Understanding the Challenge of Weight Loss
One of the first thoughts many people have when losing weight is how difficult it is. The process seems daunting because many people forget that this is a lifestyle change. According to the American Psychological Association, “lifestyle change is a process that takes time and requires support. Once you’re ready to make a change, the difficult part is committing and following through.” In other words, losing 25 pounds isn’t something you do overnight, or even in a couple of weeks under regular circumstances. While it is possible to lose up to 25 pounds in a couple of weeks, the process is grueling. Gradual lifestyle changes can help you lose up to 25 pounds over time in a healthy way.
Losing up to 25 pounds is a slow and steady process
Healthy weight loss takes time. According to the Centers for Disease Control and Prevention (CDC), weight loss is more successful when you’re losing 1 to 2 pounds per week. The success rate is higher because you’ve given your mind and body a chance to adapt to the lifestyle change. It’s easy to forget that our bodies need time to adjust. You shouldn’t focus on “fad diets” or intense weight loss programs to lose up to 25 pounds. As a matter of fact, trying to lose close to 10 to 20 pounds a week is unhealthy. You’d have to devote more than seven hours per week to vigorous exercise under a physician’s care in order to do it in a somewhat healthy way.
Excess body fat puts you at risk for several health problems
Creating a weight loss plan and weight loss meal plan will help you avoid the health complications that come with excess body fat. According to Health Direct, excess weight can lead to high blood pressure, high cholesterol, and lead to a heart attack or stroke. It can also put you at risk of getting Type 2 Diabetes. It is estimated that just under half of all cases of diabetes are linked to obesity.
There are great benefits to losing weight
It is scary to think about the health risks that come with excess body fat, but that’s why you want to focus on the benefits, especially on those days when you feel like giving up. One myth about weight loss is that you won’t notice any changes for a while. That’s not true. The CDC says that even smaller changes will affect your health. “The good news is that no matter what your weight loss goal is, even a modest weight loss, such as 5 to 10 percent of your total body weight, is likely to produce health benefits, such as improvements in blood pressure, blood cholesterol, and blood sugars.” Slow and steady really is how you win the race.
How to lose up to 25 pounds in a healthy way
Now that we’ve broken down the risks of being overweight and the benefits of losing up to 25 pounds, let’s look at the ways in which you can put this knowledge into action.
1. Follow a Safe Diet Plan
It’s important to include healthy proteins, fats, and vegetables into your diet. Recommended proteins are lean meats, fish and seafood, and whole eggs with the yolk still intact. A couple examples of healthy fats are olive oil and coconut oil. As for vegetables, consider eating ones with low carb counts like broccoli, kale, tomatoes, and spinach. You should also talk to your doctor about safe weight loss diets to lose up to 25 pounds.
2. Lifting Weights 3 Times a Week
Start with a warm-up and lift some weights. If you’re new to the gym, ask a trainer for some advice. If lifting weights isn’t something you can do, doing cardio workouts like walking, jogging, running, cycling or swimming will suffice. Many people believe that you must run or jog in order to reap the benefits of weight loss. The reality is that it’s more important to elevate your heart rate during exercise, which can be done with walking. Consult your physician to find your recommended heart rate for the most efficient exercise.
3. Cut Back on Your Sugar and Starch Intake
This is arguably the least fun part of losing up to 25 pounds in a healthy way. Cutting back doesn’t mean that you cut out sweets and starchy foods from your diet cold turkey. It just means cutting back. These can be small changes, such as eating a smaller bag of chips and choosing to eat an apple over a candy bar. Eating healthier will help you reach your weight loss goal quicker than just exercise alone.
Above all, DO NOT beat yourself up over mistakes
A huge part of making lifestyle changes is keeping your mental health in check. It’s easy for you to be angry with yourself if you miss a gym day or give in to an impulse and eat a hamburger instead of choosing a salad. Getting down on yourself can put you at risk of anxiety or depression, which can destroy your motivation. Try and maintain a fine line between being disciplined and not being too hard on yourself. You’ll get there! Be the tortoise in the race between the tortoise and the hare, and you’ll reap the benefits of losing weight.
– Making Lifestyle Changes That Last
– How to Set a Realistic Weight Loss Goal
– How to Lose Weight Fast: 3 Simple Steps, Based on Science
– What is Healthy Weight Loss?
– Obesity Symptoms
Understanding the Challenge of Weight Loss
One of the first thoughts many people have when losing weight is how difficult it is. The process seems daunting because many people forget that this is a lifestyle change. According to the American Psychological Association, “lifestyle change is a process that takes time and requires support. Once you’re ready to make a change, the difficult part is committing and following through.” In other words, losing 25 pounds isn’t something you do overnight, or even in a couple of weeks under regular circumstances. While it is possible to lose up to 25 pounds in a couple of weeks, th