There is so much advice out there on how to lose weight. The problem is, some of that advice is untrue and can even cause more harm than good.
While different weight loss goals will require different systems and programs, there are a few things that should be integrated into every weight loss journey and some that should be avoided.
Below is a general outline on the dos and don’ts of weight loss, which will allow for safe and lasting weight loss.
1. DO Increase Your Water Intake
Several studies have been done on water and the issue of dehydration. What might be surprising is that recent studies have shown that almost 75% of American adults suffer from dehydration.
While the reasons behind this vary, the reality is that everyone could use a little more water in their diet. Water is a simple and natural way to flush toxins from the body.
After a few days of drinking at least 64ozes of water a day, bloat will decrease, skin will clear, and there will be a general feeling of well-being.
2. DON’T Stop Eating
Weight loss is all about balance. Yes, a persons’ diet will need to be adjusted to lose weight, but that shouldn’t mean that the person should be starving.
In fact, most experts agree that not eating hinders rather than aids weight loss. A mistake so many people who want to lose weight make is that they cut how much they eat dramatically, which sends the body into a survival state.
When the body thinks it’s starving, it begins to store water and any food eaten is turned into fat. This also drastically slows down the metabolism. So, while starving might give you fast results, they won’t last.
3. DO Cut Out Unhealthy Food
While not eating is not recommended for weight loss, cutting out unhealthy foods is recommended. Foods high in sugar, salt, or foods that have been processed in any way will only hinder any weight loss efforts.
To lose weight, a diet should consist of foods that are as close to their natural state as possible. This means fresh fruits and vegetables, lots of water, lean meats, and a limited amount of low-fat dairy products.
While it may be difficult to make the adjustment at first, the results will be well worth the effort.
4. DON’T Cut Corners
There are so many supplements, systems, and miracle drugs on the market that it’s hard to know what is real and which are scams.
As a general rule, if the program or supplement promises overnight results or is made from questionable ingredients, it probably isn’t true. Not only will these not help with weight loss, they can be dangerous.
If you need a supplement to jump-start your weight loss journey, ensure that you choose wisely.
Remember, weight loss works best when it’s done over time. Even though this may take longer, the results are more likely to last without causing any health problems.
5. DO Exercise
Diet and exercise are the two pillars of healthy weight loss. While changing diet can be difficult, adding a decent amount of healthy exercise into a daily schedule is a huge challenge.
However, because it’s so important, exercise needs to be at the top of any weight loss plan. The best way to integrate exercise into a daily schedule is by starting out slow.
People should find a schedule that works for them and a form of exercise they enjoy. At first, this will take a little bit of tweaking and experimenting. However, once a truly enjoyable routine is made, the weight will begin to drop off.
6. DON’T Over Exercise
It can be tempting to jump into an exercise routine without proper training. And, just as harmful, those who want to lose weight might be tempted to exercise more than is healthy for their bodies.
Over-training is just as unhealthy as not exercising at all. And, over-training can cause a lot of long-term harm to the body.
In fact, recent studies have found that extreme endurance efforts can cause permanent heart damage.
Weight loss, as mentioned above, is all about balance. This includes how much exercise is included in a routine.
7. DO Check Fitness Levels
Before beginning a workout routine, it is strongly recommended that a general assessment be made. This can be done at a gym or even with a doctor or health professional.
For those who haven’t exercised in a while or have never had an exercise routine, this is even more important. Even light exercise can cause strain on a body that isn’t used to the exertion.
A talk with a doctor or health professional won’t only prevent strain or injury, but it can also help determine which exercises would be most beneficial for the specific needs of each person.
8. DON’T Compare or Judge
One of the hardest things about weight loss is that it can take a while to see results. While this is difficult on its own, it can be even harder when people at the gym or even online are experiencing their own weight loss successes.
It can be discouraging to see how well others are doing when a persons’ own progress isn’t as obvious. This can lead to disinterest in continuing a weight loss journey.
To stay on track and stay healthy consistently, it’s better to not look at others and compare. In the same way, another persons’ progress shouldn’t be judged.
No one can know another persons’ struggle, so it’s better to stay focused on personal goals.
9. DO Set Goals
As mentioned above, it can be difficult to see personal progress. The best way to overcome this obstacle is to set small, realistic goals. For example, for the first week of a weight loss journey, a goal of working out three times that week is achievable.
And, since that’s a very easy to measure goal, meeting it will result in a sense of achievement. Setting and writing down a list of goals for each week of weight loss will make the time fly and will give little victories throughout the weight loss journey.