss how to start a successful weight loss journey, including creating a plan and setting goals, tracking calories, increasing physical activity, reducing portion sizes, eating more healthy foods, and drinking plenty of water.

Creating a Plan and Setting Goals

When beginning a weight loss journey, it is important to create a plan and set realistic goals for yourself. According to the American Heart Association, “It’s important to set realistic goals…You should aim for a slow, steady rate of weight loss — about 1/2 pound to two pounds per week.” This allows you to make sustainable changes that you can continue to do over time.

Identifying what type of plan works best for you is also key to success. Some people may prefer a structured plan with specific guidelines, while others may find that having some flexibility works better for them. Establishing both short-term and long-term goals can help keep you motivated throughout your journey.

Tracking Your Calories

In order to lose weight, it is important to track your calories. Knowing how many calories your body needs to maintain its current weight can help you determine how many calories you should consume each day in order to reach your goal. There are many apps and websites available that can help make calorie tracking easier.

Registered Dietitian Nutritionist Emily Cooper recommends, “Using a calorie tracking app or website can help you gain a better understanding of your eating habits, which can lead to more mindful eating and better decision making.” Utilizing these tools can help you stay on track and reach your goals.

Increasing Physical Activity

Exercise is an important part of any weight loss plan. Developing an exercise routine that you enjoy can help you stick with it and make it a part of your daily life. It is important to start slow and gradually increase intensity as you become more comfortable with your routine.

According to the Centers for Disease Control and Prevention, “Adults should get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week.” Incorporating physical activity into your daily routine can help you reach your weight loss goals.

Reducing Portion Sizes

Another way to facilitate weight loss is to reduce portion sizes. Understanding the recommended portion sizes for different food groups can help you make healthier choices when it comes to meals. For example, the Mayo Clinic suggests that a single serving of grains should be equal to one slice of bread, one cup of cereal, or half a cup of cooked rice or pasta.

Tips on how to reduce portion sizes include using smaller plates and bowls, eating slowly and mindfully, avoiding distractions like television or phone while eating, and avoiding second helpings. Making small changes to the way you eat can have a big impact on your weight loss goals.

Eating More Healthy Foods

Eating healthy foods is another important component of weight loss. Identifying which foods are healthy is key to maintaining a balanced diet. The Dietary Guidelines for Americans suggest incorporating fruits and vegetables into your diet, as well as whole grains, lean proteins, and healthy fats.

Making sure to get enough fiber can also be beneficial. A study published in the journal Nutrients found that, “Higher dietary fiber intake was associated with lower body weight, lower body mass index (BMI) and waist circumference.” Eating a variety of healthy foods can help you reach your weight loss goals.

Drinking Plenty of Water

Finally, drinking plenty of water is essential for any weight loss plan. Drinking water has many benefits, including helping to regulate body temperature, aiding digestion, and flushing out toxins. The National Academies of Sciences, Engineering, and Medicine recommends that men drink about 15.5 cups (3.7 liters) of fluids per day, and women drink about 11.5 cups (2.7 liters) of fluids per day.

Staying hydrated can help to curb cravings and keep hunger at bay. Incorporating water into your daily routine can help you reach your weight loss goals.

Conclusion

Starting a weight loss journey can be daunting, but with the right plan and dedication, it is possible to reach your goals. Creating a plan and setting realistic goals, tracking calories, increasing physical activity, reducing portion sizes, eating more healthy foods, and drinking plenty of water are all important components of any successful weight loss plan.