Obesity has become a major problem in America. In fact, according to the Centers for Disease Control and Prevention, more than one-third of American adults are obese. That means they have a body mass index (BMI) of 30 or higher.
Obesity can lead to various health problems, including heart disease, stroke, type 2 diabetes, and cancer. The good news is that you don’t have to be part of this statistic. There are things you can do to get back on track and start losing weight. Here are six tips for getting started:
1. Associate Yourself With Like-Minded People
It’s no secret that the people around us influence us. We tend to mimic the behaviors of the people we spend the most time with, whether we realize it or not. This is especially true when it comes to our attitudes and beliefs. If you want to become more like-minded, it’s important to associate yourself with people who share your values and beliefs.
One way to find like-minded people is by attending events and meetups related to your interests. There are also online forums and communities where like-minded people gather to discuss their interests. In fact, the online hub at Plus Size Zeal guides plus-size people on how to live a happy life through positive body image, weight loss, and health. Another option is to join an online weight loss program or support group.
2. Commit to Making Healthier Choices
Making healthy choices can be tough, especially when everyone around you is eating junk food and not gaining weight. It can be tempting to give up and join the crowd, but that will not help you achieve your goals. You need to be strong and committed to making healthy choices, even when it’s hard.
Making healthy choices is done by creating a plan. Decide what foods you will and won’t eat, and list healthy recipes you enjoy. When you have a plan, it’s easier to stay on track. You also need to ensure that your environment supports your healthy goal. Ensure your home and workplace have plenty of healthy food options and avoid keeping junk food in your home.
3. Get Moving and Stay Active
The key to losing weight is burning more calories than you consume. One way to do this is by getting regular exercise, which can help you burn extra calories daily. In addition to helping with weight loss, regular exercise can also help improve your overall health and mood.
Consistency is key when it comes to exercise, so try to work it out a few times each week. You might start slowly at first by simply taking walks or going to a gym class a few times per week. As you build up strength and endurance, you can increase the intensity and length of your workouts.
4. Eat More Whole Foods
Whole foods are unprocessed foods that have not been refined or altered. They are high in nutrients and fiber, which is important for weight loss and overall health. Whole foods also tend to be low in calories, making it easier to stick to your daily calorie goal.
Some examples of whole foods include fruits, vegetables, lean protein sources like chicken or fish, nuts and seeds, and whole grains like quinoa or brown rice. When grocery shopping or at the dinner table, try to eat more whole foods and limit your intake of processed foods like prepackaged meals, junk food, and fast food.
5. Make Small Changes
Making too many big changes at once can feel overwhelming and even impossible, so try making small changes instead. For example, if you want to cut back on sugar but don’t think you can go cold turkey, start by replacing sodas with water and adding a little lemon to your glass. Eventually, you can make more drastic changes, like cutting out sugar altogether or switching to an artificial sweetener.
The key is to be patient. Don’t expect too much from yourself at once; give yourself time to adjust. Remember that little changes can amount to big progress in the long run. So, even if you struggle with one change, keep trying and continue moving forward. Eventually, these small changes will add up and lead to big results.
6. Find Support and Stay Motivated
Whatever your reason for losing weight, make sure you have a strong support system in place. Surround yourself with people who will encourage and support you as you work toward your goals. This might be in the form of a dieting partner or an online community. It could also be from family, friends, or even a professional therapist.
Whatever your situation, it’s important to find support and stay motivated. This will help you stay on track even when things get tough, and you feel like giving up. Remember that it is possible to achieve your weight loss goals, regardless of how long it takes, with hard work and perseverance.
These six tips can help you get back on track when losing weight. If you’re struggling with obesity and feel like you’ve hit a wall, try implementing some of these tips into your routine. You may not see results overnight, but if you stay dedicated and motivated, you will eventually see progress.