When I started to lose weight, my weight was 233 pounds, and my height was 5 feet 10 inches. I was very nervous about what to do first to get started on my weight loss journey. But following some creative steps on my own helped me reduce my extra weight fully. Following those steps, I have turned my weight around. Here I am sharing with you the steps that I really took for my weight loss.
1. Mindset to Weight Loss:
In my opinion, the most common and important way to get started with weight loss is to set it in our minds deeply and commit that we really have to lose that extra weight. Then I started to find the reasons why I really had to lose weight, such as:
- I have a blood sugar problem and need to control it.
- I always see myself in the mirror and ask why I look so fat.
- I get tired quickly when doing any physical work.
- I can’t wear cute clothes that I like the most because of my overweight.
- I feel less confident at work in the office.
- I get quickly depressed because of my overweight.
There are tons of problems created by being overweight. So try to pick the real reasons why you need to lose weight. Choose the most important reasons—those that will help you eat less, motivate you to engage in physical activity, and make you conscious about losing weight. That is the mindset you need to develop. I did the same thing in my way.
2. Take Small Steps Toward Weight Loss:
After you set your mind, don’t rush, avoid all kinds of food, stop eating, or go to the gym all the time. This is not going to help you. Doing a little every day is the best way to get rid of this problem. When I started my weight loss journey, my first small step was:
“Drink Water Before Any Meal”
That was my first and small step toward weight loss. From the beginning until now, I always do that. So you have to pick small and effective steps that you can do and maintain every day. I think that is the most important.
“Eat Slow and Mindfully”
My second step was to eat slowly and mindfully. This tip helps stop overeating because when you eat slowly, your brain catches the feeling of fullness. Typically, it takes about 20 minutes for your brain to signal that you are full. So we need to take at least 20 minutes for every meal. There are many simple steps you can take for your weight loss journey. Please pick ones that you can do easily and maintain consistently.
3. Delete Some Habits:
There are some habits you need to work hard to change because only by changing these habits can you reduce your weight permanently. Here are some habits I deleted from my lifestyle to reduce my weight:
- Skipping Meals: I don’t skip meals because skipping meals is not going to help you lose weight. Surprisingly, it can lead to more weight gain.
- Late-Night Eating: Late-night eating increases calorie intake, so I avoid it.
- Avoiding Sugar: I always avoid sugar in my meals because it is a major enemy of weight gain.
- Eating in Front of Screens: Watching TV or scrolling on your phone while eating shifts your attention away from how much you’re eating, leading to overeating.
- Not Drinking Enough Water: Thirst can lead your body to feel hungry, making you eat unnecessarily.
- Alcohol: Alcohol is high in calories, and drinking it regularly can increase body weight.
- Inadequate Sleep: Insufficient sleep disrupts hormones like leptin, which helps control hunger, leading to overeating.
- Eating Processed and Junk Foods: These contain unhealthy fats and sugars, which are effective in causing weight gain.
4. Gain Some Habits:
By adopting some habits in our regular lifestyle, it becomes easier to lose extra weight. Here are some habits I gained to lose weight effectively:
- Don’t Skip Meals: I never skip meals, and if I want something heavy, I consume it at breakfast. This is the best time to eat extra.
- Eat Early at Night: I finish my dinner between 7 and 8 PM. After finishing my meal, I do some light physical activity to help with digestion.
- Tea Habits: I drink green or black tea after meals, especially lunch and dinner. This helps boost metabolism, improve fat burning, and aid digestion.
- Sleep Well: I aim for at least 7 to 8 hours of sleep daily. Better sleep helps keep hunger hormones stable, preventing overeating.
- Exercise Regularly: Initially, I ignored this, but I later realized it was crucial for my weight loss. I started with daily walks for 20 minutes, progressed to jogging after 15 days, and eventually joined a gym. Regular movement, even without a gym, is key.
- Track Your Food: Understanding the nutritional content of food, like fiber, protein, vitamins, and calories, is essential for a healthy diet.
- Prepare Your Own Meals: I prepare my own meals whenever possible to avoid relying on unhealthy foods.
Conclusion:
I have shared my personal experience from when I started my weight loss journey. You can follow some of the steps I tried, but if you find that certain steps are difficult to follow, that’s okay. Choose the ones that suit you best. Always remember that the main goal is to get fit.
