Let’s face it. Nobody wants extra pounds weighing them down, and the problem is only getting worse for people. In fact, almost half of Americans attempted to lose weight in 2020, and many of them struggled to keep up.
Luckily, there are plenty of ways you can guarantee your success these days, and some of them don’t even require vigorous exercise! Let’s talk about the best ways to reach your weight loss goal in 2021!
How To Plan Your Weight Loss Goal
You want to plan everything over the long haul, but you probably don’t have the time to plan out every day for the next year. That’s perfectly fine!
Set Realistic Expectations
Everybody does their weight loss journey differently. We have different dietary restrictions and preferences, and we all enjoy different activities. There’s nothing wrong with that. Plan on doing what you enjoy so that you stick to it!
Aim to lose around 1 pound a week, as this is the healthiest pace to lose weight. To do this, you need to put your body at a calorie deficit of around 500 calories a day. One pound of fat is around 3,500 calories, so 500 a day will keep you right around that pace. You can push it a little further if you want, but don’t go too far.
To figure out your goals, find your total daily energy expenditure (TDEE) and subtract 500 from it. That’s your ideal calorie intake for your weight loss journey. Plan out over the course of 6 months (or whatever you want) and figure out when you should be hitting your milestones at this pace, and map out a weight loss goal chart.
Writing A Plan
Instead, plan a rough sketch for a week and try to up the game over time. For example, if your plan for the first week includes your meal and exercise plan, stick to a rough outline for the week to avoid feeling too restricted. Write down your ideal meal timing, what time you’d like to exercise (and for how long), and what you want to buy at the grocery store so you have what you need for the week.
Remember that smaller, more frequent meals throughout the day is better for weight loss and metabolic performance. Plan for 5 small meals a day or 3 meals with a couple of healthy snacks. That’s 35 times a week you’ll need to plan for, so make sure that you know the recipes or healthy foods that you want to eat and only buy that at the store to avoid temptation at home.
If you don’t want to stick to the same 35 meals every week, write up two or 3 weekly meal and exercise outlines to alternate between. Variety is extremely beneficial for health when it comes to exercise and nutrition!
Best Diet Foods
Remember, there is no way to lose weight without a calorie deficit. Plan on a deficit of around 500 calories a day, and this will ideally burn 1 pound of fat every week. Sound painfully slow? It adds up fast. 1 Pound is a lot more volume than you’d think and over the course of 6 to 12 months, it makes an enormous difference. So, what should you be eating?
Vegetables are the absolute key to weight loss, so don’t count them out. They’re absolutely packed with healthy nutrients and very low on calories. Because of their large volume with minimal energy amounts, they leave you feeling the most full without overloading you with calories.
If you’re not used to eating a lot of vegetables, start slow. Introducing too much fiber into your diet at once when your body isn’t used to it will only lead to digestive issues. Build yourself up slowly.
Some other delicious and nutritious ingredients you should consider adding are:
- Nuts – Especially almonds and walnuts.
- Legumes – Beans and lentils are excellent sources of protein and fiber.
- Fruits – Berries and most fruits are great in moderation.
- Eggs – Aim for mostly egg whites.
- Dairy – Nonfat milk and greek yogurt are excellent sources of protein.
- Lean meat – Turkey, chicken, and even ham are great options.
- Grains – Whole grain bread, oats, and brown rice are excellent.
Remember, variety is key. Eat what you enjoy to avoid burnout from your diet! Try new things and see what you like!
Find The Right Plan For You
Honestly, there are so many diet trends out there that we could fill up this whole article just by listing them! However, there are doctor-supervised, controlled, and trustworthy weight loss plans that are proven to be effective. See how ChiroThin can help you!
Track Your Progress
Track your progress as you go on your weight loss, personal bests on exercise, and even what kinds of foods you’re eating. If that’s too much for you, don’t overwhelm yourself to the point of burning out. Committing to a weight loss routine comes with enough sacrifices as it is, so track what you can and celebrate your successes, however small they are!
You’re going to want a weight loss goal chart to see how you’re doing. However, there are some important things to remember as you go.
The first thing to remember when you’re tracking your progress is to not get discouraged. Losing weight is a lifestyle choice that will involve serious sacrifices and changes in your day-to-day life. No matter what your cardio preference is, remember that this is a marathon, not a sprint.
It’s very important to remember that water retention can really make your weight fluctuate; often by a lot. In fact, water alone can make your weight fluctuate by 4 pounds in a day, and in either direction! Because of this, don’t weigh yourself too often. It may discourage you and your progress.
Pick a consistent time of the day once a week to track your progress. A lot of people choose to do this right after they wake up but don’t do it every day. If you’re consistent with your calorie deficit and exercise routine, you will lose weight over time. That’s the most important thing to remember.
The most important factor in your weight loss goal is adherence, so make sure you don’t bite off more than you can chew (almost literally)! Keep yourself in line, keep up with our blog for motivation, and see the results! Are you ready to get started on the path to a healthier you? Click here to find a ChiroThin doctor in your area.