How to Start Weight Loss:

Weight loss- Planning and Tactics:

Today, we are going to tell you some top secrets about weight loss planning and tactics. Who doesn’t want to lead a smart and healthy life? I think everyone including you. 

So, we have compiled a comprehensive guide on how to lose weight scientifically and lead a balanced and decent life.

If you want to know more, let’s go through the article. Don’t miss any points to get the details.

Here we go-

1. Planning From The Beginning For Weight Loss

Never start with a big lap to reach the top of the mountain. Instead, start with a single step and keep running. You must be patient if you need to shed a massive amount of weight. There must be some challenges when cutting calories and fighting hunger.

You can keep a dietician for your regular routine monitoring or you can follow that person on different social media sites who are reducing their weight. Once you become successful, you must be the star to follow.

Experts say, as a goal of weight loss, losing 1–2 pounds (0.45–0.9 kg) per week is a healthy and safe rate (Ref. www.healthline.com). But remember that slowly losing is always better for health.

In this section, we will focus on how to lose weight by dieting and taking some effective steps to keep fit for life. Let’s get started on the session.

2. Start With The First Meal

It is more likely to lose weight if you eat more in the morning and less at night. According to research, eating high protein and fibrous foods in the morning helps you feel less hungry throughout the day.

To get 350–400 calories with at least 25 grams of protein (Ref. Domenica Rubino) should be kept on the breakfast diet chart. So, weight loss should start with your first meal.

3. Follow Up with a Photo Album and Weight Chart:

Keep a photo of your food menu and maintain your progressive weight chart. It will prevent you from consuming rich food again and your weight chart will make you remember to lose weight. You should not go on a crash diet for weight loss at the very beginning, which means a very low-calorie diet of fewer than 800 calories per day.

The experts often suggest losing weight at a slow but steady pace. Most studies show that people who lose weight at a slow but steady pace are more likely to keep it off long-term (Ref. www.healthline.com)

4. Using Smart Application:

Technology helps people keep all records and necessary measures, even in the case of weight loss. Planning is half done, so make sure you are not forgetting some tips and tricks about your daily meal and exercise.

Experts say that they couldn’t continue the process without using apps and following that. Weight loss apps may include food chart apps, calories burning recording apps, body-to-muscle ratio measuring apps, activity recording apps, etc.

5. Changing Food Habits

Ordinary food may fill the boundary of the stomach wall, but without rich food, no controlled diet is applicable. Some qualified professionals suggest keeping only one ordinary food per day and replacing others with unique shakes, soups, or proteins.

Drinks high carbohydrates and sugar, candy and noodles, or pasties can fuel your blood too quickly but make you hungry again. Fibrous vegetables, healthy fats, and protein take longer to digest, satisfy your hunger, and provide a slow, steady stream of energy. (Ref. Kathleen M. Zelman). For weight loss, you should follow prescribed diet menus to keep out the consumption of ordinary foods.

Some food lists for rich your diet:

• Oatmeal: It’s a complex carbohydrate. So, it’s full of fiber and nutrients;
• Eggs: A single egg has about 70 calories and 6 grams of protein. which provides the fuel that gets released to the body slowly.
• Chicken-A piece of chicken with some vegetable “salat” makes a perfect lunch that will fuel you steadily until dinner;
• Beef liver: one of the best sources of energy. It also has a huge portion of protein to keep you fueled for a long time.
• Oysters are not only a good source of low-fat protein, but they’re loaded with zinc. That helps your body to fight against germs and protects you from getting tired.
• Beans: They’re a great source of protein, especially if you’re in the mood for weight loss. Beans also have plenty of fiber for slow digestion.
• Walnuts contain omega-3 fatty acids once more. Walnuts have a lot of energy to keep you going all day.
• Coffee boosts your energy and keeps you more energetic. I just suggested not to overdo it.
• Tea: A simple cup of tea is the best source of energy with low calories, which can boost you in the middle of the day.
• People who drink more water usually take in fewer fats, sugars, salt, cholesterol, and total calories. That leaves more room for healthy nutrients that keep you energized for a longer time. (Ref. www.healthline.com)

6. Be Cautious About Your Storage Of Food:

Keep the food in the refrigerator and on specific shelves for easy finding and consumption. According to a study, our brain perceives a cold dish to be lower in calories than a warm dish.

The majority of people who choose a cold dish tend to consume more calories (+31%), fat (+37%), and carbohydrates (+22%) (Ref. news 18.com). So, those who are determined to lose weight must keep away from cold dishes.

7. Changing Bad Habits

Avoid alcohol and alcoholic drinks as well as soft drinks that contain a lot of sugar and carbohydrates. Weight loss and liquor intake can’t be done parallelly. Be determined to leave all kinds of bad habits and lead a decent life, avoiding all kinds of depression.

Smoking is also avoidable, as suggested by the dietician. It is found in a study that a standard glass of wine can contain as many calories as a piece of chocolate, and a pint of lager has about the same number of calories as a packet of crisps (Ref. nhs.uk). 

Also, follow the childhood poem “Early to bed and early to rise keeps a man healthy, wealthy, and wise.” So, don’t keep yourself awake till midnight. Go to bed early to start your day with sunshine.

8. Increase Daily Activity and Walking Habit

Suppose your office is half a kilometer away from your home. What should you do? You should not use any vehicle or private car, not even a bicycle, in the morning and evening when going to the office and coming back.

Moderate-intensity aerobic activity should be 150 minutes, but 75 minutes of vigorous aerobic activity is more than enough for weight loss (Ref. CDC). You need a lot of physical activity unless you reduce your diet and consume fewer calories.

Moderate intensity activity may include;

• Walking briskly – 15 minutes/mile.
• Light yard work– raking/bagging leaves or using a lawn mower.
• Light snow shoveling.
• Actively playing with children in the yard.
• Biking at a casual pace.

Vigorous intensity activity may include;

• Jogging or running.
• Swimming laps.
• Rollerblading/inline skating at a brisk pace.
• Cross-country skiing.
• Most competitive sports like football, basketball, soccer, etc.
• Jumping rope. 
• Embrace the Pool. (Ref. CDC)

9. Changing Sleeping Habits:

A recent study found that it is not just how long you are asleep that affects your weight loss process, but how early you wake up in the morning also inhibits weight loss.

People who were exposed to bright light in the morning had lower body mass indexes (BMI) than those who were exposed to most of their light later in the day. Even 20 to 30 minutes of outdoor light before midday could affect BMI (Ref. Dr. Phyllis C Zee).

A study found that those who slept five hours or less a night were 15% more likely to become obese over the course of the study than women who slept seven hours a night (Ref. Frank B. Hu)

To get an effective weight loss process, there is no alternative to early exposure to the daylight and also practicing early sleep to get more than 6 hours but not miss the morning sunshine.

10. Intake Medicine For Shedding Extra Fat:

It’s our common tendency to find shortcuts for getting rid of any complexity, like weight loss, but things are not always benevolent enough to persuade us to keep fit as it is without harming the inner part.

There might be side effects that may cause injury to different organs like the kidneys, liver, spleen, etc (Ref. Kris Gunnars). But when searching for kinds of supplements, one can carry on, not having any dietician suggestions.

A recent study found that our bodies change to resist losing any additional weight after we’ve lost 5% to 10% of our body weight.

Weight loss and weight regain sometimes vary according to gender, sex, age, and even the surroundings one occupies. Women have a greater fat-to-muscle ratio than men, about 5 to 10 % lower.

But men burn more fat at rest than women. That’s why men can get more effective weight loss success than women. Another indicator for overweight or weight loss is age, with the elderly having 70% more chances than the young.

Final Thought and next steps:

In the meantime, we have pointed out the basic rules and regulations of weight loss. Actually, weight loss depends on many factors. However, follow our Weigh Lose tips to keep fit for years and lead a disease-free life.

If you have any queries about weight loss, let us know. Feel free to leave us a comment in the box below. We’ll reach out to you ASAP with a suitable answer. Thanks for staying tuned to us.

Keywords: Weight loss, Planning, Tactics, Meal, Apps, Food habit, Bad Habit

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Grateful:

• To those sites from where I collected Information.
• To Pixel .com for helping me with free pictures