Losing weight is often on the top of many people’s New Year’s resolutions list. However, the struggle lies not only in losing weight but also in keeping it off. Crash diets and quick fixes may offer temporary results, but they are rarely sustainable in the long run. If you are looking to shed some pounds and maintain a healthy weight for good, here’s a guide on how to lose weight and keep it off in just 90 days.
1. Set realistic goals: Before embarking on any weight loss journey, it’s crucial to set realistic goals. While it’s great to aim for a significant weight loss, it’s equally important to recognize that gradual and sustainable progress is more effective. Aim for a weight loss of 1-2 pounds per week, as this is considered a healthy and achievable target.
2. Create a calorie deficit: weight loss ultimately boils down to burning more calories than you consume. To achieve this, you need to create a calorie deficit. Start by calculating your Total Daily Energy Expenditure (TDEE), which is the number of calories you burn in a day. Subtracting 500-1000 calories from your TDEE will result in a healthy and gradual weight loss.
3. Adopt a balanced diet: Your diet plays a pivotal role in weight loss. Focus on consuming whole, nutrient-dense foods while limiting processed and high-calorie options. Include plenty of fruits, vegetables, lean proteins, whole grains, and healthy fats in your meals. Be mindful of portion sizes and try to eat at regular intervals, avoiding mindless snacking.
4. Incorporate exercise into your routine: Exercise is vital for weight loss, as it helps burn calories and increases metabolism. Aim for at least 150 minutes of moderate-intensity aerobic activity per week, combined with strength training exercises twice a week. Find activities you enjoy, such as brisk walking, swimming, cycling, or dancing, to make the process more enjoyable and sustainable.
5. Practice mindful eating: Cultivating mindful eating habits can help you maintain weight loss in the long term. Slow down while eating, savor each bite, and pay attention to your body’s hunger and fullness cues. Avoid distractions such as television or phones during meals, as they can lead to overeating and mindless snacking.
6. Stay hydrated: Drinking an adequate amount of water is crucial for weight loss and overall well-being. Water not only helps with digestion and nutrient absorption but also aids in controlling hunger and reducing calorie intake. Aim to drink at least 8 glasses of water daily, and more if you engage in intense physical activity.
7. Get adequate sleep: Studies have shown that insufficient sleep can negatively affect weight loss efforts. Lack of sleep can disrupt metabolism, increase cravings for unhealthy foods, and reduce energy levels. Aim for 7-9 hours of quality sleep each night to support your weight loss goals.
8. Find a support system: Surrounding yourself with a supportive network can significantly contribute to your weight loss success. Seek accountability from friends, family, or online communities with similar goals. Sharing your triumphs and challenges can keep you motivated and provide valuable insights.
9. Track your progress: Keep track of your food intake, exercise routines, and weight loss progress. This not only helps you stay on track but also allows you to identify patterns and adjust your approach if needed. Several mobile apps or traditional pen-and-paper methods can be used for tracking your journey.
10. Practice self-compassion: Lastly, remember that weight loss is a journey with ups and downs. Be kind to yourself and practice self-compassion. Celebrate your achievements, no matter how small, and don’t be too hard on yourself in moments of setbacks. Developing a positive mindset and believing in your ability to succeed will contribute to sustainable weight loss.
In just 90 days, you can kickstart your weight loss journey and build healthy habits that will last a lifetime. Remember to consult with a healthcare professional before making any changes to your diet or exercise routine. With determination, consistency, and a focus on sustainable choices, you can achieve your weight loss goals and maintain a healthy weight for years to come.