Starting your weight loss journey can be both exciting and challenging. Getting started on the right path and preparing for the journey ahead is important.
Here are some important steps you can take to kickstart your weight loss journey.
Here are some steps to help you set specific and achievable goals with weight loss:
Start by determining your ultimate weight loss goal
This could be a specific number of pounds you want to lose or a desired clothing size or body shape you want to achieve.
Break down your ultimate goal into smaller, more achievable milestones
For example, if you want to lose 25 kgs, set smaller goals of losing 5 kgs at a time.
Make your goals specific and measurable
Instead of saying, "I want to lose weight," set a goal like "I want to lose 1 kg per week" or "I want to fit into a size 8 jeans."
Ensure your goals are realistic and attainable
Consider factors such as your current weight, body type, and lifestyle. Losing 5 kgs in a week may not be realistic or healthy, so set goals that are challenging but still achievable.
Set a timeline for each goal
Having a specific timeframe will help you stay focused and motivated. For example, aim to reach your first milestone in 4 weeks.
Write down your goals and keep them visible
This will serve as a constant reminder and help you stay accountable.
Break down your goals into actionable steps
Determine what actions you need to take to achieve each goal, such as exercising for 30 minutes a day or reducing your calorie intake.
Track your progress regularly
Keep a record of your weight, measurements, and any other relevant data. This will help you see your progress and make adjustments if needed.
Celebrate your achievements along the way
Reward yourself when you reach a milestone, but avoid using food as a reward. Instead, treat yourself to a new workout outfit or a spa day.
Stay flexible and adjust your goals if necessary
If a goal is too challenging or not working for you, modify it to better suit your needs and capabilities. Remember, the most important thing is to maintain a healthy and sustainable approach to weight loss.
Creating a nutrition plan for weight loss can be a helpful tool in achieving your goals. Here are some steps to follow:
Determine your calorie needs
Here are some steps to determine your calorie intake for weight loss:
1. Find your BMR - Use an online calculator like the Katch McArdle formula. BMR (Basal Metabolic Rate) refers to the number of calories that your body needs to perform basic functions while at rest, such as breathing, circulating blood and maintaining body temperature.
2. Find out your AMR - AMR (Active Metabolic Rate) refers to the number of calories your body needs to perform daily activities and exercise.
AMR = BMR x activity level
Sedentary (little or no exercise) x 1.2
Lightly active (exercise 1-3 days/week) x 1.375
Moderately active (exercise 3-5 days/week) x 1.55
Active (exercise 6-7 days/week) x 1.725
Very active (hard exercise 6-7 days/week) x 1.9
For example, if your BMR is 1500 and you're lightly active, your AMR would be 1500 x 1.375 = 2063. You would need 2063 calories each day to maintain your current weight based on your level of physical activity.
3. Find your calorie deficit - To determine your calorie intake for weight loss, just reduce your calorie intake between 300 to 500 calories. For example, 2063 - 500 = 1563 daily calorie intake.
If you don't quite understand the above formula, here's a simple method I use to determine the calorie intake needed to lose weight:
1. Find your calorie intake - Find out how many calories you need to maintain your weight by taking your current weight in pounds and multiplying it by 13 (if you don't exercise much at all), 15 (moderately active a few times a week), 18 (very active, intense exercise). For example, if you weigh 180 lbs and are moderately active, you multiply 180 x 15 = 2700. Your calorie intake for weight maintenance is 2700 calories.
2. Find your calorie deficit - Next, reduce your calorie intake by 300 to 500 calories to get your calorie intake for weight loss. Using the above example: 2700 - 500 = 2200 calories.
Stick to your new calorie intake for one to two weeks and adjust it based on your hunger cues and progress. For example, if you're hungry, slightly increase your calories. If you're not losing weight or size, slightly decrease your calories.
Set your macronutrient ratios
Decide on the ratio of proteins, carbohydrates, and fats that works best for you. A balanced approach is generally recommended, with a focus on lean proteins, vegetables, fruits, whole grains, and healthy fats.
Set your protein intake between 0.8 to 1 gram per pound of body weight. For example, If your goal weight is 160 lbs, multiply 160 x 0.8 - 1 = 128 to 160 grams of protein daily.
Make the rest of your macros up with a small amount of fats and the rest of carbohydrates.
Plan your meals and snacks
Start by planning your main meals, including breakfast, lunch, and dinner. Aim for lean proteins, whole grains, and plenty of fruits and vegetables. Consider incorporating a variety of colours and flavours to keep your meals interesting.
Include healthy snacks
Plan for nutritious snacks between meals to keep you satisfied and prevent overeating. Opt for options like fruits, vegetables with hummus, Greek yogurt, nuts, or seeds.
Consider portion sizes
Be mindful of portion control to avoid overeating. Use the hand portion guide to ensure you are consuming appropriate portions of each food group.
Prep and cook in advance
Take some time each week to prepare and cook meals in advance. This can save time and make sticking to your meal plan easier. Consider batch cooking and portioning out meals for the week.
Be flexible
Allow for some flexibility in your meal plan to accommodate social events or cravings. Having a plan, being adaptable, and making healthy choices when unexpected situations arise is important.
Track your progress
Keep a food diary or use a tracking app to monitor your food intake and progress. This can help you stay accountable and make adjustments if needed.
Click the link if you would like a free nutrition plan that's personalised for your goals and eating preferences.
Portion control is an effective weight loss strategy as it helps regulate calorie intake and prevent overeating. Remember, portion control is not about depriving yourself but rather about finding a balance and enjoying a variety of foods in moderation.
Here are some tips for practising portion control:
Measure your food
Use the hand-measuring guide to portion your meals. This will help you become more aware of appropriate serving sizes.
Use smaller plates and bowls
Automatically reduce your food portions by using smaller dinnerware.
Fill half your plate with vegetables
Vegetables are low in calories and high in nutrients, so filling up on them can help you feel satisfied without consuming excess calories.
Be mindful of high-calorie foods
Foods like nuts, oils, and dressings are calorie-dense, so it's important to measure and control your portions of these foods.
Avoid eating straight from the package
Instead of eating directly from a bag or box, portion out a serving size onto a plate or bowl. This will prevent mindless eating and help you keep track of how much you're consuming.
Slow down and savour your food
Eating slowly and mindfully allows your brain to register feelings of fullness, preventing you from overeating.
Drink water before meals
Drinking a glass of water before a meal can help you feel fuller and reduce the amount of food you consume.
Plan and prepare meals in advance
By planning your meals ahead of time, you can control portion sizes and make healthier choices.
Listen to your body's hunger and fullness cues
Pay attention to your body's signals of hunger and fullness. Eat when you're hungry and stop when you're satisfied, rather than eating until you're overly full.
Seek support
Joining a weight loss group or working with a dietitian or nutrition coach can provide guidance and accountability in practising portion control.
Increasing physical activity is an effective way to support your weight loss. Here are some tips to help you increase your physical activity for weight loss:
Start with small steps
Begin by incorporating small bouts of physical activity into your daily routine. Take the stairs instead of the elevator, park your car farther away from your destination, or go for short walks during your breaks.
Set realistic goals
Set achievable goals for yourself, such as aiming for at least 120 minutes of moderate-intensity aerobic activity or 60 minutes of vigorous-intensity aerobic activity per week. Gradually increase the duration and intensity of your workouts as you become more comfortable.
Find activities you enjoy
Engage in physical activities that you enjoy, such as dancing, swimming, cycling, or playing a sport. This will make it easier to stick to your exercise routine and make it more enjoyable.
Mix up your workouts
Incorporate a variety of exercises into your routine to keep it interesting and prevent boredom. Include both cardiovascular exercises (such as running, biking, or swimming) and strength training exercises (such as weightlifting or bodyweight) to build muscle and boost your metabolism.
Click the links for some of the best free online workouts and resources from some of the best fitness professionals.
Calisthenics: Online workouts and resources
Make it a habit
Schedule your workouts at a consistent time each day or week to make them a regular part of your routine. Consistency is key when it comes to increasing physical activity for weight loss.
Get support
Find a workout buddy or join a fitness class or group to stay motivated and accountable. Having someone to exercise with can make the experience more enjoyable and help you stay on track.
Track your progress
Keep a record of your workouts and track your progress over time. This can help you stay motivated and see the positive changes in your fitness level and weight loss journey.
Drink plenty of water throughout the day. Individual needs may vary based on factors such as activity level, climate, and overall health. Avoid sugary drinks and opt for water, herbal tea, or infused water instead.
Staying hydrated is vital for overall health and can also support your weight loss efforts. Here's why:
Water can help control appetite
Water helps control the appetite by filling up the stomach and promoting a feeling of fullness, reducing the desire to eat.
Water can boost metabolism
Drinking water has been shown to temporarily increase the number of calories burned by the body. This effect, known as water-induced thermogenesis, can help slightly boost your metabolism and aid in weight loss.
Water can replace high-calorie beverages
Many sugary drinks like soft drinks (soda), juice, and energy drinks are high in calories and can contribute to weight gain. By choosing water as your primary beverage, you can reduce your calorie intake and create a calorie deficit, which is essential for weight loss.
Water can improve digestion
Proper hydration supports healthy digestion and prevents constipation. When your digestive system is functioning optimally, it can efficiently absorb nutrients and eliminate waste, which can aid in weight loss.
Water can enhance exercise performance
Staying hydrated during workouts is crucial for maintaining energy levels and preventing dehydration. When properly hydrated, you can exercise more effectively and burn more calories, ultimately supporting weight loss.
Check out Water and Health for more information on how to stay properly hydrated.
Limiting your intake of sugary and processed foods can be beneficial for your weight loss. Here are a few reasons why:
High in empty calories
Sugary and processed foods often contain a high number of calories but lack essential nutrients. Consuming these foods can lead to overeating and weight gain.
High in added sugars
Sugary foods like candies, soft drinks (sodas), and desserts are loaded with added sugars. The body quickly absorbs these sugars, causing a spike in blood sugar levels and subsequent crashes, leading to cravings and overeating.
Low in satiety
Processed foods are often low in fibre and protein, which are essential for promoting feelings of fullness and satiety. This can result in overeating and consuming more calories than needed.
High in unhealthy fats
Many processed foods are high in unhealthy fats, such as trans fats and saturated fats. These fats can contribute to weight gain and increase the risk of heart disease.
Lack of nutrients
Processed foods are often stripped of essential nutrients during the manufacturing process. Limiting your intake of these foods can ensure you're getting a more nutrient-dense diet, which can support weight loss and overall health.
Focus on consuming whole, unprocessed foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats. These foods are generally lower in calories, higher in nutrients, and can help you feel fuller for longer.
Getting enough sleep is indeed essential for your weight loss. Aim for 7-9 hours of quality sleep each night. Here are a few reasons why:
Hormonal balance
Lack of sleep can disrupt the balance of hormones that regulate hunger and satiety, such as ghrelin and leptin. When these hormones are imbalanced, it can lead to increased appetite and cravings for unhealthy foods, making it harder to stick to a healthy eating plan.
Increased energy expenditure
Sleep deprivation can lower your overall energy expenditure, meaning you burn fewer calories throughout the day. This can make it more difficult to create a calorie deficit necessary for weight loss.
Muscle recovery
Sleep is crucial for muscle recovery and repair. When you exercise, you create small tears in your muscles, and during sleep, your body repairs and rebuilds these muscles. Sufficient sleep allows for proper muscle recovery, essential for maintaining and building lean muscle mass. More muscle mass can increase your metabolism and help with weight loss.
Reduced stress and emotional eating
Lack of sleep can increase stress levels and make it harder to manage emotions. This can lead to emotional eating or relying on unhealthy foods for comfort, which can hinder weight loss progress.
To ensure you get enough sleep for weight loss, try the following tips:
Establish a consistent sleep schedule - Go to bed and wake up at the same time every day, even on weekends.
Create a sleep-friendly environment - Make sure your bedroom is dark, quiet, and at a comfortable temperature. Use blackout curtains, earplugs, or a white noise machine if needed.
Limit caffeine and electronic devices - Avoid consuming caffeine or using electronic devices close to bedtime, as they can interfere with sleep quality.
Practice relaxation techniques - Engage in activities that promote relaxation before bed, such as reading, taking a warm bath, or practising deep breathing exercises.
Avoid heavy meals and exercise close to bedtime - Eating a large meal or engaging in intense exercise too close to bedtime can disrupt sleep. Try to finish eating and exercising at least a few hours before bed.
Keeping a food journal can be a helpful tool for your weight loss as it allows you to track your eating habits and identify areas for improvement.
I always recommend using a food journal at the beginning to help you become more aware of your calorie intake and eating habits so you can make healthier choices. It's not meant to be a source of guilt or restriction. Use it as a positive tool to support your weight loss journey.
Here are some tips on how to keep an effective food journal:
Choose a format
Decide whether you want to use a physical journal, a mobile app, or an online tool such as MyFitnessPal to record your food intake. Find a method that is convenient and easy for you to use consistently.
Record everything
Write down everything you eat and drink throughout the day, including portion sizes and any condiments or toppings. Be as detailed as possible to get an accurate picture of your eating habits.
Be honest
It's important to be honest with yourself and record everything, even if it's a less healthy choice. This will help you identify patterns and make necessary changes.
Include additional details
Along with the food and drink, note down the time of day, location, and your mood or emotions when eating. This can help you identify triggers for overeating or emotional eating.
Track calories and nutrients
If your goal is to lose weight, consider tracking the calories and nutrients in the foods you consume. I usually get my clients to track their calories for the first week. This will give you a better understanding of your overall intake and help you make healthier choices.
Review and analyse
Regularly review your food journal to identify patterns, such as excessive snacking or consuming too many sugary drinks. Look for areas where you can make healthier choices or reduce portion sizes.
Set goals
Use your food journal to set specific goals for yourself, such as reducing your intake of sugary snacks or increasing your vegetable consumption. Track your progress towards these goals in your journal.
Seek support
Share your food journal with a trusted friend, family member, healthcare professional or nutrition coach who can provide support and accountability. They can offer guidance and help you stay on track.
Surrounding yourself with healthy, like-minded people and finding the right support system is crucial for long-term success. Choose a support system that aligns with your needs, preferences, and goals, and don't hesitate to try different options until you find the one that works best for you.
There are several support systems available for weight loss. Here are a few options:
Weight loss support groups
Joining a weight loss support group in your community can provide you with a community of individuals who are also on a weight loss journey. These groups often offer regular meetings, accountability, and a safe space to share experiences and challenges.
Online communities and forums
There are numerous online communities and forums dedicated to weight loss where you can connect with like-minded individuals, share tips and advice, and find support.
Nutrition coach or personal trainer
Hiring a nutrition coach or personal trainer can provide you with professional guidance, personalised workout plans, and ongoing support. They can help you set realistic goals, track your progress, and provide motivation and accountability.
Friends and family
Friends and family tend to influence each other's behaviours in either a positive or negative way. Surround yourself with people who are, or want to be, as health-conscious as you want to be.
Informing your friends and family about your weight loss goals can create a support system within your immediate circle. They can offer encouragement, join you in physical activities, and help you stay on track with your healthy eating habits.
Health professionals
Consulting with a registered dietitian, nutritionist or nutrition coach can provide you with expert advice on healthy eating, meal planning, and portion control. They can also offer ongoing support and guidance throughout your weight loss journey.
Losing weight can be a challenging and sometimes frustrating process. It's important to remember to be patient and kind to yourself throughout your weight loss journey. Here are a few reasons why:
Progress takes time
Weight loss is not an overnight process. It requires consistent effort and dedication. It's important to understand that sustainable weight loss takes time, and you may not see immediate results. Be patient with yourself and trust the process.
Celebrate small victories
Instead of solely focusing on the end goal, celebrate the small victories along the way. Whether it's losing a few kgs, fitting into a smaller size, or making healthier food choices, acknowledge and appreciate these achievements. These small wins will keep you motivated and help you stay positive.
Embrace setbacks as learning opportunities
Weight loss journeys often come with setbacks. Whether it's a plateau, a slip-up in your diet, or a missed workout, viewing these setbacks as learning opportunities rather than failures is important. Be kind to yourself and use these moments to reflect on what went wrong and how you can improve moving forward.
Practice self-compassion
Weight loss can sometimes bring up negative thoughts and self-criticism. Instead of being hard on yourself, practice self-compassion. Treat yourself with kindness, understanding, and forgiveness. Remember that you are human, and making mistakes or setbacks is okay. Treat yourself as you would treat a friend going through a similar journey.
Focus on overall well-being
While weight loss is a common goal, it's essential to prioritise your overall well-being. Shift your focus from solely the number on the scale to other aspects of your health, such as improved energy levels, increased strength, better sleep, or improved mental clarity. By focusing on these non-scale victories, you'll be able to appreciate the positive changes happening in your body and mind.
Remember, your weight loss journey is unique to you. Be patient, kind, and understanding with yourself throughout the process. Celebrate your progress, learn from setbacks, and prioritise your overall well-being.
If you need help with your weight loss, check out my online nutrition and fitness coaching.