A lot of times feel inspired to make positive changes—and for some, it means having to lose weight. According to the Centers for Disease Control and Prevention (CDC), over 40% of adults in the U.S. live with obesity. But while the desire to lose weight is common, the journey to lasting results can be challenging. So here’s Richard’s Takeaways to help you have a sustainable weight loss.
1. Set Realistic and Personalized Goals
A common mistake people make when beginning a weight loss journey is setting goals that are unrealistic. Instead of aiming for a number on a chart, think about what weight has felt comfortable for you in the past. Ask yourself: Can I reach this goal without feeling deprived or overwhelmed?
The Centers for Disease Control and Prevention notes that losing weight at a rate of 1 to 2 pounds per week is considered healthy. This steady pace gives your body time to adjust and supports the development of lasting habits. If you have a significant amount of weight to lose, consider setting intermediate goals—like losing 10 pounds—before tackling the bigger picture.
2. Find a Meal Pattern That Works for You
Did you know that you can still enjoy food with these two diets? The Mediterranean Diet and DASH (Dietary Approaches to Stop Hypertension). Within these diets, you can have a long-term meal pattern you can follow while still enjoying.
- Whole grains
- Fresh vegetables and fruits
- Lean proteins (like fish, chicken, legumes)
- Healthy fats (like olive oil and nuts)
- Low-fat dairy products
These diets are not only heart-healthy but also flexible enough to fit your lifestyle. Also, take advantage of technology now and build a balanced meal.
3. Practice Portion Control Without Deprivation
You don’t have to give up your favorite foods—just learn to enjoy them in moderation. Portion control is a powerful tool that allows you to include indulgences without sabotaging your progress. Here are some practical tips:
- Use smaller plates (9 inches or less) to naturally reduce portions
- Eat slowly and mindfully—savor each bite
- Pre-portion snacks to avoid overeating
- Split restaurant entrées or order à la carte
- Fill half your plate with vegetables and limit high-calorie items
4. Make Physical Activity a Non-Negotiable
Exercise isn’t just about burning calories—it’s essential for overall health. Aim for at least 150 minutes WHO said ( that’s at least 5 x 30 mins of your time for the week only! ). If you feel like not exercising, do these:
- Brisk walking
- Cycling
- Swimming
- Dancing
In addition to that, include strength training at least two days a week. Building muscle helps boost your metabolism, which means you burn more calories even at rest. You don’t need a gym membership—bodyweight
5. Track Your Habits to Stay Accountable
Tracking your food and activity is a great way to stay mindful and motivated. When you see your habits laid out, it’s easier to make small, consistent changes that lead to big results over time. There are a few options you can look at:
- Mobile apps like MyFitnessPal or Lose It!
- A simple notebook or journal
- Wearable fitness trackers
Another important thing is sleep. Track it, as this also plays a role in weight management.
6. Set Yourself Up for Success with Planning
Preparation is key to avoiding setbacks. Plan your meals and snacks ahead of time so you’re not tempted by unhealthy options. Keep nutritious foods on hand and prep ingredients in advance to make cooking easier.
Also, make physical activity more accessible by wearing comfortable clothes and shoes. Schedule workouts on your calendar, such as appointments, to ensure you prioritize them. The more you integrate healthy habits into your routine, the easier they become.
7. Consider Joining a Weight Management Program
Sometimes, a little extra support can make all the difference. Weight management programs offer guidance, accountability, and community. Look for programs that focus on long-term lifestyle changes, not quick fixes.
Before joining any program, do your research. Avoid those that promise rapid results or rely on supplements and gimmicks. Sustainable weight loss takes time, patience, and consistency.
What You Need to Know Before You Start
Weight loss is achieved by creating a calorie deficit—either by eating fewer calories, burning more through activity, or ideally, both. A healthy weight loss plan includes:
- A realistic goal
- A reduced-calorie, balanced diet
- Regular physical activity
- Behavior changes to support your goals
My Final Thoughts
Focusing on the holistic benefits of weight loss like improved health, increased energy, and a boost in confidence is a much more sustainable and positive approach than just aiming to look better.. Now, start small and stay consistent. It may take time, but with the right strategies, support, and mindset, you can achieve your goals and maintain them for life. This blog post may have a lot of razzle dazzle, but the most important take away for you is, just eat less though – Richard Uzelac.
