Helpful steps for weight loss

Losing weight is not just about fitting into a smaller size or meeting societal standards. It’s about improving overall health, boosting energy, and enhancing quality of life. While the weight loss journey can feel overwhelming, breaking it down into manageable steps can make the process more achievable. Here’s a guide to help you get started, provided by expert GP, Dr Oliver Large. 

1. Set realistic goals

Start by setting achievable and specific goals. Instead of aiming to lose an unrealistic amount of weight quickly, focus on gradual, sustainable progress. A goal of losing one to two pounds per week is considered safe and effective for long-term success. Additionally, define non-scale goals, such as increasing energy levels or improving fitness.

 

Develop a balanced diet

A healthy, balanced diet is crucial for weight loss. Focus on consuming whole, nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains. Reduce your intake of processed foods, sugary drinks, and unhealthy fats. Controlling portion sizes and practicing mindful eating can help you stay on track. Keep a food journal or use apps to track your daily calorie intake and ensure you're in a slight calorie deficit to promote weight loss.

 

Incorporate regular physical activity

Exercise is a key component of weight loss. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous exercise each week, combined with strength training exercises. Activities such as walking, cycling, swimming, and weightlifting can help burn calories, build muscle, and boost metabolism.

 

Prioritise sleep and stress management

Sleep and stress play major roles in weight management. Aim for between seven to nine hours of sleep per night, as poor sleep can disrupt metabolism and increase cravings. Manage stress through relaxation techniques like meditation, yoga, or deep breathing, as chronic stress can lead to emotional eating and weight gain.

 

Stay consistent and patient

Weight loss takes time and consistency. Avoid extreme diets or quick fixes that promise rapid results. Instead, focus on making sustainable lifestyle changes. Track your progress, celebrate small victories, and stay patient with yourself.

 

By following these steps and making gradual adjustments to your lifestyle, you can achieve healthy, lasting weight loss and improve your overall well-being.