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How to start a weight loss journey — and stick with it

Ask your friends and family what their goals are for the summer and I’m sure you will hear a lot of this: “I am going to eat healthier,” “I’m going to eat more vegetables,” “I’m going to lose the quarantine 15 .”

It's probably not the first time they've had those goals and, after many attempts at dieting , you’d think it would be easier to get started. In reality, though, the contrary is usually true. Beginning a weight-loss journey, especially when you’ve had multiple failures in the past, can be overwhelming — and even flat-out daunting, but it can be done!

How to start losing weight — even if you've tried before

Here are five tips to help get you eat better this summer and beyond:

1. Look into your past

Most of us have a diet history. We know what works and doesn’t work. Perhaps you jumped on the keto bandwagon in 2019 only to fall off hard. Because, well, you just l-o-v-e your sourdough. You know if you’re a carbs-in-the-morning or a skip-breakfast-altogether person. Don’t attempt to make changes that you know won’t match your lifestyle and preferences. Be realistic about who you are.

In other words, if breakfast is your favorite meal of the day and you know you overeat later in the day when you skip it, intermittent fasting probably isn’t the best way to go for you.

If an afternoon snack is what you need to get you through your evening workout, then trying to stop all snacking isn’t the best route to take. Instead, come up with three or four healthy on-the-go snacks you can put into rotation.

Health & Wellness 7 reasons why now is a good time to start a diet

2. don’t give yourself a deadline.

It’s the journey that counts right? I’m all for goals, but when you give yourself a specific date to reach a goal , it often sets you up to fail for a couple of reasons.

One, if you don’t see progress being made fast enough, you may say, “Scrap this plan!” — even though you’ve actually made excellent progress.

Second, the stress of the date may work against you. Setting a deadline may only put extra pressure on you and cause your stress hormones to actually start working against you and your weight-loss goal. Instead, stay calm and healthy on.

Enjoy the life that you’re living and enjoy being in the best health and at the the best weight you can be, even if that means being off a certain weight goal by a couple of pounds. Remember patience and consistency are key, and enjoy the process of reaching better health each day.

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3. think about your sleep habits and stress levels.

It’s not all about the food. Even if you're focused and eating “perfectly,” other lifestyle factors may be working against you. Sleep and stress are two pillars of a nutritious life that I discuss regularly.

The good part is that if you’re not managing these well, making a few necessary changes can show up on the scale. Create a new sleep routine and stick to it. It’s just as important as diet!

Look for a daily activity to reduce stress .

Health & Wellness How your ‘killer headache’ can tell you something about your body

4. work on one change at a time.

Think about a not-so-great habit you have, that you do daily. Is it adding sugar to your coffee? Going for afternoon chocolate as a pick me up? Whatever it is, change it up with a new healthier alternative. You don’t necessarily need to start pounding healthy wellness shots that have become quite the rage, sometimes, the smallest changes make the biggest impact.

A change as simple as swapping out the syrup from a daily coffee saves you 80 calories, and 20 grams of sugar, each and every day!

Since it is only one change, it won’t be so overwhelming to adjust, and since it is something you do daily, that one improvement may have a great impact.

5. Reward yourself

Be good to you! Celebrate small goals with small rewards — and they don't have to involve food. Skipped soda all week? Feel good about that and reward yourself with a manicure.

Sometimes these rewards are enough to push us forward and up the motivation.

For more tips on how to live a nutritious life, follow Keri on Instagram @nutritiouslifeofficial

Keri Glassman, MS, RD, CDN, is a renowned nutritionist, healthy cooking expert and wellness thought-leader. She is the founder and CEO of Nutritious Life , a lifestyle and media company devoted to helping individuals discover and live their most nutritious (and happiest!) lives. Follow Keri on Instagram @nutritiouslifeofficial .

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Simple 30-Day Plan for Weight Loss, According to a Dietitian

Learn 8 realistic nutrition and fitness tips to lose weight for the long haul.

Cara Rosenbloom RD is a dietitian, journalist, book author, and the founder of Words to Eat By, a nutrition communications company in Toronto, ON.

Melissa Rifkin is a Connecticut-based registered dietitian with over 15 years of experience working in the clinical setting.

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• Setting Goals

Creating a Nutrition Plan

Meal planning, physical activity, hydration and sleep, tracking progress, coping with challenges.

Healthy weight loss plans include eating well, being physically active, and getting enough sleep so you feel your best now and for the long term. Health is about more than a number on the scale, so this weight loss advice looks at the bigger picture.

There are no quick fixes or fad diets that are known to sustain weight loss in the long term. These weight loss plans and fad diets are based on restricting calories or removing specific food groups. Most of the time, it's impossible to follow these plans in the long term, so weight loss is not maintained over time. That's why this article offers sensible nutrition, exercise, and sleep goals, that can be sustained for life. A healthy lifestyle can help you feel your best now while preventing chronic diseases in the future.

Instead of going "on a diet" which you eventually go "off," this sustainable plan includes realistic goals and small changes that can last a lifetime. It also includes a variety of delicious and nutritious foods, as well as exercise that's fun and enjoyable, and tips on healthy sleep.

Setting Realistic Goals

First, decide if weight loss is the right strategy for your health. It's common to have an unrealistic view of what a healthy weight really is. Use this guide to determine what your ideal weight is so you can set an appropriate goal.

If you need to lose weight, aim to lose 1 to 2 pounds per week (or 4 to 8 pounds in 30 days). People who lose weight slowly and gradually are more likely to keep the weight off long term compared to those who lose a lot of weight very quickly.

Set SMART goals that are:

• M easurable
• A ttainable
• Ti me-bound

A goal such as "I will lose 10 pounds" is not time-bound (no timeline is set) and may not be attainable, since weight fluctuates based on many factors, such as hydration, hormones, medications, food intake, and activity level.

A SMART goal that contributes to weight loss may be: "I will replace my daily can of sugar-containing soda with water for the next 30 days." It's more important to set goals about sustaining a healthy lifestyle than about reaching a target number on a scale. The goal of reducing sugary drinks is more realistic than "I will lose 10 pounds," which is harder to control or achieve.

Eating well plays an important role in weight loss and maintenance. A winning strategy for weight loss includes both caloric restriction and adequate exercise. While calories are part of weight control, it's too narrow to think that energy-in and energy-out is the only factor to consider in weight loss. These factors are also involved:

• Medical conditions
• Physical activity levels
• Medications
• Environment
• Mental health

Your best bet is to work with a health care professional for a personalized weight loss plan. If that is not possible, you can follow the general information in the Dietary Guidelines for Americans about the role of nutrition in weight loss. It recommends a varied diet that includes:

• Vegetables and fruit
• Grains (including whole grains)
• Protein foods

The amount (portion) of food that you should eat is specific to your current weight and your weight loss goals. Learn more about how to set calorie goals here . Even if you cut back on calories, it is important to eat a variety of foods to get all of the protein, healthy fats, vitamins, and minerals that your body requires. It's also vital to focus on aspects beyond food. Physical activity, hydration, sleep, and other components are all interconnected in your weight loss journey.

Your body requires nutrients every day so it functions properly. The Dietary Guidelines were designed to ensure that nutrient needs are met with a variety of foods including vegetables, fruit, protein, and grains. You can plan meals using the five food groups in the USDA's My Plate model. When you plan meals, consider these plate proportions:

• Make half your plate vegetables and fruits.
• Make a quarter of your plate grains. Choose whole grains at least half of the time.
• Make a quarter of your plate protein from foods such as poultry, fish, eggs, meat, legumes, nuts and seeds.
• Have a serving of calcium-rich foods such as milk, soy beverage, or yogurt.

The exact amount of food you will need depends on your goals (see section above). In addition to eating more whole foods like vegetables, you can also cut back on heavily processed foods like fast food, packaged snacks, baked goods, and candy.

A simple meal plan may look like this. You can repeat this 5-day plan 6 times to complete a 30-day plan.

• Breakfast : Plain Greek yogurt with strawberries and low-sugar (3 grams of sugar or less per serving), oat-based granola
• Snack : Almonds and grapes
• Lunch : Tuna melt sandwich with cheese and tomatoes on whole grain bread, served with carrots, red peppers, and an apple on the side
• Snack : Cucumber and hummus
• Dinner : Chicken with brown rice and stir-fried vegetables.
• Breakfast : Chia pudding with Greek yogurt and fruit
• Snack : Cheddar cheese and an apple
• Lunch : Poke bowl: fish (or tofu) with brown rice, mixed vegetables, seaweed and sesame seeds
• Snack : Trail mix
• Dinner : Pesto shrimp and broccoli served over whole-grain pasta
• Breakfast : Mashed avocado and ricotta cheese on whole grain toast with a side of berries
• Snack : Fresh peach, granola, and Greek yogurt
• Lunch : Turkey sandwich with lettuce, tomato and sweet peppers; banana
• Snack : Plain popcorn
• Dinner : Chickpea and cauliflower curry with quinoa
• Breakfast : Oatmeal with banana, peanut butter, and soy or cow's milk
• Snack : Hummus and carrots
• Lunch : Black bean and cheddar burrito in whole grain tortilla, with lettuce, tomato, sweet peppers, and avocado
• Dinner : Stir-fried chicken and mixed vegetables on soba noodles
• Breakfast : Scrambled eggs, whole grain toast, and tomato
• Snack : Medjool dates with peanut butter or almond butter
• Lunch : Chicken Caesar salad with parmesan cheese and croutons plus a pear
• Snack : Small portion of your favorite ice cream
• Dinner : Lemon-butter halibut with green beans and potatoes

It's easier to stay on a meal plan if you grocery shop and plan in advance. Learn tips for meal planning here .

Being physically active is associated with weight loss because exercise it burns calories. The CDC suggests 150 minutes per week of physical activity for health benefits. However, this amount may not be enough for weight loss. International guidelines recommend 300 minutes of exercise per week for people trying to lose weight.

Nutrition and exercise are both important factors in weight loss. Studies show that exercise only—without dietary changes — may help with a small amount of weight loss, but is not likely to result in meaningful weight loss. Diet and exercise are both important and should be paired together for the best results.

It's important to choose physical activities that you enjoy so you are more likely to stick to them for the long term. Choose a combination of both aerobic (biking, walking, dancing) and strength-building activities (weight lifting, resistance bands, push-ups) for the best benefits.

As a beginner, start by taking a walk every day and lifting light weights. Walk for longer and do more reps with your weights as the weeks go by. Consider these exercise tips for beginners .

Other factors that affect weight include hydration and sleep. When it comes to fluid and hydration, many Americans rely on sugar-sweetened beverages. However, excess intake of sweet beverages is linked to weight gain.

Water is a better choice than sweet beverages when trying to manage weight since it contains no calories or sugar. Replacing sugary or calorie-rich beverages with water can help with weight loss. Some studies indicate that drinking water before meals may decrease food intake during meals, which may help eaters feel more satisfied with fewer calories. Staying hydrated is important because studies show that consistently being under-hydrated is associated with increased body weight.

Studies also show a connection between sleep patterns and weight. Poor sleep is linked to increased calorie intake, mostly from snacks that are high in fat and refined carbohydrates. Poor sleep also may affect hormones involved in weight, appetite regulation, and metabolism.

Some evidence suggests that people who sleep less than seven hours per night are more likely to have obesity. If you don't sleep for at least seven hours per night, consider working with a sleep specialist as part of your weight loss program. Here are some tips to help with better sleep .

If you set measurable goals, it's easier to track your progress. For example, if your goal was to drink water instead of soda at lunch for 30 days, you can mark each day on a calendar to check your progress.

Some people like to keep a food or exercise journal to monitor progress or use a mobile app to count calories or steps. Make sure to celebrate your successes. If you falter, start again as soon as possible.

One caution for tracking progress: try not to gauge your progress based on a number on the scale. Making lifestyle changes such as improving your eating habits or being more active has so many benefits beyond weight control.

The Dietary Guidelines for Americans recognize that losing weight is not easy and is best achieved with a commitment to lifestyle change over the long term and with the help of medical professionals.  

You will have a better chance of sustaining long-term weight loss if you make slow, steady progress that includes a combination of nutrition, fitness, sleep, and hydration changes.

In order to see real progress, don't make too many changes at once. Build up slowly instead. Perhaps the first 30 days of the journey may have progress such as:

• In the first week, you drink water instead of a soda at lunch.
• In the second week, you have water instead of soda and walk 10 minutes per day.
• In the third week, you continue the first two activities and add weight training twice a week.

Remember, 30 days is just the start of this journey. Maintaining these new habits lifelong is how you will see real progress.

Centers for Disease Control and Prevention. Losing Weight.

Substance Abuse and Mental Health Services Administration.  Setting goals and developing specific, measurable, achievable, relevant, and time-bound objectives .

Damon L. Swift, Joshua E. McGee, Conrad P. Earnest, Erica Carlisle, Madison Nygard, Neil M. Johannsen, The Effects of Exercise and Physical Activity on Weight Loss and Maintenance . Progress in Cardiovascular Diseases, Volume 61, Issue 2, 2018. Pages 206-213, https://doi.org/10.1016/j.pcad.2018.07.014.

Wharton S, Lau DCW, Vallis M, et al. Obesity in adults: a clinical practice guideline .  CMAJ . 2020;192(31):E875-E891. doi:10.1503/cmaj.191707

 USDA. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020

USDA. My Plate .

USDA My Plate. Protein Foods .

USDA My Plate. Dairy .

Centers for Disease Control and Prevention. How much physical activity do adults need?

O'Donoghue G, Blake C, Cunningham C, Lennon O, Perrotta C. What exercise prescription is optimal to improve body composition and cardiorespiratory fitness in adults living with obesity? A network meta-analysis .  Obes Rev . 2021;22(2):e13137. doi:10.1111/obr.13137

Teixeira DS, Rodrigues F, Cid L, Monteiro D. Enjoyment as a Predictor of Exercise Habit, Intention to Continue Exercising, and Exercise Frequency: The Intensity Traits Discrepancy Moderation Role . Front Psychol. 2022 Feb 18;13:780059. doi: 10.3389/fpsyg.2022.780059. PMID: 35250719; PMCID: PMC8894246.

Malik VS, Hu FB. The role of sugar-sweetened beverages in the global epidemics of obesity and chronic diseases .  Nat Rev Endocrinol . 2022;18(4):205-218. doi:10.1038/s41574-021-00627-6

Bracamontes-Castelo G, Bacardí-Gascón M, Jiménez Cruz A. Effect of water consumption on weight loss: a systematic review . Nutr Hosp . 2019;36(6):1424-1429. doi:10.20960/nh.02746

Corney RA, Sunderland C, James LJ. Immediate pre-meal water ingestion decreases voluntary food intake in lean young males.   Eur J Nutr . 2016;55(2):815-819. doi:10.1007/s00394-015-0903-4

Kerksick CM, Wilborn CD, Roberts MD, et al.  ISSN exercise & sports nutrition review update: research & recommendations .  Journal of the International Society of Sports Nutrition . 2018;15(1):38. doi:10.1186/s12970-018-0242-y

Papatriantafyllou E, Efthymiou D, Zoumbaneas E, Popescu CA, Vassilopoulou E. Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance .  Nutrients . 2022;14(8):1549. Published 2022 Apr 8. doi:10.3390/nu14081549

Primack C. Obesity and Sleep .  Nurs Clin North Am . 2021;56(4):565-572. doi:10.1016/j.cnur.2021.07.012

National Institute of Diabetes and Digestive and Kidney Diseases. Changing your habits for better health.

By Cara Rosenbloom, RD  Cara Rosenbloom RD is a dietitian, journalist, book author, and the founder of Words to Eat By, a nutrition communications company in Toronto, ON.

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Weight Loss for Beginners: A Complete Guide

Published in Weight Loss

Heather Davis, MS, RDN, LDN

According to the CDC, about 41.9 percent of adults in the U.S. are obese. This number has increased by more than 11 percent since 1999, signaling that obesity and being overweight are on the rise.

Being overweight or obese can put people at an increased risk for a number of health conditions , including high blood pressure, type 2 diabetes, heart disease, and mental health disorders like depression and anxiety.

But when it comes to weight loss, there’s no simple formula that works for everyone. The good news is that healthy and sustainable weight loss is possible when you create and stick to a plan that’s designed for your unique health needs and goals.

In this beginner’s guide to weight loss, we’ll be covering the basics of nutrition, exercise, and other lifestyle factors that can help you succeed in your weight loss journey.

Why Is Weight Loss So Complicated?

Your body’s ability to manage or lose weight is contingent on many different factors. Genetics, medical history, activity levels, stress, sleep, nutrition, and even blood sugar levels can affect weight loss . 

But for many people, weight loss isn’t as simple as eating a low-calorie diet or exercising seven days a week. As anyone who has ever started on a weight loss journey may know, the progress you’re seeing can plateau over time, you may experience cravings , lack motivation, or start to feel burnt out along the way.

But don't fall for the weight loss plateau myth —and if you find yourself experiencing less progress despite following the same healthy habits, your body may simply need time to adapt into a weight mantenance phase.

Reaching a healthy body weight is not only positive for your overall health, it can also reduce your risk of developing metabolic disorders, such as type 2 diabetes . For example, it’s estimated that :

• 38 percent of U.S. adults have prediabetes
• 11.3 percent of the U.S. population has type 2 diabetes

So if you’re someone who’s figuring out how to start your journey, there are a lot of things to keep in mind and many ways to get off track. With this beginner’s guide, our goal is to break through all the weight loss myths out there and provide the information you need to start this journey on the right foot.

Check out what our dietitian Heather Davis, MS, RDN, LDN had to say about one common weight loss myth in her conversation with certified health and fitness coach Caroline Jordan:

5 Tips For Starting On a Weight Loss Journey

Now that we've taken a closer look at some of the ways that being overweight can impact your metabolic health, here are some weight loss tips to keep in mind when starting out on your journey.

1) Start out by setting weight loss goals: Realistic and specific goals can keep you motivated and help you monitor your progress along the way. 

2) Consult a dietitian to create a balanced diet plan: A dietitian can work with you to create a balanced diet plan that is made up of whole foods, limits processed and fast foods, and is tailored to your specific health, calorie, macronutrient, and micronutrient needs.

3) Create a workout plan you can follow consistently and that is appropriate for your body: Exercise is a critical component of weight loss for many people, and creating a realistic and appropriate workout plan that you can actually stick to is important. 

4) Outline which lifestyle habits you may need to optimize: Getting enough sleep, staying hydrated, and taking care of your mental health are all lifestyle habits that may impact your weight loss journey. Your personal dietitian can help you with these as well. 

5) Consider tracking your symptoms . Key symptoms of metabolic and neuroendocrine health include energy levels, digestive health, sleep quality, mood, and cognition, among some others. These symptoms can tell us a lot about what might be holding us back on our bigger-picture health and weight loss success. 

Is Your Diet Important for Weight Loss?

When it comes to weight loss, your diet plays a key role. But research shows that losing weight is actually a lot more complicated than eating fewer calories than you burn. 

Different foods with the same amount of calories can affect the body differently, and our weight can be highly influenced by other factors like hormones. 

With that in mind, here are some dietary tips that go beyond the simple “calories in, calories out” equation. 

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Dietary Tips for Beginners

Eat adequate protein.

Our bodies use protein to build and maintain our bones, muscles, and skin, and can help weight loss by increasing satiety and thermogenesis . Learn more about how protein can support weight loss here .

Eat Enough Fiber

• High Fiber Fruits: Raspberries, pears, apples, and bananas
• High Fiber Veggies: Spinach, broccoli, brussels sprouts, romaine lettuce
• High Fiber Whole Grains: Barley, quinoa, oatmeal, popcorn, brown rice
• High FIber Seeds and Nuts: sunflower seeds, chia seeds, almonds
• High Fiber Legumes: Split peas, lentils, and black beans

Studies show that fiber intake may help promote weight loss , independently of caloric intake and intake of other macronutrients. Unfortunately, only five percent of Americans have enough fiber in their diet. Find out more about how this carbohydrate can be beneficial for your weight loss journey here .

Monitor Your Total Calorie Intake

As mentioned earlier, counting the number of calories you consume can’t tell you everything about how to succeed at weight loss. However, your caloric intake still plays an important role in your weight. 

Eating too few or too many calories for your individual needs can both sabotage weight loss success. Consuming more calories than you need can lead to weight gain , but so can undereating for your needs. If you need a hand to keep you on track, here are some weight tracker apps that can help you monitor your daily calorie intake.

Reduce Your Intake of Processed Foods

Foods that are highly processed tend to contain more ingredients like refined sugar, salt, and trans and saturated fats. High intake of these foods can contribute to weight gain and serious health problems , so when it comes to weight loss snacks , try opting for more whole foods.

Avoid Sugary Drinks and Other Sources of Empty Calories

Avoiding or reducing your intake of sugary drinks can go a long way in helping you lose weight. These drinks not only add empty calories to your diet, which are calories from foods that have little or no nutritional value, they also contain a lot of added sugar .

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Creating a Weight Loss Workout Plan for Beginners

A good weight loss strategy should include a workout plan. Aim for a weight loss plan that suits your individual needs, that you are able to do consistently, and that incorporates both full body strength training and cardio. To learn more about how cardio can benefit your weight loss goals, read our article on cardio exercise .

Strength training is another type of exercise that has been linked to weight loss and improved lean muscle mass. Here’s what you need to know about how it can benefit your weight loss . 

Common Cardio and Strength Training Exercises

Some common cardio exercises are:

• Brisk walking
• Jumping rope
• High intensity interval training (HIIT)

You can also include strength training exercises to lose weight or build muscle while on your journey. Start out with a beginner workout plan that can be done with dumbbells, a barbell, or with your own body weight. 

Check out our sample glute and hamstring workout and a chest and shoulder workout to start with. If you're a beginner, working with a personal trainer can be a great way to get started. 

Sample Weekly Workout Plan

Here is a sample of what a weekly workout plan can look like. This is a great starting point, but be sure to make it work for your specific needs, which may include extra rest days at the beginning.

Doing more than your body is capable of can lead to injury or worsened current health or medical conditions, so it’s always a good idea to start slow and work your way up to more vigorous exercise.

Other Lifestyle Changes for Sustainable Weight Loss

As we mentioned earlier, it isn’t just your diet and exercise habits that affect your weight. Here are some other lifestyle factors to focus on to optimize your weight loss.  

Drink Adequate Water and Stay Hydrated

It’s important for many functions in the body to make sure to drink water and stay hydrated throughout the day. Drinking sufficient water may also be linked to weight loss and may also help people burn more calories . 

One study found that obese women who replaced high-caloric beverages with water experienced an average weight loss of two to 2.5 percent. Learn more about how to stay hydrated here .

Get Plenty of Sleep Each Night

Sleep is also crucial for the functioning of your body, and research shows that not getting enough sleep can affect your mental health , increase your risk of serious health conditions, and even lead to weight gain . 

On the flip side, studies show that getting enough sleep may help with weight loss . Read more about proper sleep hygiene here . 

Aim to Reduce Stress Throughout the Day

Long-term elevated cortisol levels are linked to an increase in abdominal obesity . Stress can also make you more likely to reach for comforting foods that are higher in calories, and may even lead to moving and exercising less. Here are some tips for managing stress that may also support weight management.

Try Using a Weight Loss App to Stay Accountable

Weight loss apps can be a great tool to keep you accountable to your weight loss goals. Many apps, including the Nutrisense app , have features that allow you to track your meals and physical activity, as well as other lifestyle factors that affect weight like sleep and stress.

Check out our article about our favorite weight loss apps here !

3 Key Takeaways for Getting Started with Weight Loss

Engage with Your Blood Glucose Levels with Nutrisense

Your blood sugar levels can significantly impact how your body feels and functions. That’s why stable blood glucose levels can be an important factor in supporting overall wellbeing.

With Nutrisense, you’ll be able to track your blood glucose levels over time using a CGM , so you can make lifestyle choices that support healthy living.

When you join the Nutrisense CGM program , our team of credentialed dietitians and nutritionists are available for additional support and guidance to help you reach your goals.

Ready to take the first step? Start with our quiz to see how Nutrisense can support your health.

Find the right Nutrisense program      to help you discover and reach your health potential .

Reviewed by: Heather Davis, MS, RDN, LDN

Heather is a Registered and Licensed Dietitian Nutritionist (RDN, LDN), subject matter expert, and technical writer, with a master's degree in nutrition science from Bastyr University. She has a specialty in neuroendocrinology and has been working in the field of nutrition—including nutrition research, education, medical writing, and clinical integrative and functional nutrition—for over 15 years.

Learn more about Heather

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How to Lose Weight: A Dietitian Offers 9 Practical Steps

By Melissa Mitri, MS, RD

Published on December 19, 2021

Medically Reviewed by Ana Reisdorf, MS, RD

The process of losing weight can often feel overwhelming. We’ll walk you through a simple and practical step-by-step process that covers everything you need to know and will help you lose weight and not gain it back.

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How To Kickstart Your Weight Loss Journey

It doesn't take much to start your weight loss journey.

Every weight loss journey is a personal one. Because a lot of information is available for beginning the path to weight loss, it can take a lot of work to figure out how to get going. Still, there are ways to ease yourself into losing weight, like changing what and how you eat and getting better sleep . 

However, weight and body mass index (BMI) are not always accurate indicators of overall weight. For example, BMI does not consider body composition, ethnicity, sex, race, and age. Likewise, there is no "normal" body weight, and certain foods and behaviors are not "good" and "bad." 

Consult a healthcare provider if you plan on starting a weight loss journey. For example, a registered dietitian nutritionist can help ensure you get enough nutrients and offer tips that fit your needs . Also, if you have a history of disordered eating, talk to a mental healthcare provider before changing your eating patterns.

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Weight and Health

Research has found no singular, universal diet for weight loss. Instead, weight loss depends on each person's unique goals and needs. Also, the best diet is one that you can maintain for long periods.

Therefore, setting realistic goals is key before kickstarting a weight loss journey. Generally, weight loss depends on the amount and type of food you eat and when you eat your meals. From there, some evidence suggests that your personal goals should fulfill your nutritional needs, be safe and effective, culturally acceptable, and be inexpensive.

Consulting a healthcare provider may help you figure out your personal goals. For example, a healthcare provider can identify areas you can improve. For example, if you eat out several times per week, you might limit eating out to every Friday. Or, if you find yourself eating for emotional reasons, a healthcare provider can help you adopt other coping skills.

After identifying those areas and making changes, keeping track of your habits helps monitor and maintain your weight loss journey. Then, regularly check in with a healthcare provider to update your goals as needed.

Factors That Affect Weight Loss

Several factors may affect your ability to lose weight, like:

• Social determinants of health :  Where you live and work can influence your diet. For example, some communities might have different access to fresh fruits and vegetables than others.
• Health conditions:  Some diseases impact a person's ability to lose weight. For instance, illnesses that cause hormonal changes and insulin resistance can cause obesity. Examples include polycystic ovary syndrome (PCOS), Cushing's disease, and diabetes. Also, mental health conditions that impact how you manage stress can also lead to weight gain.
• Medications:  Steroids and antidepressants may cause weight gain.
• Genetics:  In some cases, overweight and obesity run in families. For example, your genes may determine how your body stores fat.

How To Kickstart Weight Loss

There are a few lifestyle changes that you can implement to kickstart your weight loss journey. However, keep in mind that certain foods and behaviors are not "good" or "bad." You can still make room for your favorite indulgences in moderation. 

Fill Your Meals With Vegetables

Adding more vegetables to your diet can help you start losing weight. Vegetables are rich in nutrients like magnesium and vitamin A. Magnesium helps build strong bones, while vitamin A supports your immune system and eyesight.

Vegetables are also low in calories but high in both fiber and water. By making vegetables the main meal staple, you'll eat fewer calories without giving up nutrition. Also, the fiber will add bulk to your meals, satiating your appetite and helping you feel full. 

The amount of vegetables you ought to eat depends on factors like age or activity. A good place to start would be to have at least one to two cups (a cup is the size of a tennis ball) at each meal, including breakfast.

For breakfast, you could scramble a few eggs with the following: 

• Italian seasoning
• Black pepper
• A handful or two of chopped vegetables (e.g., spinach, tomatoes)

You can also enjoy your scramble with a side of fresh fruit. 

Then, at lunch, opt for a salad or include ingredients on a sandwich or wrap, like lettuce or tomato. Add vegetables to grain dishes at dinnertime, such as quinoa with roasted vegetables or whole grain pasta with sautéed broccoli. Or spiralize, chop, or shred vegetables to create fun alternatives like zoodles (zucchini noodles) with pesto or tomato sauce.

Cauliflower rice is another good option. Take four cups of cauliflower florets and chop them using the pulse feature on a food processor until they look like rice grains.

To complete a meal and ensure you're getting essential macronutrients, include a lean protein source, such as salmon, chicken breast, or lentils. Then, add a healthy fat, like avocado, nuts, or seeds.

What Are Healthy Fats?

Healthy fats consist of unsaturated fats in foods from plants and animals, like monounsaturated and polyunsaturated fats. Those healthy fats have several health benefits, like:

• Lowers LDL ("bad") cholesterol, which helps protect your heart
• Protects against dry eyes
• Reduces inflammation
• Promotes the functions of your brain and nervous system

Be Mindful of Your Drinks

Opting for certain drinks can lead to weight loss, too. One review published in 2022 in  JAMA Network Open  found that drinking low- and zero-calorie sweetened beverages rather than sugar-sweetened beverages helped lower body weight and fat percentage.

Water is also a great choice since it has benefits beyond helping manage weight. Drinking water keeps you hydrated, protects your spinal cord, and helps your body get rid of waste. You do not have to give up coffee in the morning, but be sure to include a side of water.

Also, if you don't love the taste of water, add flavor by using the following:

• Fresh mint 
• Ginger root
• Mashed berries
• Squeezed lemon, lime, or orange

Consider experimenting with teas , as well. Many teas, like green tea, are rich in antioxidants.

Of note, people can lose water from the body in many ways, like sweating more if they're very active, being sick with a fever, or living at high altitudes or temperatures. Those and other factors (e.g., age, sex) determine if a person should consume more or less water daily. In other words, not everyone will have the same daily water needs.

Snack Throughout the Day

Snacking is a great way to increase nutrition and energy between meals when you are hungry. Aim to choose snacks that contain fiber, fat, and protein. Those snacks will keep you satisfied and provide essential nutrients.

Consider the following snacks, for instance:

• Nuts or seeds along with fruit
• A cup of raw vegetables with hummus or roasted chickpeas
• String cheese or yogurt
• Air-popped popcorn

Although, keep in mind that snacks can be for pleasure, as well. Incorporate some of your favorite indulgences throughout the week.

Get Enough Sleep

Chronic insufficient sleep can increase the risk of type 2 diabetes and heart disease. A lack of sleep may also result in weight gain. 

According to a 2019 study, people who slept for shorter periods had increased hunger, food cravings, food reward, and food intake the next day compared to people who slept longer.

What Is Food Reward?

Food reward concerns how a person measures the short-term value of food (e.g., if they like or dislike it) while they eat it.

Also, some evidence suggests poor sleeping patterns increase snacking on high-carb and high-fat foods.

Generally, quality sleep promotes successful weight loss. Aim to get the quality sleep you need, which is at least seven hours for adults. Engaging in good sleep hygiene , like going to sleep at the same time every night and limiting time spent looking at screens, can also help you get quality sleep.

A Quick Review

It can take a lot of work to start when you want to lose weight. Fortunately, you can do a few things that can help, such as adding more vegetables to your diet and opting for low-calorie drinks or water. Practicing good snacking and sleeping habits can also benefit weight loss efforts. 

If you need help kickstarting your weight loss, consulting a healthcare provider can help. For example, a registered dietitian nutritionist can offer guidance and insight on how to help you lose weight.

Kim JY. Optimal diet strategies for weight loss and weight loss maintenance .  J Obes Metab Syndr . 2021;30(1):20-31. doi:10.7570/jomes20065

Koliaki C, Spinos T, Spinou Μ, et al. Defining the optimal dietary approach for safe, effective and sustainable weight loss in overweight and obese adults .  Healthcare (Basel) . 2018;6(3):73. doi:10.3390/healthcare6030073

Academy of Nutrition and Dietetics. What a healthy weight loss plan really looks like .

National Institute of Diabetes and Digestive and Kidney Diseases. Factors affecting weight and health .

Centers for Disease Control and Prevention. Causes of obesity .

Freeman AM, Pennings N. Insulin resistance . In:  StatPearls . StatPearls Publishing; 2022.

Office on Dietary Supplements. Magnesium .

Office on Dietary Supplements. Vitamin A .

US Department of Agriculture. Vegetables .

Centers for Disease Control and Prevention. How to use fruits and vegetables to manage your weight .

MedlinePlus. Facts about polyunsaturated fats .

Academy of Nutrition and Dietetics. Choose healthy fats .

McGlynn ND, Khan TA, Wang L, et al. Association of low- and no-calorie sweetened beverages as a replacement for sugar-sweetened beverages with body weight and cardiometabolic risk: a systematic review and meta-analysis . JAMA Netw Open. 2022;5(3):e222092. doi:10.1001/jamanetworkopen.2022.2092

Centers for Disease Control and Prevention. Water and healthier drinks .

Academy of Nutrition and Dietetics. The health benefits of tea .

Yamada Y, Zhang X, Henderson MET, et al. Variation in human water turnover associated with environmental and lifestyle factors .  Science . 2022;378(6622):909-915. doi:10.1126/science.abm8668

Academy of Nutrition and Dietetics. How much water do you need?

MedlinePlus. Snacks for adults .

Centers for Disease Control and Prevention. Sleep for a good cause .

Yang CL, Schnepp J, Tucker R. Increased hunger, food cravings, food reward, and portion size selection after sleep curtailment in women without obesity . Nutrients . 2019;11(3):663. doi:10.3390/nu11030663

Papatriantafyllou E, Efthymiou D, Zoumbaneas E, Popescu CA, Vassilopoulou E. Sleep deprivation: effects on weight loss and weight loss maintenance .  Nutrients . 2022;14(8):1549. doi:10.3390/nu14081549

Centers for Disease Control and Prevention. Are you getting enough sleep?

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How to Start Losing Weight

Last Updated: March 3, 2023 References

This article was co-authored by Danny Gordon . Danny Gordon is an American College of Sports Medicine (ACSM) Certified Personal Trainer and Owner of The Body Studio for Fitness, a fitness studio based in the San Francisco Bay Area. With over 20 years of physical training and teaching experience, he has focused his studio on semi-private personal training. Danny received his Personal Trainer Certification from the California State University, East Bay and the American College of Sports Medicine (ACSM). This article has been viewed 11,371 times.

Planning a Safe Weight Loss Goal

• Try sites like FitWatch who provide a target date calculator.
• If you are obese, try contacting a weight loss center to try setting long-term weight loss goals that are reasonable and healthy. [3] X Research source

Starting an Exercise Program

• You may be surprised at how quickly adding 10-minute walks throughout the day can add miles to your pedometer.

• If you are 60 or older, stick with low-intensity workouts, like walking and swimming, but try to increase your pace slowly. Maintain at least 10 minutes of exercise at a pace where you find it hard to keep up a conversation during your workout.

Starting a Healthy Eating Plan

• There’s a chance you’ll curb overeating, but still feel full on 75% of your normal daily calories.
• Serve your smaller portion on a smaller plate. You’ll feel fuller and more satisfied.

• The same is true of low-carb diets. Using an alternate-day plan may also be easier to keep up in the long-term.

Expert Q&A

• Plan to weigh yourself at the same time each week. At the beginning, constant trips to the scale will only reduce your resolve. You need to judge in weekly progress, rather than daily reductions. Thanks Helpful 0 Not Helpful 0
• Your most important piece of exercise/weight loss equipment is likely to be a good pair of walking shoes. Buy supportive shoes to reduce your risk of pain and injury. Thanks Helpful 0 Not Helpful 0
• Try to eat healthier foods and exercise while you can. Do not over push yourself. Thanks Helpful 0 Not Helpful 0

Things You'll Need

• Weight loss calculator
• Activity tracker/pedometer
• Gym membership/exercise equipment
• Walking shoes
• Food journal
• Whole foods
• Healthy cookbook/magazine subscription

You Might Also Like

• ↑ Danny Gordon. Certified Personal Trainer. Expert Interview. 18 October 2019.
• ↑ http://www.webmd.com/diet/obesity/4-ways-to-get-that-diet-going
• ↑ http://www.active.com/running/articles/8-tips-to-start-your-weight-loss-journey-from-ben-davis
• ↑ http://www.webmd.com/diet/obesity/expert-qa-starting-weight-loss-plan-james-o-hill?page=2
• ↑ http://www.webmd.com/diet/obesity/expert-qa-starting-weight-loss-plan-james-o-hill
• ↑ http://www.ncbi.nlm.nih.gov/pubmed/16529878

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Men's Health , News & Trends , Weight Loss , Women's Health

The science of taking small steps for weight loss.

• Published January 10, 2024
• 5 minute read

In This Article

When it comes to weight loss, many think you should “Go big or go home!” But decades of science and weight loss success stories don’t really back this up. So, what’s the best way to lose weight?

When embarking on a weight loss journey, it’s important to remember that slow and steady wins the race . The small-steps approach focuses on making gradual, sustainable changes to your lifestyle.

It’s not about drastically revamping your entire diet in one fell swoop or going from couch potato to marathon runner overnight. Instead, it’s about making small, manageable adjustments that you can stick to long-term.

What’s So Effective About Small Steps For Weight Loss?

Big goals— like eliminating all processed and sugary foods from your diet or losing a significant amount of weight without any guidance — are too challenging for most people for a variety of reasons:

• They can feel overwhelming, leading to procrastination and demotivation.
• They can fuel feelings of impatience and frustration when progress is slowed.
• They require an ‘all-or-nothing’ mindset. Any deviation from the goal is seen as failure, which undermines any (good!) progress made.
• They often require an overhaul of habits and lifestyle, which is harder to sustain in the long term compared to smaller… you guessed it, smaller steps.

“Small behavior changes such as cutting out sugar-sweetened beverages are often much more feasible and sustainable than larger behavior changes,” explains Katherine Basbaum, a registered dietitian that works with MyFitnessPal.

“A lot of scientific studies have shown the small-steps approach as a highly-effective strategy for weight management.” For example:

• A study in the International Journal of Behavioral Nutrition and Physical Activity found that merely walking an extra 2000 steps per day can lead to significant weight loss.
• A study from Penn State University found that munching on an apple before a meal can reduce overall calorie intake by 15%.
• A study published in the International Journal of Obesity revealed that swapping a full-sugar soda for a sugar-free option can help reduce body weight.
• A research project by the University of New Mexico found that individuals who choose stairs over elevators can burn twice as many calories, potentially leading to notable weight loss over time.

You see! Small changes can have big impacts.

Ready to get started? We can help! Join our newest Small Steps Plan in the MyFitnessPal app .

How to Set Weight Loss Goals With the Small Steps Approach

When coming up with the small, gradual changes you want to tackle to achieve your weight loss goals, be as specific as possible. That is, outline the what, how and when.

“It is often referred to as a SMART goal (Specific, Measurable, Achievable, Relevant, and Time-bound),” explains Basbaum.

Instead of: I will pack healthy snacks instead of buying junk food at convenience stores.

Be more specific: I will add healthy snack ideas to my grocery list on Sundays (nuts, fruit, baby carrots, low-fat cheese sticks) and prep them in baggies so I can grab and go during the week on my way out the door.

The rationale for using SMART goals when using the small-step approach is that it helps you lay out not only what you want to do but how exactly you are going to make it happen and measure your progress.

“ Research shows that setting your small change goals this way is much more successful than goals that are general and vague.”

Need an idea for a small step or change to start with? Consider one that revolves around increasing dietary fiber. “Not only is there a significant amount of data showing the weight loss benefits of increased fiber in the diet, but a nutrition study published this past summer showed that subjects placed on a fiber-rich diet had increased levels of hormones such as GLP-1, which promotes satiety.”

ALSO TRY >> MyFitnessPal’s New “Small Steps” Plan, Hosted By Kate Hudson

Addressing Weight Loss Myths

Myth: Small changes don’t make a difference.

Fact: Don’t underestimate the power of small steps! Small changes, when consistently implemented, can lead to significant results over time .

Myth: Progress tracking isn’t necessary.

Fact: It takes time to develop new habits and see tangible results. Tracking your progress, whether it’s through measurements, photos, or journaling, can provide motivation and help you stay on track .

Myth: Sudden and extreme changes guarantee success.

Fact: Actually, quite the opposite. The old adage “slow and steady wins the race” holds true in the realm of weight loss and fitness. Sudden and extreme changes are much harder to stick to. While small steps may take longer to yield the results you want, they’re proven easier to sustain long term .

Bottom line: Progress is Perfect

Weight loss is a journey that requires patience, persistence, and a practical approach.

By understanding the science behind taking small steps, setting SMART goals, and making gradual changes to your lifestyle, you’ll pave the way for sustainable weight loss success.

It’s not about quick fixes or drastic measures; it’s about making consistent progress and building healthy habits.

Learn how to take Small Steps for weight loss by downloading the MyFitnessPal app (for free!) and joining our Small Steps Plan (also for free!).

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The Ultimate Guide to Your Weight Loss Journey: Steps to a Healthier You

Posted on may 8, 2024 by muhammad kamran.

Embarking on a weight loss journey can feel like stepping into uncharted territory. With so much information available, it’s easy to feel overwhelmed and unsure of where to begin. However, with the right approach and mindset, achieving your weight loss goals is entirely possible. In this comprehensive guide, we’ll explore the essential steps to kickstart and sustain a successful weight loss journey.

Weight loss journey

• Set Realistic Goals : Before diving in, take some time to define your weight loss goals. Be specific about how much weight you want to lose and in what timeframe. It’s crucial to set realistic and achievable goals to avoid frustration and disappointment.
• Understand Your Why : Dig deep and understand why you want to lose weight. Whether it’s to improve your health, boost your confidence, or increase your energy levels, having a clear understanding of your motivations will keep you focused and committed throughout your journey.
• Educate Yourself : Knowledge is power. Educate yourself about nutrition, exercise, and healthy habits. Understand the basics of calorie intake, macronutrients, and portion control. Arm yourself with information to make informed choices about your diet and lifestyle.
• Create a Balanced Diet Plan : Focus on creating a balanced diet plan that includes a variety of whole foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats. Aim for moderation rather than restriction, and don’t forget to allow yourself the occasional treat to maintain sanity and prevent feelings of deprivation.
• Prioritize Physical Activity : Incorporate regular physical activity into your routine. Find activities you enjoy, whether it’s walking, jogging, swimming, yoga, or dancing. Aim for at least 150 minutes of moderate-intensity exercise per week, and don’t forget to include strength training exercises to build muscle and boost metabolism.
• Stay Hydrated : Hydration is key to overall health and weight loss. Drink plenty of water throughout the day to stay hydrated and avoid mistaking thirst for hunger. Limit sugary drinks and opt for water, herbal teas, or infused water instead.
• Get Adequate Sleep : Quality sleep is essential for weight loss and overall well-being. Aim for 7-9 hours of uninterrupted sleep per night. Poor sleep can disrupt hormone levels, increase cravings for unhealthy foods, and negatively impact metabolism.
• Manage Stress : Chronic stress can sabotage your weight loss efforts. Find healthy ways to manage stress, whether it’s through meditation, deep breathing exercises, yoga, or hobbies that bring you joy. Prioritize self-care to maintain balance and mental clarity.
• Track Your Progress : Keep track of your progress by monitoring your weight, measurements, and fitness achievements. Celebrate your successes along the way, no matter how small, and learn from any setbacks or challenges you encounter.
• Stay Consistent and Patient : Rome wasn’t built in a day, and neither is a healthy body. Stay consistent with your efforts, even on days when motivation is low. Remember that sustainable weight loss takes time, so be patient with yourself and trust the process.
• Seek Support : Don’t hesitate to seek support from friends, family, or a professional if you’re struggling on your weight loss journey. Surround yourself with a supportive network of individuals who will encourage and uplift you along the way.
• Embrace Lifestyle Changes : Finally, view your weight loss journey as a lifestyle change rather than a temporary fix. Focus on creating sustainable habits that you can maintain for the long term, rather than quick fixes or fad diets.

In conclusion, embarking on a weight loss journey is a personal and empowering experience. By setting realistic goals, educating yourself, prioritizing healthy habits, and staying consistent, you can achieve lasting success and transform not only your body but also your life. Remember, the journey may have its ups and downs, but with dedication and perseverance, you can reach your destination and become the healthiest version of yourself.

For More Information Visit our Free Weight Loss Consultation Page.

Muhammad Kamran

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13 Weight Loss Tips for Beginners – A Step-by-Step Guide for Newbies

Weight Loss & Diets | Written by Nathan Petitpas | Updated on 28 May 2024

Table of Contents

You might have looked in the mirror and thought, “I need to start losing some weight,” or perhaps you’ve tried a few diets but had trouble sticking with them.

Well today marks a new beginning because we’re sure this step by step weight loss guide will show you the basic weight principles to get in shape, provide a playbook for success, and even give some practical tips to dial in dieting and exercise. 

Or in other words, weight loss for beginners is as easy as pie (figuratively of course) if you adhere to the starter tips found here. So grab a spoon and dive right in.

How Does Weight Loss Work? (Eat Less, Do More)

To put it simply, weight loss comes down to calories in vs. calories out, and there are three main ways to lose weight.

• Lose weight by eating less
• Do more physical activity
• Or combine the two by eating less and doing more to speed up the process

For example, let’s say you need 2,000 calories each day to maintain your current weight. You can cut your calories down to 1,500 calories to lose about 1 pound per week since that would create a deficit of 500 calories a day.

Or, you can continue to eat 2,000 calories and just walk or exercise more to your burning more than 200 calories a day. 

Step 1 – Figure Out Maintenance Calories

You can use any online calorie calculators to calculate your daily calorie requirement to maintain your current weight. If your weight has been consistent for a while, you can also try eating the same amount of calories that you usually do every day for a week.

Weigh yourself at the beginning and the end of the week to see if your weight increased, decreased, or remained the same. This fluctuation, or lack thereof, will indicate whether you’re in surplus, deficit, or maintenance. 

Step 2 – Track Calories & Assess Eating Habits

Secondly, an app like MyFitnessPal can help track the food you eat and assist in getting a weight loss plan in place. You can even create a physical journal to track calories if it’s easier for you…chose what’s best for you so you’re morel likely to keep up with it.

Many people underestimate how many calories they have in their diets, often by up to 40%, and wonder why they aren’t losing weight. Some people who track calories forget to input some things they eat, and these calories can add up to destroy your deficit.

Make sure to input snacks and drinks as you consume them. A single can of beer can come out to 103 calories! 500 calories isn’t a lot, so you need to be diligent with tracking.

To track calories burned or not:  Most people overestimate how many calories they burn while exercising and end up overeating. Monitoring the calories you burn might be worthwhile, but even smartwatches and Fitbits won’t be 100% accurate and may encourage you to eat more based on inaccurate data. 

Analyze your habits: While tracking, try to figure out what time of day you tend to eat the most. Some people are chronic all-day snackers, and others suffer from sugary, late-night cravings. You might spend extra on salty food or sweet treats. Consider the healthy foods you already enjoy.

Next, figure out what healthy food you already enjoy and slowly replace unhealthy snacks with healthy ones. Perhaps you like peanut butter and sweet fruits – try eating apple slices with peanut butter instead of a cupcake.

Aim to eat healthy at least 80% of the time while indulging yourself the other 20%. You can start by just switching out a few snacks and move on to replacing whole fast-food meals with healthy home-cooked food. When a beginner begins their weight loss journey, gradually changing habits is an important step toward weight loss and will help with not overwhelming or discouraging you. 

Step 3 – Create a Calorie Deficit

Now that you know how to find out how many calories you need and understand your guilty pleasures, it’s as simple as eating less than your maintenance calories. Or at minimum, trying to avoid those snacking or binge eating tendencies. Again, if you eat 500 calories less than your maintenance calories, you’ll be in a deficit of 3500 calories and lost approximately 1 pound [1]. 

Step 4 – Limit Sugar & Refined Carbohydrates

Sugar makes you crave more sugar. We agree that artificial sugars are highly addictive as they activate the brain’s pleasure centers, and nearly everything you buy from the supermarket, even fruit juices, will contain added sugar.

Quitting artificial sugar entirely and switching to naturally sweet foods like fruits might be the best way to avoid sugar cravings and lose weight. Anecdotal accounts of people who have tried “30-day weight loss challenges”  show that going a month without sugar can help you cut it out long-term as your brain gets used to its sugar-free reality.

Avoid diet sodas and other diet alternatives to sugary drinks while losing weight, too, as they activate the same parts of the brain and may make you crave actual sugar.

Refined carbs, like white bread and rice, flour, etc., also make you feel more hungry – they have a high glycemic index, meaning when you eat them, your insulin spikes and causes more hunger pangs. They retain water and bloat your stomach, too, so avoid them as much as you can.

Step 5 – Drink Water & Avoid Liquid Calories

60% of the time, we respond to thirst by eating rather than drinking. Keep a water bottle around you at all times and drink at least 2 liters of water a day to facilitate weight loss. Drinking more water reduces water retention as your body isn’t desperately clinging on to all fluids resulting in you looking less bloated and swollen before losing weight.

If you’re exercising, it’s even more important to hydrate as dehydration can lead to improper temperature regulation and hinder muscle recovery. Drink water both before, after, and during exercise if possible.

Drink at least half a liter of water about 30 minutes before a meal, too – it’ll help you ingest less, therefore losing weight. Many people who follow this advice lose 44% more weight on average than those who don’t! 

Don’t drink soda and fruit juices just to hydrate. Liquid calories are sneaky and can derail your weight loss progress. A single can of regular Coke has about 140 calories, so drinking just two a day is almost equivalent to a whole meal! 

Commercial fruit juices are also packed with sugar, eliminating the fiber you’d get from eating the actual fruit. For some flavor, replace sodas and fruit juices with fruit-infused water – your digestive system will thank you.

Step 6 – Move More

Now that you know what to eat to start losing weight let’s discuss the other side of the coin – moving more. 

Moving more doesn’t mean that you need to start spending hours in the gym. Any low-intensity movements or exercise facilitates Non-Exercise Activity Thermogenesis (NEAT), the process of expending calories on breathing, digestion, and other involuntary processes by simply living your daily life. This means if you increase your daily step count, then you will burn more calories while you’re resting throughout the day.

Small changes like taking the stairs, parking further away, grocery shopping rather than using home delivery, chores like vacuuming, etc., are excellent starts. You can even begin with these changes before working on your diet – eating less, moving more, or a combination of both are all good ways to lose weight!

• Walking is Exercise

Even if you don’t have access to a gym, can’t do any moderate or high-intensity exercise, and don’t have much time to take up sports, you can still spare 30-60 minutes for a walk! 

You can take a walk either right at the beginning or at the end of your day or split it up into three separate 10-20 walks to stay refreshed throughout the day. If that sounds like a lot, start small with a couple of 5-minute walks any time of the day and build up to 10-20 minutes at a time – you’ll get there soon!

• High-Intensity Workouts

You might often skip your workout session because you feel you “don’t have time.” As busy adults, it might be hard to make time for an hour or two of exercise – after all, when you come back from work, you just want to relax!

Try going for high-intensity, short workouts to enhance fitness and accelerate weight loss. This method is known as HIIT – High-Intensity Interval Training, where you alternate short bursts of intense activity with low-intensity intervals. Most HIIT workouts are only 15-30 minutes long, and people who do them burn up to 28.5% more fat than those who do regular moderate exercise.

If you can’t do HIIT, though, either because of a chronic condition or it just doesn’t appeal to you, regular moderate-intensity cardio is also an excellent option for weight loss. If you have a heart condition, avoid high-intensity exercise at all costs!

Walk, run, or even dance – they’re all great options for a workout. Do what you have fun doing!

• Lift Weights

Lifting weights = weight loss, muscle growth and strength. If you don’t want to get bulky, though, don’t worry – bodybuilders with incredibly muscled bodies have extreme diets and workout routines that’s difficult to emulate.

What you will get is a lean and aesthetically pleasing body that’s full of strength. Besides, muscles increase your metabolic rate as a pound of muscle takes more calories to burn off than a pound of fat, letting you eat more and still lose weight.

Apart from these exercises, you can do anything else to get moving – dancing, swimming, hiking, cycling, or whatever else you prefer! Find something you enjoy and feel you can turn into a healthy habit or hobby to relish throughout your life. 

Exercise Tips for Beginners (Tips 1-4)

Don’t overthink exercise – the aim is to start moving more and have fun with it! These tips will help keep you motivated so you get over obstacles and reach your goals. 

1. Find an Exercise That’s Enjoyable:  If you burn fat and gain killer abs and muscles from an exercise, it’s not worth it if you’re so miserable you give up and go back to square one. Find an enjoyable activity that you can carry on for life, whether it’s lifting weights, swimming, running, Zumba, yoga, or anything else.

2. Start Small: If you’ve never exercised before, consider starting small with walks and short, low-intensity workouts. This principle applies to all kinds of exercise – if you’ve never tried HIIT, start with just 5 minutes at a time. For weightlifting, begin with three exercises, three times a week. Every step matters!

3. Banish The All or Nothing Mindset: Any extra activity burns calories so you don’t need to go all-in right away. Motivation is fleeting; discipline drives results. So, if you can only run five minutes one day instead of your usual ten, or you can’t lift as heavy as you generally do, you haven’t fallen off track! Just keep trying to do better each day.

4. Habit Stacking: Pair exercise with your existing habits. You might watch Netflix for an hour every night; consider walking a few laps around your house right after or even standing up and doing some squats while you’re watching! This method is called habit stacking, and it can help you develop new habits by associating them with already established ones. 

Dieting for Beginners & Simple Food Tips (Tips 5-10)

Maintaining a healthy diet consistently isn’t necessary, and if you’re uncertain about your food choices, platforms like the Noom diet can simplify the process of selecting healthier options. For more details, visit what to eat on the Noom diet . Most diets even allow for a cheat meal here and there but even small dietary changes can make a huge difference.

The key is to consume less than you burn, and these tips will help you do just that. 

5. Get Smaller Plates to Control Portions

If you’re ready to start losing weight, it may be worth invest in smaller utensils. Most of us eat much more than the recommended portion size for most things, but a smaller plate fools your brain into thinking you’re eating more than you are.

If you’re going out, you run the risk of binging on huge portions – doubling the size of an appetizer increases calories consumed by 30% on average. According to Brian Wanswick, author of the book Mindless Eating, you can reduce your portion sizes instantly and intuitively by switching to smaller plates.

Try to cook at home and serve yourself on smaller plates since reducing portion size by even 10-20% can facilitate effortless weight loss!

6. More Protein, Fewer Carbs

Protein keeps you fuller longer and aids in post-workout recovery so you should always have a high-protein shake or snack after you exercise if you want to lose pounds.

Besides that, try consuming at least 60% of your calories in the form of protein since it regulates the hunger hormones ghrelin and GLP-1, making you feel hungry less often. A protein-heavy breakfast and dinner can also curb mid-day and midnight cravings, helping you consume 441 fewer calories on average and lose weight.

Chicken breasts, eggs, yogurt, salmon, lentils, and other lean meats are excellent protein sources. Avoid overeating red meat since it can negatively affect heart health.

Like almonds and cashews, nuts can also serve as healthy, protein-rich snacks in a pinch, but they’re pretty high-calorie and often high in fat, so have them in moderation to avoid stalling your weight loss. If people consume more protein, they’ll automatically reduce the number of carbohydrates in their diets. Carbs retain water and make you look bloated. Plus refined carbohydrates don’t keep you satiated for very long.

Pair unrefined carbs like brown rice, brown bread, oats, and whole-wheat pasta with proteins for a filling meal, and have some fruits instead of fruit juices while you’re at it!

7. Eat More Fiber

Besides aiding digestion, Fiber keeps you full for a long time. If you have bowel troubles, adding fiber to your diet might be the answer. A healthy digestive system means less bloating, making you look slimmer even before losing weight!

Fiber also regulates blood sugar, which keeps the hunger response in control and helps reduce weight. Most fruits and vegetables are full of fiber as well as oats, quinoa, pulses, and nuts.

8. Watch Sodium Consumption

Sodium-heavy food, i.e., your favorite fast-food burger and fries, promotes water retention. When your body retains water, it looks swollen even after weight loss, and you can gain 2-3 pounds.. Skip the salt and go for something with potassium, like a banana.

Drinking more water and going easy on the alcohol can also help reduce bloating due to fluid retention as liquor causes dehydration, meaning your body holds on to fluids for longer.

9. Replace Sweet Treats with Fruit

If you have a sweet tooth, try having your favorite fruit instead of a sugary treat. A single teaspoon of sugar has 16 calories, and even a tiny cupcake can have about four teaspoons of sugar! While a small treat is okay, most people don’t eat a single cupcake or a quarter bar of chocolate – sugar makes you crave more sugar, so they eat multiple cupcakes or a whole bar.

To avoid sugar cravings entirely, eat a sweet fruit like a banana, lychee, apple, or any other fruit you enjoy instead. These foods contain fiber and make you feel full, curbing cravings rather than causing them. 

10. Eat Wholesome Carbs (Potatoes, Vegetables, Brown Rice, Oats, etc.)  

Replace refined or processed carbs with wholesome, complex carbs – white rice with brown, white bread and pasta with whole-grain, flour with oat or almond flour, etc. These carbs are high in fiber, aiding digestion and filling you up much quicker than processed carbs.

If you don’t enjoy these alternatives, eat vegetables instead! Grilled vegetables make for satisfying sides to proteins like chicken breast, salmon, etc. Vegetables can be delicious, too – look up recipes you might like, try them out, and enjoy!

Life Tips to Ensure Weight Loss (Tips 11-13)

You can exercise and eat ideally, but without changing your lifestyle, you’ll be fighting an uphill battle. Bad lifestyle habits can demotivate you and push you to overeat, and these tips can help you prevent that.

11. Get Some Sleep

Being chronically sleep-deprived ups the level of ghrelin and reduces the amount of leptin in your body. Ghrelin handles hunger while leptin takes care of satiety, so this combination means you get more hunger pains if you lose out on rest, which can hinder your weight loss.

If you work out intensely, you need two hours of sleep for every hour of stress! If your body doesn’t get time to heal, you won’t get the full benefits of exercise.

Poor quality slumber can also slow down your metabolism, which is the rate your body converts nutrients to energy, meaning your body stores more fat. Ensure that you get a minimum of 7-8 hours of shut-eye at night for optimum weight loss.

12. Manage Your Stress

Chronic stress means a constant release of stress hormones adrenaline and cortisol, which interfere with weight loss. While they typically suppress appetite, cortisol shouldn’t remain in your bloodstream all the time since it then causes hunger and makes you stress-eat.

Stress management programs have significantly decreased BMI in overweight and obese people. Taking some time out for a walk, a hike, or just a break or a nap can be very beneficial to your weight loss efforts.

13. Reward Yourself

It’s common for people keep up motivation to keep moving forward and maintain the lifestyle changes they’ve made because they make drastic changes.

To keep yourself motivated, reward yourself for every milestone – even small ones. Losing 10 pounds, hitting a new weight record, completing a workout without rest, taking a walk 3 days in a row etc., deserves a reward. 

Expected Weight Loss for Beginners

Ideally, when striving to get in shape you should aim to lose no more than 1-2 pounds in one week.

Many people don’t lose weight sustainably. They go on various fad diets and while they do shed some pounds, they end up gaining it back (and then some) after a few years. While you can lose weight quickly with a fad diet, you need sustainable weight loss to avoid gaining everything back. Small, gradual lifestyle adjustments are sustainable long-term and will help you stay healthy long-term.

What if I Stop Losing Weight?

Imagine this – you’ve been losing steadily for a couple of months, you’re 10-15 pounds down, and you’re feeling great about yourself. Filled with confidence, you step on the scale to check-in, but it doesn’t move for the first time during your journey. This can also significantly affect your mindset if you don’t understand the reasons why scale readings aren’t crucial. Learn more at Why the Scale Doesn’t Matter . 

This idea can be dreadful, but don’t worry – everyone hits plateaus during fat loss. Dieting for beginners can be complicated, but a plateau usually means that the amount of calories you’re eating is enough to maintain your current weight.

As you get lighter, the calories you need to maintain your weight keep decreasing as well. At a certain point, the deficit is no longer enough. So, repeat the first two steps once again – if you needed 3,000 calories earlier, so you were eating 2,500 to create a deficit, your current weight might only require 2,500 calories to maintain!

If you don’t want to eat less to lose weight, start exercising more! Be careful not to over-exercise, though, as it can make your body weaker instead of stronger.

Review your maintenance calories once again and figure out how much you need to eat to create a new deficit. By now, your stomach will get used to eating less, and you’ll quickly adjust to eating this new amount of calories.

The Bottom Line

The key to successful, long-term weight loss for beginners or anyone really is to incorporate weight loss diets that promote a sustainable lifestyle change. And these easy weight loss tips and step-by-step guide will help you do just that. As a newbie, you might lose weight fast, or it might be a slow and steady walk, but you’ll eventually win the race if you stick with it! 

By gradually integrating these tips into your everyday life and keeping your motivation high, losing weight will eventually become fulfilling lifestyle. Don’t get caught up in complications – just trust in the process until you find out what works for your body.

[1] Guth E. Healthy Weight Loss. JAMA. 2014;312(9):974. https://jamanetwork.com/journals/jama/article-abstract/1900513

[2] NHS. (2019, September 23). Should you lose weight fast? NHS. Retrieved November 22, 2021, from https://www.nhs.uk/live-well/healthy-weight/should-you-lose-weight-fast/

[3] American Heart Association. (2018, April 18). American Heart Association Recommendations for Physical Activity in Adults and Kids. American Heart Association. Retrieved November 22, 2021, from https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults

[4] Lang, S. S. (2006, November 1). It’s the size of the meal, not the size of the person, that determines how people underestimate calories, Cornell study finds | Cornell Chronicle. Cornell Chronicle. Retrieved November 22, 2021, from https://news.cornell.edu/stories/2006/11/bigger-meal-more-we-underestimate-its-calories

[5] Rolls, B. J., Morris, E. L., & Roe, L. S. (2002). Portion size of food affects energy intake in normal-weight and overweight men and women. The American journal of clinical nutrition, 76(6), 1207–1213. https://pubmed.ncbi.nlm.nih.gov/12450884/

[6] Wansink, B. (2011). Mindless eating. Hay House UK Ltd. 

[7] Avena, N. M., Rada, P., & Hoebel, B. G. (2008). Evidence for sugar addiction: behavioral and neurochemical effects of intermittent, excessive sugar intake. Neuroscience and biobehavioral reviews, 32(1), 20–39. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2235907/

[8] Lejeune, M. P., Westerterp, K. R., Adam, T. C., Luscombe-Marsh, N. D., & Westerterp-Plantenga, M. S. (2006). Ghrelin and glucagon-like peptide 1 concentrations, 24-h satiety, and energy and substrate metabolism during a high-protein diet and measured in a respiration chamber. The American journal of clinical nutrition, 83(1), 89–94. https://pubmed.ncbi.nlm.nih.gov/16400055/

[9] Weigle, D. S., Breen, P. A., Matthys, C. C., Callahan, H. S., Meeuws, K. E., Burden, V. R., & Purnell, J. Q. (2005). A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. The American journal of clinical nutrition, 82(1), 41–48. https://pubmed.ncbi.nlm.nih.gov/16002798/

[10] McKiernan, F., Houchins, J. A., & Mattes, R. D. (2008). Relationships between human thirst, hunger, drinking, and feeding. Physiology & behavior, 94(5), 700–708. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2467458/

[11] Dennis, E. A., Dengo, A. L., Comber, D. L., Flack, K. D., Savla, J., Davy, K. P., & Davy, B. M. (2010). Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults. Obesity (Silver Spring, Md.), 18(2), 300–307. https://pubmed.ncbi.nlm.nih.gov/19661958/

[12] Killick, R., Banks, S., & Liu, P. Y. (2012). Implications of sleep restriction and recovery on metabolic outcomes. The Journal of clinical endocrinology and metabolism, 97(11), 3876–3890. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5393445/

[13] Underwood, J., & White, K. (NA). Sleep and Recovery [PDF]. https://www.wm.edu/offices/sportsmedicine/_documents/sleep-manual

[14] Baudrand, R., & Vaidya, A. (2015). Cortisol dysregulation in obesity-related metabolic disorders. Current opinion in endocrinology, diabetes, and obesity, 22(3), 143–149. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4517681/

[15] Stavrou, S., Nicolaides, N. C., Papageorgiou, I., Papadopoulou, P., Terzioglou, E., Chrousos, G. P., Darviri, C., & Charmandari, E. (2016). The effectiveness of a stress-management intervention program in the management of overweight and obesity in childhood and adolescence. Journal of molecular biochemistry, 5(2), 63–70. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4996635/

[16] Ives, L. (2019, February 16). Short bursts of intense exercise ‘better for weight loss’. BBC News. Retrieved November 22, 2021, from https://www.bbc.com/news/health-47242940

[17] Robinson, E., Aveyard, P., Daley, A., Jolly, K., Lewis, A., Lycett, D., & Higgs, S. (2013). Eating attentively: a systematic review and meta-analysis of the effect of food intake memory and awareness on eating. The American journal of clinical nutrition, 97(4), 728–742. https://pubmed.ncbi.nlm.nih.gov/23446890/

About the Author

Nathan petitpas.

How to Lose Weight

Can’t Lose Weight?    |     How to Start    |     Make it Easier    |     What to Eat   |   Weight Loss Workouts   |     Maintain My Weight Loss

BODI’S ULTIMATE GUIDE TO WEIGHT LOSS

Chapter 1: Lose Weight? Chapter 2: How to Start Chapter 3: Make it Easier Chapter 4: What to Eat Chapter 5: Weight Loss Workouts Chapter 6: Maintain My Weight Loss

WHY AM I NOT

Losing weight.

Why am I not losing weight?” Does this question sound familiar? Instead of focusing on the negative, consider all the things you can gain from a sensible weight-loss plan. A positive mindset can get you closer to your goals. 

HOW TO START

Are you frustrated by all of the unhelpful information on diet and exercise out there? We’ll teach you how to lose weight safely without the nonsense.

TIPS TO MAKE

Weight loss easier.

“Why am I not losing weight?” Does this question sound familiar? Instead of focusing on the negative, consider all the things you can gain from a sensible weight-loss plan. A positive mindset can get you closer to your goals. 

WHAT TO EAT

To lose weight.

Eating healthy shouldn’t be temporary. Diets are often viewed as things people go on and off of, but real, long-term change happens when you learn to eat whole, nutrient-dense foods in the right portions. Master how to fuel your body the right way so you can lose weight without feeling deprived.

HOW TO MOVE

Research shows that combining a healthy eating plan with exercise leads to greater weight loss than either alone. But, what are the best workouts for weight loss? We’ll teach you. You’ll also learn how more general daily activity can help.

KEEP IT OFF

Maintaining your weight-loss results doesn’t have to feel like (another) uphill battle. Here’s what you need to know for maintenance mode.

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6 Ways to Kickstart Your Weight Loss Journey

Starting a weight loss journey can be both exciting and challenging. With so much information available, it can be difficult to know where to begin.

Having a clear plan and the right support can make all the difference. Whether your goal is to shed a few pounds or achieve a significant transformation, it’s important to take practical steps that set you up for long-term success. Weight loss is not just about aesthetics; it’s about improving your overall health, reducing the risk of chronic diseases, and enhancing your quality of life.

Many people struggle with weight loss because they set unrealistic goals, follow unsustainable diets, or lack proper guidance and support. This can lead to frustration and, eventually, giving up altogether. The good news is that effective weight loss doesn’t require extreme measures.

By implementing small, manageable changes and staying consistent, you can make significant progress over time. This article provides six effective tips to help you kickstart your weight loss journey and stay motivated throughout the process.

1. Consider Semaglutide

If you're looking for an effective weight loss aid, semaglutide might be the right choice for you. Semaglutide works by mimicking the GLP-1 hormone, which helps regulate appetite and food intake. It increases insulin release, lowers glucagon levels, and makes you feel fuller, reducing the likelihood of overeating.

Riverside Village Pharmacy offers semaglutide with telehealth support, making it convenient and accessible. They provide competitive pricing, ensuring you get the help you need without breaking the bank. You can search online with the keywords semaglutide Riverside  to learn more.

Keep in mind that it’s important to consult with your healthcare provider to see if semaglutide is suitable for you and to understand how it fits into your overall weight loss plan.

2. Set Realistic Goals

One of the most important steps in starting a weight loss journey is setting realistic goals. Unrealistic expectations can lead to frustration and disappointment; instead of aiming for drastic changes, set small, incremental targets. For instance, aim to lose 1-2 pounds per week rather than 20 pounds in a month. This approach is more sustainable and less overwhelming.

Track your progress regularly. Keep a journal or use a mobile app to log your weight, food intake, and physical activity. This not only helps you stay accountable but also allows you to celebrate small victories along the way. Achieving these smaller goals can keep you motivated and focused on your long-term objectives.

3. Create a Balanced Diet Plan

A balanced diet is crucial for successful weight loss. Focus on consuming nutrient-dense foods that provide essential vitamins and minerals. Avoid processed foods high in sugar and unhealthy fats.

Planning your meals and snacks can help you avoid making unhealthy choices when you're hungry or in a rush. Prepare a weekly meal plan and stick to it as much as possible. This not only ensures that you eat healthy but also saves time and reduces the temptation to opt for quick, unhealthy options. Consider working with a dietitian to create a personalized meal plan that suits your lifestyle and dietary preferences.

4. Incorporate Regular Exercise

Physical activity  plays a vital role in weight loss. Regular exercise helps burn calories, build muscle, and improve overall fitness. Start with activities you enjoy to make exercise more sustainable. Walking, swimming, and cycling are great options for beginners. Aim for at least 30 minutes of moderate exercise most days of the week.

As you build endurance, consider incorporating strength training exercises to boost metabolism and muscle mass. Strength training can be as simple as bodyweight exercises at home or using resistance bands. Remember to listen to your body and gradually increase the intensity of your workouts to avoid injury. Regular exercise not only aids in weight loss but also improves mood and overall health.

5. Stay Hydrated

Staying hydrated is essential for overall health and can aid in weight loss. Drinking plenty of water helps regulate bodily functions and can prevent overeating by making you feel fuller. Drink at least eight glasses of water a day. Avoid sugary drinks like soda and fruit juices, which can add unnecessary calories to your diet.

Carry a water bottle with you throughout the day to remind yourself to stay hydrated. Adding slices of fruit or herbs to your water can make it more enjoyable and encourage you to drink more. Hydration supports digestion, helps flush out toxins, and can enhance your energy levels, making it easier to stay active and focused on your weight loss goals.

6. Build a Support System

Having a support system can make a significant difference in your weight loss journey. Surround yourself with family and friends who encourage and support your goals. Their encouragement can help you stay motivated and committed to your weight loss plan. Consider joining a weight loss group or finding an online community where you can share your experiences and receive motivation.

Accountability from others can help you stay on track and push through challenging times. Sharing your journey with others who understand what you're going through can provide emotional support and practical advice. Engaging with a supportive community can also offer valuable tips and insights from those who have successfully navigated their own weight loss journeys.

Embarking on a weight loss journey requires commitment and a well-thought-out plan. By setting realistic goals, considering medical support like semaglutide, and maintaining a balanced diet and regular exercise routine, you can set yourself up for success.

Remember, every small step counts, and consistency is key. Start your journey today with confidence, and you’ll be well on your way to achieving your weight loss goals.

Consistency in your efforts will help you build lasting habits that contribute to long-term success. It's important to stay patient and persistent, even when progress seems slow.

Weight loss is not just about reaching a certain number on the scale but about improving your overall health and well-being. Celebrate your achievements along the way, no matter how small they may seem. Each step forward is a step toward a healthier, happier you.

I am an online marketing specialist with 8+ years of experience in SEO, PPC, Funnel, Web and Affiliate marketing. My expertise as an online business and marketing specialist lies in helping individuals and brands start and optimize their business for success online.

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June 4, 2024

10 Simple Steps to Kickstart Your Weight Loss Journey Today

Summer is the perfect season to embark on your weight loss journey. With longer days, abundant fresh produce, and more opportunities for outdoor activities, shedding those extra pounds can be easier and more enjoyable. Here are ten simple steps to kickstart your weight loss journey this summer.

Embrace the Power of Hydration: Drink More Water

According to Dr. Michael F. Roizen, “Drinking enough water is essential for maintaining your metabolism and aiding digestion. It’s one of the simplest and most effective weight loss strategies.” By prioritizing hydration, you are setting a strong foundation for your weight loss journey.

Staying hydrated is crucial for weight loss, especially during the hot summer months. Drinking water helps boost your metabolism, cleanse your body of waste, and suppress your appetite. Aim to drink at least 8-10 glasses of water a day.

Hydration is especially important during the summer when the heat can cause you to lose fluids more quickly. Not only does water help keep your metabolism running smoothly, but it also aids in digestion and helps to flush out toxins from your body. Additionally, drinking water before meals can help reduce your appetite and prevent overeating.

Tip: Carry a reusable water bottle with you and set reminders on your phone to take sips throughout the day. To make hydration more appealing, try infusing your water with slices of fruits like lemon, cucumber, or berries. This not only adds a refreshing flavor but also provides additional vitamins and antioxidants.

Incorporate Seasonal Fruits and Vegetables into Your Diet

 Dr. David Katz emphasizes the importance of a varied diet, stating, “Eating a variety of colorful fruits and vegetables is a great way to ensure you’re getting a wide range of nutrients that can aid in weight loss.” By filling your plate with a rainbow of produce, you are nourishing your body with the nutrients it needs to thrive.

Summer offers an abundance of fresh fruits and vegetables that are low in calories and high in nutrients. These foods can help you feel full while providing essential vitamins and minerals. Incorporating a variety of colorful fruits and vegetables into your diet can also boost your energy levels and improve your overall health.

Examples of Summer Produce:

• Fruits: Berries, watermelon, peaches, mangoes
• Vegetables: Zucchini, cucumbers, bell peppers, tomatoes

These seasonal produce items are not only delicious but also packed with vitamins, minerals, and antioxidants. For instance, berries are rich in fiber and antioxidants, which can help reduce inflammation and improve digestion. Watermelon is hydrating and low in calories, making it a perfect summer snack.

Tip: Make a habit of visiting your local farmer’s market to get the freshest produce. Planning your meals around seasonal fruits and vegetables can add variety to your diet and keep your meals interesting.

Get Moving Outdoors: Take Advantage of the Weather

Dr. John Ratey, a renowned psychiatrist, explains that “Exercising outdoors can boost your mood and motivation, making it easier to stick to your weight loss plan.” The combination of physical activity and nature can have a powerful impact on your overall well-being, helping you stay committed to your fitness goals.

Summer’s warm weather provides the perfect opportunity to take your workouts outside. Engaging in outdoor activities not only helps you burn calories but also makes exercise more enjoyable. The benefits of outdoor exercise go beyond physical fitness; it can also boost your mood and mental well-being.

Outdoor Activities to Try:

• Walking/Jogging: Enjoy a walk or run in the park.
• Cycling: Explore local bike trails.
• Swimming: Visit the beach or a community pool.
• Hiking: Discover nearby hiking trails.

Exercising outdoors can provide a change of scenery and make your workouts feel less like a chore. The fresh air and natural surroundings can enhance your overall exercise experience and make it more enjoyable.

Tip : Set a goal to engage in at least 30 minutes of outdoor activity each day. To stay motivated, consider joining a local sports league or finding a workout buddy to keep you accountable.

Plan Your Meals and Snacks

Dr. Lisa Young, a nutritionist and author, advises that “Planning your meals in advance can help you make healthier choices and avoid the temptation of fast food or processed snacks.” By taking the time to plan, you are setting yourself up for success and making it easier to stay on track with your weight loss journey.

Planning your meals and snacks can help you avoid unhealthy choices and stick to your weight loss goals. When you have a plan in place, you are less likely to reach for convenience foods that are often high in calories and low in nutrients.

Meal Planning Tips:

• Breakfast: Opt for high-protein options like eggs or Greek yogurt.
• Lunch: Include lean proteins, whole grains, and plenty of vegetables.
• Dinner: Focus on a balanced plate with protein, vegetables, and healthy fats.
• Snacks: Choose fruits, nuts, or vegetables with hummus.

By planning your meals in advance, you can ensure that you are getting a balanced diet that supports your weight loss goals. Meal prep can also save you time and reduce the stress of deciding what to eat each day.

Tip: Dedicate one day a week to plan your meals, create a grocery list, and do some meal prep. This can help you stay organized and make healthier choices throughout the week.

Practice Mindful Eating: Savor Each Bite

Mindful eating involves paying full attention to your eating experience. This practice can help you recognize hunger and fullness cues, leading to better portion control and satisfaction. By being present and aware while eating, you can develop a healthier relationship with food.

Mindful Eating Tips:

• Eat Slowly: Take your time to chew and savor each bite.
• Eliminate Distractions: Avoid eating in front of the TV or computer.
• Listen to Your Body: Stop eating when you feel full, not when your plate is empty.

Dr. Jan Chozen Bays, a physician and mindfulness teacher, notes that “Mindful eating can help you develop a healthier relationship with food and prevent overeating.” By practicing mindfulness, you can become more attuned to your body’s needs and make more conscious choices about what and how much to eat. Mindful eating can also help you enjoy your food more and reduce the likelihood of overeating. By focusing on the flavors, textures, and aromas of your food, you can enhance your dining experience and feel more satisfied with smaller portions.

Stay Consistent with Exercise: Create a Routine

Consistency is key to successful weight loss. Establishing a regular exercise routine can help you stay on track and see better results. When you make exercise a habit, it becomes an integral part of your daily life rather than a chore.

Creating an Exercise Routine:

• Set Realistic Goals: Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week.
• Mix It Up: Include a variety of exercises like cardio, strength training, and flexibility exercises.
• Schedule Workouts: Treat exercise like an important appointment and schedule it into your day.

Having a structured exercise routine can help you stay motivated and accountable. It also allows you to track your progress and make adjustments as needed to reach your goals.

Tip: Find activities you enjoy to make your exercise routine sustainable. Whether it’s dancing, hiking, or playing a sport, choosing activities that you look forward to can make it easier to stick with your routine.

Get Adequate Sleep: Rest and Recover

Quality sleep is often overlooked but is essential for weight loss. Lack of sleep can disrupt hormones that control hunger and appetite, leading to weight gain. Ensuring you get enough restful sleep can support your weight loss efforts and improve your overall health.

Sleep Tips:

• Stick to a Schedule: Go to bed and wake up at the same time every day.
• Create a Relaxing Bedtime Routine: Avoid screens and engage in calming activities before bed.
• Make Your Sleep Environment Comfortable: Keep your bedroom cool, dark, and quiet.

Dr. Matthew Walker, a sleep scientist, explains that “Getting enough sleep is vital for weight loss as it helps regulate hunger hormones and allows your body to recover from workouts.” Prioritizing sleep can enhance your weight loss efforts and overall well-being. Adequate sleep helps regulate the hormones that influence hunger and appetite, such as ghrelin and leptin. When you are well-rested, you are less likely to experience cravings and overeating.

Manage Stress: Find Healthy Outlets

Stress can lead to emotional eating and weight gain. Finding healthy ways to manage stress can support your weight loss efforts and improve your mental health. By addressing stress, you can prevent it from derailing your progress.

Stress Management Techniques:

• Exercise: Physical activity is a great way to reduce stress.
• Meditation: Practice mindfulness or meditation to calm your mind.
• Hobbies: Engage in activities you enjoy to relax and unwind.

Incorporating stress management techniques into your daily routine can help you stay focused and motivated on your weight loss journey. It can also improve your overall quality of life.

Monitor Your Progress: Track Your Journey

Keeping track of your progress can help you stay motivated and make necessary adjustments to your plan. Tracking allows you to see how far you’ve come and identify areas where you may need to make changes.

Tracking Tips:

• Use a Journal: Write down your meals, workouts, and how you feel each day.
• Take Measurements: Track your weight, body measurements, and fitness milestones.
• Set Short-Term Goals: Break your long-term goal into smaller, achievable steps.

Monitoring your progress can provide valuable insights and help you stay accountable. It can also give you a sense of accomplishment and motivate you to keep going.

Surround Yourself with Support: Find a Community

Having a support system can make a significant difference in your weight loss journey. Surround yourself with people who encourage and motivate you. Support from others can provide the encouragement and accountability you need to stay on track.

Ways to Find Support:

• Join a Group: Look for local or online weight loss groups.
• Buddy Up: Find a workout partner or a friend with similar goals.
• Seek Professional Help: Consider working with a nutritionist or personal trainer.

Being part of a supportive community can help you stay motivated and overcome challenges. It can also provide a sense of camaraderie and shared purpose.

How quickly can I expect to see results?

Weight loss varies from person to person. A safe and sustainable rate is 1-2 pounds per week. Consistency with diet and exercise is key.

Can I indulge in treats occasionally?

Yes, moderation is important. Enjoying your favorite treats occasionally can help you stay on track without feeling deprived.

What if I hit a plateau?

Plateaus are common. Try adjusting your exercise routine or reviewing your diet to see if any changes are needed. Patience and persistence are essential.

Is it necessary to count calories?

While counting calories can be helpful for some, focusing on the quality of your food and listening to your body’s hunger cues can be just as effective.

Starting your weight loss journey this summer can be an exciting and rewarding experience. By following these ten simple steps, you can create a sustainable plan that not only helps you lose weight but also improves your overall health and well-being. Remember, consistency and patience are key. Embrace the journey, and celebrate your progress along the way.

By incorporating these strategies into your daily routine, you can make lasting changes that support your weight loss goals and enhance your quality of life . Summer is the perfect time to start fresh and focus on your health. Take advantage of the season’s benefits and set yourself up for success. Your journey may have challenges, but with determination and the right approach, you can achieve your goals and enjoy a healthier, happier you.

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The Best 7-Day Walking Plan to Lose Weight, Created by Certified Trainers

Put on your favorite shoes and workout outfit to support your weight loss goals with this walking plan.

Adam Meyer is a health writer, certified holistic nutritionist and 100% plant-based athlete. In addition to EatingWell, his work has been featured on The Beet, Verywell Fit, The Healthy, Livestrong, Alive, Best Life and others. He graduated from the NutraPhoria School of Holistic Nutrition in 2019 and has since founded Pillars Nutrition.

• Walking and Weight Loss
• How Much to Walk
• 7-Day Walking Plan

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You probably know that walking is a great exercise to support your overall health, from improving your blood sugar levels to bolstering your heart health. But can it help you achieve your weight loss goals? 

Research has shown that walking can help promote weight loss . But how much is enough to help you lose weight? And how can you fit walking into your hectic schedule? Here, we’ll share a 7-day walking plan designed by certified personal trainers that you can easily incorporate into your weekly routine while helping you achieve your weight loss goals.

How Walking Supports Weight Loss

So, what makes this low-impact exercise a great weight-loss tool? Like other types of exercise, walking increases your heart rate and helps your body utilize and burn calories more efficiently.  

Additionally, walking can also help reduce appetite. Research has shown that regular physical activity like walking can help improve your sense of fullness, helping you make nutritious food choices and support healthy weight management. Additionally, walking outdoors in nature has been shown to help reduce stress levels. High levels of stress may increase emotional eating and weight gain.

“Walking increases your energy expenditure from baseline, helping to create a calorie deficit, which is essential for weight loss,” says Mike Masi , a certified personal trainer at Garage Gym Reviews. “Additionally, walking may reduce stress for some people and lower cortisol levels.” Consistently high cortisol levels may increase abdominal fat, which increases your risk of chronic diseases, such as diabetes and cardiovascular disease. 

How Much to Walk for Weight Loss

So, how much walking do you need to do to lose weight? The Physical Activity Guidelines for Americans recommend 150 to 300 minutes of moderate-intensity aerobic exercise, like walking, per week, which can be broken down into shorter sessions spread across the week.

However, Masi explains that the amount of walking required for weight loss can vary depending on individual factors such as age, fitness level and diet. “For those with an irregular schedule, it may be easier to track your walking minutes throughout the week,” says Masi. “Be sure to brisk walk at a pace that’s fast enough to raise your heart rate while still being able to carry on a conversation. If you have access to a treadmill, consider manipulating variables such as the elevation to increase the intensity.”

7-Day Walking Plan to Lose Weight

Ready to put on your walking shoes and get in some steps to help you achieve your weight loss goals? Try this 7-day walking plan, designed by TJ Mentus, CPT , a certified personal trainer at Garage Gym Reviews.

“To lose weight, I recommend walking at least 30 minutes straight every day,” says Mentus. “This approach will help burn an extra 100 to 200 calories when combined with a healthy, well-balanced diet. This would lead to at least 210 minutes of walking a week and an extra 700 to 1,400 calories burned.” However, when it comes to exercise, it’s important to focus not only on burnt but also on how regular movement benefits your overall health . 

Start with a 5-minute, easy-paced walk to warm up your muscles. Then, increase your pace for 1 minute to a fast walk, followed by 4 minutes at a comfortable pace. Repeat this pattern for 5 sets, including the warm-up. During the fast-paced intervals, push yourself to maintain a challenging speed, using the following four minutes to recover.

Do a 5-minute easy-paced walk to warm up. Then, increase your pace for 90 seconds to a fast walk, followed by 3 minutes at a comfortable pace for 5 sets. After completing the sets, return to a leisurely pace for three to 5 minutes as a cool-down. Aim to match or exceed the intensity of the previous day’s fast-paced intervals.

Walk continuously for 30 minutes, aiming to cover as much distance as possible. Maintain a consistent pace throughout the entire walk. If walking outdoors, consider finding a track or path where you can complete laps to track your progress.

After a 5-minute easy-paced warm-up walk, alternate between a fast-paced walk for 1 minute and a comfortable pace for two minutes for 7 sets. Finish your walk with a 3 to 5-minute cool-down walk at a slower pace to gradually lower your heart rate.

Start with a 5-minute, easy-paced warm-up walk. Then, walk fast for two minutes, followed by a comfortable 4-minute pace for 5 sets. End your session with a 3 to 5-minute cool-down walk to reduce your heart rate gradually.

Challenge yourself to walk as far as possible within 30 minutes, aiming to surpass your performance from Day 3. Maintain a brisk pace throughout the entire walk, pushing yourself to sustain the intensity without slowing down.

Begin with a 5-minute, easy-paced warm-up walk. Then, alternate between a fast-paced walk for 1 minute and a comfortable 1-minute pace for 10 sets. Finish with a 5-minute cool-down walk to gradually ease your heart rate.

The Bottom Line

Walking is a fantastic form of exercise to support your weight loss journey. When combined with a well-balanced, calorie-conscious diet, walking can help you burn calories, increase your heart rate and reduce stress , all of which support good overall health. The recommended amount of walking to lose weight is 150 to 300 minutes of moderate-intensity exercise per week, or about 30 to 60 minutes daily, five days a week. However, walking even 15 minutes daily can help improve your health and support your weight loss goals.

Creasy SA, Lang W, Tate DF, Davis KK, Jakicic JM. Pattern of Daily Steps is Associated with Weight Loss: Secondary Analysis from the Step-Up Randomized Trial . Obesity (Silver Spring) . 2018;26(6):977-984. doi:10.1002/oby.22171

Ungvari Z, Fazekas-Pongor V, Csiszar A, Kunutsor SK. The multifaceted benefits of walking for healthy aging: from Blue Zones to molecular mechanisms . Geroscience . 2023;45(6):3211-3239. doi:10.1007/s11357-023-00873-8

Dorling J, Broom DR, Burns SF, et al. Acute and Chronic Effects of Exercise on Appetite, Energy Intake, and Appetite-Related Hormones: The Modulating Effect of Adiposity, Sex, and Habitual Physical Activity . Nutr . 2018;10(9):1140. doi:10.3390/nu10091140

Legrand FD, Jeandet P, Beaumont F, Polidori G. Effects of Outdoor Walking on Positive and Negative Affect: Nature Contact Makes a Big Difference . Front Behav Neurosci . 2022;16:901491. doi:10.3389/fnbeh.2022.901491

Heshmati HM, Luzi L, Greenway FL, Rebello CJ. Editorial: Stress-induced weight changes . Front Endocrinol (Lausanne) . 2023;14:1209975. doi:10.3389/fendo.2023.1209975

Physical Activity Guidelines for Americans. Key Guidelines .

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Sheila's Weight Loss Journey

At 350 pounds, Sheila Briggs was experiencing a lot of pain and discomfort. Pre-diabetic and suffering from severe sleep apnea, she dreamed of an active life, but didn't have the energy to do much more than sit on the couch. 

When you’re ready to leave pain, illness and mobility issues behind ...

Sheila was referred to MaineHealth Weight Management - Kennebunk by her endocrinologist at MaineHealth Maine Medical Center. She chose to begin her weight loss journey at oue practice because it's closer to her home in Wells and she liked the feel of a smaller program with more personalized attention.

 ... step out of your comfort zone and start living the life that you deserve. 

From the very first meeting, Sheila felt an immediate connection to the MaineHealth Weight Management - Kennebunk team. They took the time to educate her whole family about the process - making sure everyone felt comfortable and prepared. And when they day came, her surgery was a success with zero complications.

We'll be with you for every step of your weight loss journey.

Sixteen months after her surgery, Shelia has lost 135 pounds, continues to keep the weight off, and has set a goal to lose even more weight. She’s able to do yard work, kayak, and take the family dog for a walk on Wells Beach. She is no longer pre-diabetic and no longer needs to use a CPAP machine to sleep at night. She exercises five to six times a week and meets with a trainer in Sanford once a week.

She continues to see her dietitian and attends support team meetings with her husband twice each month. She says this long-term support by the MaineHealth Weight Management - Kennebunk team has helped her stay accountable and motivated. Her husband has also been a big supporter and is thrilled with the positive impact this program has had on their family.

You’re worth it. 

The best part of all? Sheila and her husband have booked their dream vacation. While in Hawaii, they plan to slide on a zip line and go horseback riding - activities Sheila could never do before, because of her weight. Sheila chose to share her story to help other people who are struggling with obesity to understand that they are valued, important, and that their life is worth living.

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Join a free info session. Just complete this short form and a member of our team will contact you with more details.

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A Comprehensive Guide On Healthy Weight Loss: 5 Steps To Follow

In today's fast-paced world, many individuals are seeking effective and sustainable weight loss solutions. 

As Per the Centers for Disease Control and Prevention, nearly 93.3 million U.S. adults, or about 39.8% of the population, were obese in the years 2015-2016, reported by Medical News Today (source) .

The number of obese adults in the U.S. is alarmingly high, leading to serious health problems. This issue is due to factors like inactive lifestyles and unhealthy eating. 

Weight loss isn’t just about dieting or counting calories; it's about adopting a healthy approach to lifestyle changes that promote health, energy, and longevity. 

As a certified nutritionist and fitness expert, I understand the complexities of the human body and the challenges people face. To help you with this, I am going to share actionable steps to help you on a successful and transformative weight loss journey including the introduction of a unique slimming formula called PhenQ . So, stay tuned!

How To Lose Weight While Maintaining A Healthy Lifestyle?

Losing weight can be simple and healthy. Learn how to drop pounds without giving up a good life. Start your journey with easy and practical steps today.

1. Maintain a Balanced Diet

Your diet plays a pivotal role in your weight loss journey. Emphasize whole foods such as fruits, vegetables, lean proteins, and whole grains. Limit the intake of processed foods, sugary drinks, and excessive amounts of unhealthy fats. 

Remember, it's not just about calorie counting; it's about consuming nutrient-dense foods that fuel your body, promote satiety, and maintain optimal health.

Astrup's study analyzed low-fat diets and found consistent weight loss results for both average-weight and overweight individuals (source) .

The research shows the importance of dietary quality over just calorie restriction. It suggested that focusing on nutrient-rich foods can lead to better weight loss outcomes than simply reducing calorie intake.

2. Stay Hydrated

Drinking enough water is essential for your overall health and weight loss. Water helps in digestion, removing toxins from the body, and can even help control hunger. Often, our bodies confuse thirst with hunger, leading to unnecessary snacking. 

By staying hydrated, you can better recognize true hunger signals and help your body function at its best. Make sure you drink 8 glasses of water a day, and remember that certain foods, like fruits and vegetables, also contribute to your hydration.

3. Incorporate Regular Exercise

Physical activity is a key component of weight loss and overall health. Find an exercise type you enjoy, whether it's walking, running, dancing, yoga, or strength training.that you enjoy, whether it's walking, jogging, dancing, yoga, or strength training. 

The key is consistency. Aim for at least 150 minutes of moderate-intensity exercise each week, and don't forget to include strength training exercises at least two days a week.

4. Manage Stress and Sleep Well

Chronic stress and sleep deprivation can harm your weight loss efforts by causing hormonal imbalances that increase appetite and fat storage. 

Practicing relaxation techniques like deep breathing, meditation, or taking short breaks during the day can help manage stress. Prioritize sleep by setting a regular sleep schedule and creating a conducive sleep environment free from distractions.

5. Try PhenQ

PhenQ is a unique weight loss pill packed with natural ingredients designed to support your weight loss journey in multiple ways. 

First, it aids in burning stored fat, helping your body slim down. Additionally, it works to prevent your body from storing more fat from the foods you consume. 

One of the common challenges many face while trying to shed pounds is the constant feeling of hunger, and PhenQ addresses this by helping to curb those persistent food cravings. 

It's not uncommon to feel low on energy during a weight loss journey, but PhenQ provides a helpful energy boost to keep you going. 

Moreover, the weight loss process can sometimes dampen our spirits, but PhenQ is crafted to help lift your mood, ensuring you stay positive throughout your weight loss journey.

Wrapping Up

Incorporating these steps into your daily routine can pave the way for a healthier, slimmer version of yourself. The addition of PhenQ can further support your journey, providing a natural boost to complement your efforts. 

With the right approach and supplements, including PhenQ, achieving your weight loss goals can be both effective and enjoyable. Stay committed and embrace the positive changes ahead!