The other day, I was watching a video on YouTube where a so-called “renowned” doctor was giving advice for successful weight loss. Curious about his recommended diet, I was surprised to see he was actually promoting crash dieting. The comments section was filled with reactions suggesting that most viewers knew crash diets would backfire—especially given that the doctor himself appeared to be overweight and in need of a solid diet plan! One thing was pretty clear from the interview – crash dieting is not an effective step to achieve successful weight loss!
Following fad diets that require you to starve and eat large bowls of salads would not make you lose 10 kg in a month! Instead, focus on taking small, steady steps, and from there, losing weight would not feel that hard or unachievable. In this article, we detail out 5 effective steps for succesful weight loss.
5 Effective Steps For Successful Weight Loss:
1. Be Consistent:
Experts say that consistency is more important than perfection when it comes to achieving weight loss goals. They say that following the 80/20 rule can lead to successful weight loss, meaning you stick to your weight loss plan 80% of the time while allowing yourself some flexibility the other 20%. A case study mentioned on the National Library of Medicine website mentions 80/20 rule as a flexible approach to weight loss. This strategy would keep cravings in check, making it easier to stick to your weight loss plan in long term, not only achieving weight loss but also sustaining it for long.
2. Sort Out your Diet:
Your weight loss journey begins in the kitchen, not the gym! Watch what you eat and how much you eat! As mentioned earlier, you don’t have to starve yourself to lose weight, you just need to make a few replacements and adjustments. Cutting out sugar is a good place to start with. Replace junk food with home-cooked meals. Measure out oil and food before cooking and practice portion control while serving food on your plate. Making these changes would help keep calorie intake in check and lead to successful weight loss within a matter of a few weeks.
Also Read: 4 Secrets To Losing Weight Nobody Tells About
3. If you Can’t Exercise, Just Move More:
Let’s be practical – hitting the gym every single day may not be everyone’s cup of tea. So, if going to the gym is not an option for you, just move more. Switch from a sedentary lifestyle to an active lifestyle. Include some sort of physical activity into your routine, for example, walking, dancing, zumba, cycling – something that you would enjoy and look forward to every single day and not see as a chore or punishment for being overweight. To start with, set a target of achieving 8000 to 10,000 steps in a day, and increase the step count gradually. Moving more and leading an active lifestyle not only great for weight loss, it’s great for physical health as well.
4. Eat Everything, But in Moderation:
By “eat everything,” we mean real food, non-processed or minimally processed food – vegetables, fruits, whole grain, healthy fats, and yes, carbs! There’s no need to cut out major food groups – eat them in moderation. Minimize the intake of sugar, baked goodies, and junk food. A lot of empty calories make their way on your plate through these highly-processed foods. Include protein and fiber rich food sources at every meal because they keep you fuller for longer and help to curb appetite. Vegetables and fruits would give you a lot of vitamins, minerals, antioxidants, etc. An important fact to keep in mind – you need to eat real food for successful weight loss!
5. Always Stay Hydrated:
Staying hydrated is not just beneficial for your skin and hair, it’s a wonderful tool to shed the extra weight. Staying well-hydrated helps flush out toxins and keeps appetite in check. Often, we misinterpret thirst as hunger, which can lead to unnecessary snacking or overeating. So, the next time you feel an intense hunger pang, try reaching for a glass of water first—it might just be your body asking for H2O rather than a packet of chips or cookie.
In conclusion, achieving successful weight loss doesn’t require extreme measures like crash dieting. Instead, stay consistent, switch to home-cooked, nutrient-dense foods, and make gradual lifestyle changes. By staying active and including healthy food, you’ll not only work toward your weight loss goals but also improve your overall well-being.
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