7 Tips to Kickstart Your Weight Loss Journey

Weight loss journeys are personal, and not everyone loses weight the same way. There’s a lot of information out there about how to lose weight, and changing habits can be tough, but the best place to start is listening to your own body’s hints about what to eat and how often. If you want to maximize your chances of reaching your weight loss goals, try these tips to kickstart your weight loss journey.

1. Determine Your “Why”

If you want to successfully lose weight, one of the first things you need to do is determine your weight loss “why.” Having a solid reason to lose weight will help you stay motivated when the going gets tough. Your motivation should come from within. If your reasons for losing weight are to gain someone’s validation or to conform to beauty standards, you may feel unfulfilled and find your goals unreachable. Having internal motivation such as wanting to feel more confident, improve your overall health, etc., will support your weight loss journey in the long run. If you determine your own goals, you will have a much better chance of reaching them and feeling fulfilled.

2. Add More Vegetables to Your Meals

A great way to kickstart your weight loss journey is filling your meals with more vegetables. Vegetables are low in calories and high in both water and fiber. When you make them the main portion of your meals, you’ll eat fewer calories and feel more full to satiate your appetite longer, all without giving up nutrition. Fiber is also necessary for maintaining a healthy gut, and gut health has been linked to weight management. Make sure you’re consuming enough probiotics along with your vegetables to optimize nutrient absorption and gut health so your body can lose weight and maintain it. You can start by having at least one or two cups of vegetables at each meal and eating probiotic-rich foods like yogurt and kimchi.

3. Watch What You Drink

Being mindful of what you drink can make a huge difference for weight loss. Try to avoid drinking empty calories by opting for low- and zero-sugar drinks instead. Replace high-calorie drinks like soda, alcohol, and sugary beverages with drinks like black coffee, unsweetened tea, and water. Water is the best choice, as it has no calories or sugar and can help stave off hunger. Staying hydrated by drinking plenty of water also helps your body perform essential functions, such as eliminating waste, aiding in digestion, regulating body temperature, rebuilding blood, and more.

4. Get Plenty of Sleep

A lack of sleep can result in weight gain and increase the risk of chronic conditions such as type 2 diabetes and heart disease. People who do not get enough sleep often experience increased hunger, food cravings, and food intake the following day compared to people who sleep longer. Some research suggests that poor sleeping patterns may contribute to increased snacking on high-fat and high-carb foods. To support successful weight loss, try getting enough quality sleep every night. For most adults, this is at least 7 hours of sleep per night.

5. Practice Mindful Eating

You don’t need to follow a carefully constructed diet plan to lose weight. Just eating mindfully can make a big difference in weight loss. Instead of gulping down food and drinks, try to savor each meal and enjoy the dining experience. Slow down, chew thoroughly, and focus on what you’re eating. When you eat or drink slowly, you can pay more attention to notice when your body signals that it is full. You will also likely experience fewer digestive issues. To help you focus on your meals and eat more mindfully, avoid eating in distracting environments such as in front of the TV or while scrolling on your phone.

6. Avoid Processed Foods

Processed foods are the enemies of weight loss. Consuming foods and drinks that contain lots of sugars, fats, and salt contributes to weight gain and can make it more difficult to lose weight. The artificial colors, flavors, smells, and textures of processed foods make them addictive, which means you’ll want to eat more even after your body signals that it is full. If you need a snack between meals, opt for a nutritious snack such as nuts or seeds, fruit, raw vegetables with hummus, yogurt, cottage cheese, or air-popped popcorn.

7. Be Mindful of Eating Windows

When you are trying to lose weight, it’s important to be mindful of when you are eating. If you eat too close to bedtime, your body doesn’t have time to digest your food before going to sleep and is more likely to store the energy as fat. Intermittent fasting takes this a step further and can be very beneficial for weight loss. You might try eating during an eight hour window each day and fasting the rest of the time. The window without food helps your body exhaust its sugar stores and start burning fat, helping you lose weight.

Weight Loss Help at Kizer Pharmacy

If you’re interested in learning more about how to reach your weight loss goals, Kizer Pharmacy is here to help! We offer proven solutions to patients so they can successfully lose weight and improve their health. Find out more about our weight management services and how we can help give you the best chance for success!