With the start of a new year, most of us have health goals, and losing weight is usually one of them.
That is why we wanted to give you this short, effective guide with the most important, easiest points that actually make your weight loss journey easier this year.
First: Changes to Your Diet
It matters that you eat less than your daily calorie needs for weight loss to actually happen. If you are not someone who likes to calculate your daily needs, the points below on how to shape your diet will help you cut back automatically and easily.
- Your diet should be rich in whole, natural foods such as eggs, lean protein, low-fat cheese and dairy, vegetables and fruit, whole grains (oats, legumes, white and brown rice, barley), nuts and seeds, and extra virgin olive oil
- Make sure breakfast is high in healthy fats and protein and moderate in carbs (for example an egg and cheese sandwich, avocado and egg toast, a turkey and cheese sandwich, or oats with milk and nuts)
- For lunch and dinner, aim for a good amount of protein, a good amount of vegetables, moderate to good carbs, and a small amount of fat (ideally dinner has fewer carbs than lunch)
- Have one healthy snack a day (fruit, nuts, seeds, yogurt) and one indulgent snack, as long as its calories do not exceed 200-250 calories a day
- Cut back on drinking your calories, and try to make most of your drinks calorie-free (water, black coffee, Arabic coffee, plain tea)
- This point matters a lot: try to make your diet filling. If you apply the points above, your diet will naturally be filling (the more filling and varied your diet, the easier weight loss becomes)
- Choose healthy fats in your meals while watching the portion, such as avocado, extra virgin olive oil, nuts, seeds, and natural or organic butter
Second: Lifestyle Changes
- Do the sports you enjoy and vary them 2-4 times a week (dancing, running, football, badminton, walking)
- Sleep enough hours every night. Sleep matters a lot and supports weight loss and makes it easier (enough sleep balances your hormones and makes it easier to control hunger and fullness)
- Drink enough water every day (the amount varies from person to person)
- Try to manage stress well. There are many practices that help you manage stress, such as exercise, breathing exercises, and hobbies like reading, knitting, or drawing
- Focus on yourself only and enjoy the journey
Third: Things That Help Your Weight Loss Journey
The points above are the foundation of a weight loss journey. If you apply them, you will see great results, God willing. Here are a few more things that can help and speed up weight loss:
- Drink 1 cup of green tea a day
- Add spices to your meals, such as black pepper, ginger, turmeric, cumin, and cayenne pepper
- Drink a cup of warm water in the morning on an empty stomach
Fourth: Final Tips
- Remember that consistency matters more than perfection, so build a flexible mindset and stay away from all-or-nothing thinking
- Do not forget to take a diet break every 3 months to recharge your metabolism and renew your motivation to stick with it
- Change up your exercise and the types of food and meals in your diet from time to time, to avoid boredom, boost results, and break plateaus