Follow a balanced diet that comprises of all nutrients to ensure that you are not under-nourishing yourself thinking that it will help you for weight loss. Focus on the composition of your meals rather than only the quantity; if your plate is lacking in proteins, there is a high chance that you are losing muscle in the name of fat and what is showing on the scale is actually muscle loss. Losing muscles will decrease your Basal Metabolic Rate (BMR) making your weight loss journey more difficult. Do not opt for crash diets that claim to decrease your weight rapidly, because once you are off the crash diet and back to normal routine, the weight lost is gained back.
Evaluate your situation such as your environment, professional life, eating behaviors, lifestyle, food triggers; identify the factors you need to work on and execute a plan to achieve your final goal. It is also very important to understand and accept that occasional setbacks of not being able to achieve a task for some days can happen and it a part of the weight loss journey; find encouragement to not give up. Always monitor your progress and be open to changes if required. The plan of actions can always change throughout the journey because you understand the exact feasibility till you board on them. This way you can determine what works for you and what does not. You can also seek for a professional to help you with this journey.
For weight maintenance, the Centers for Disease Control and Prevention (CDC) recommends about 150 minutes of moderately intense aerobic activity each week. This can be 30 minutes of walking, biking, swimming, playing or any other recreational sport.
Physical activity helps your burn calories and build muscles which again is crucial in your weight loss journey.
It is also important to remember that physical activity plays a role in your mental health by releasing “happy hormones” such as endorphins and dopamine. This will constantly help you keep motivated throughout your weight loss journey.
Choose a physical activity that you enjoy doing and which aligns with your performance ability. This will again ensure you are consistent with it.
You can also try exploring different activities to keep you motivated and look forward to something new.