We completely understand, ladies, that a weight loss journey can be difficult and such an emotional rollercoaster. Not only that, but you could be doing absolutely everything right and the weight just isn’t shifting. This can make it difficult to stay on track as it can be incredibly demotivating and frustrating.
Right, take a breath, it’s all going to be fine. We already know that eating a healthy, balanced diet and exercising regularly is the key to losing weight. However, there are many factors that can influence weight loss, such as:
- Age
- Gender
- Starting weight
- Health conditions
It is vital that your journey starts with a realistic goal in place. If your target is impossible to hit, then you’ll be disengaged from the start and likely not see it through. The best place to start is by calculating 10% of your body weight, as this loss can be achieved by a change in diet and exercising regularly. For example, if you weigh 150 pounds, you’d expect a loss of around 15 pounds.
Once the 10% is gone, your body will try and resist it and work to maintain fat stores. You’ll still be able to lose weight, however, it may be a little harder and slower. Younger women may be able to lose up to 20% and those that are post-menopausal can expect about a five to seven percent loss. You may be sitting there thinking that doesn’t sound like much, but 10% of your body weight is something to be proud of.
Now, let’s take a further look into what other changes you can make to shift that unwanted weight.
1. Be in a calorie deficit
Basically, a calorie deficit is when you’re burning more than you’re eating. You’ll need to work out your calories and then keep track of what you’re eating all day, you may then notice that you’re consuming more calories than you thought. However, not eating enough is also troublesome as it can leave you hungry and more likely to overeat. In most cases, you won’t want to be cutting any more than 500 calories out of your eating plan.
2. Track what you eat
As we’re only human, we easily dismiss our bad decisions and put more emphasis on the good ones. For example, we’re more like to pat ourselves on the back after eating a salad, but brush off the fact we ate a huge slice of cake afterward. Therefore, by tracking everything you eat, you’re more conscious of your decision-making. You can eliminate any bias and hold yourself accountable if you’re entering all your meals into an app such as My Fitness Pal or a food diary.
3. Adjust what you’re eating
Being in a calorie deficit will have you seeing that 10% loss in no time. However, if you’re wanting to lose more, you can’t just cut even more calories. You’ll now need to look at what it is you’re eating.
Also Read: 25 weight loss affirmations to help with your body transformation
Focus more on the quality of the calories rather than the quantity. Different foods are digested differently in our bodies. Sugary, processed foods will digest quicker, meaning you’re hungry again not long after. However, foods rich in fiber are better as they keep you feeling full for longer. Fiber-rich foods are foods like:
- Whole grains
- Legumes
- Vegetables
- Fruit
4. Get enough sleep
Life gets in the way sometimes and this won’t be possible in all cases. For example, you may work shift patterns or have different family and work commitments. However, if you can create a pattern that works for you, meaning you get enough good-quality sleep, then you’ll reap the benefits of it.
Getting good quality sleep is important for many reasons and weight loss is one of them. A 2019 study of nearly 2000 people showed that those with a more structured sleeping pattern had more success with their weight loss goals.
Sleep is also important for restoring our energy levels, so when you’re getting enough sleep, you’re also more likely to get up in the morning feeling motivated to eat well and work out.
5. Avoid drinking your calories
We see this mistake all the time. You’re eating well-balanced, healthy meals, but not considering the fact that you’re consuming an extra 200 calories a day in what you drink. For example, if you’re hungry and you eat a 150-calorie cookie, you’ll feel less hungry and perhaps have a smaller lunch. However, if you drink a soda that is 150 calories, this will have absolutely no impact on your hunger whatsoever.
Sodas and fruit juices also contain added sugars and therefore more calories. The same applies if you like hot beverages with sugar, as there are roughly 15 calories to one teaspoon of sugar. So if you’re a coffee lover, be mindful as the calories can soon rack up.
If you’re craving something sweet to drink, perhaps add a small amount of fruit juice to water or even chopped fresh fruit to water or plain seltzer.
6. Don’t drink too much alcohol
We’re sorry to ruin the fun, but if you’re not hitting your weight loss goals, then a happy hour isn’t all that happy is it? Alcohol is linked with weight gain for many reasons; for one it’s just empty calories. There is no nutritional value to them and you will still need to eat. Additionally, alcohol also changes your relationship with food, meaning you’re likely not paying attention to what you eat and will likely eat more too.
If you’re heading out for something special and you’d like to celebrate, avoid drinks like beer, wine and cocktails as these are packed with calories; instead, stick to clear spirits with diet mixers.
7. Hydrate, hydrate, hydrate
Water can be really helpful for weight loss. Not only is it calorie-free, but it can help burn even more calories and may help suppress your appetite. If you also replaced the sugary drinks you have with water, you would cut down on sugar and calories. So, yes, drinking water is a great idea.
8. Get rid of distractions
We all have busy lives, and it is too easy to just grab lunch and sit at your desk or eat your dinner in front of the TV. Whilst it’s fine to do this every so often, it’s not ideal, as being distracted makes you more likely to overeat. The communication between your mind and body becomes foggy and it’s not as easy to tell when you should you’re full.
Instead, actually take your lunch break and get away from your workplace. Then, when you’re at home for dinner, sit up at the table and turn off all devices to avoid further distraction.
Also Read: Does Intermittent fasting help you to lose weight?
9. Watch your healthy swaps
It is a great idea to make swaps for better alternatives when you’re trying to lose weight. However, just because you’ve now swapped your nightly dessert of ice cream for greek yogurt, that doesn’t mean you can help yourself to a double portion. The one exception here relates is veggies; you can eat as many vegetables as you like and still lose weight.
10. Get enough protein into your diet
Building muscles, healthy bones and helping you feel full for longer are just some of the many benefits of protein. However, try not to eat too much animal-based protein and opt for some plant-based ones instead. This is because there is more fat in animal-based protein, encouraging further weight gain and increasing the risk of other health issues like diabetes.
Plant-based proteins are less worrying as you can eat more of them without concerning yourself with the effect on your health. The proteins you can add in may consist of:
- Whole grains
- Legumes
- Nuts
- Seeds
11. Deal with depression and stress
We get that this is not as simple as it seems and that major life changes can often be a trigger for weight gain. When you’re stressed out or suffering from depression, you’re not focused on your health goals, meaning your exercise routine and balanced diet is pushed to one side. So, even if you don’t feel like it, light exercise may relieve some stress and symptoms of depression. There are also many other things you can do that may help manage these feelings such as:
- Going for a long walk
- Doing breathing exercises to bring down your heart rate
- Find a hobby that relaxes you such as gardening or painting
- Call a loved one for a chat
- Consuming less alcohol and caffeine
12. Do your best to be organized
Having some consistency in our lives is important. Now we aren’t saying that you need to be super regimented and eat your meals at the same time each day. However, when you eat at regular times, you’re less likely to be caught out, end up hungry, and make bad food decisions.
13. Get yourself moving
It may seem silly and like it doesn’t make much difference, but you shouldn’t underestimate how much your body can benefit from regularly moving throughout the day. If you work a desk job and then come home to chill on the couch and watch a movie, your weight loss goal is not going to be achieved.
Also Read: 14 easy healthy swaps to get started with this week
Many people find that working out in the mornings before work is often the best way because you then don’t have to worry about where the day takes you. It may be that a 10-minute workout before work and after work is what’s best for you, after all, something is better than nothing. There are also more minor adjustments you can make to life to get more into your day, such as:
- Take regular breaks to get up and move around
- Park further away from your building
- If you don’t live too far, cycle or walk to where it is you need to go
- Taking the stairs instead of the elevator
- Consider getting an under-desk exercise machine or a standing desk
14. Better cardio sessions
Remember what we said earlier about quality over quantity? The same is also to be said about exercise. When trying to shed the pounds by adding exercise into your routine, focus more on how intense they are, rather than how long you’re working out for.
If you wanted to walk as your exercise for weight loss, you’d have to walk about 10-12 miles a day. You’ll instead benefit from choosing activities that will get your heart rate going, such as:
- Running
- Cycling/spin class
- Swimming
- HIIT
15. Try PhenGold
You’ve got all of the great tips above to help you get started with shifting that extra weight. But if you feel that you need a little boost to get you going on your journey, then try PhenGold!
It’s our 100% natural formula that is designed to boost your metabolism, increase your energy levels and suppress your appetite.
Smash those goals and order yours today! Good luck, ladies, we believe in you.
