How to Lose Weight - A Comprehensive Guide
Discover your weight loss motivation, set realistic goals, learn safe and natural weight loss methods, and maintain your results for lasting success.
FBY StaffUpdated 13 September 2023
why you want to lose weight
Understanding Your Weight Loss Motivation
Look, we’re not in the business of making people feel ‘good.’ Well, actually we are … but not how some would like us to be. So, in this article, we’re going to give it to you straight. Honestly. And some of it may hurt. So, let’s get right to the pain!
Truly being successful on the journey of losing weight requires a significant undertaking that demands unwavering dedication, relentless effort, and steadfast commitment. And although the path ahead might seem arduous, it's crucial to recognize that attaining your weight loss objectives is entirely attainable. Within the confines of this comprehensive guide, we’ll equip you with a wealth of information that will empower you to shed those extra pounds and maintain your newfound healthier lifestyle, no matter which of the following categories you fall into. We recommend you read through the article in it’s entirety … buuuuut, if you’re short on time, scroll down and find the specific sections that apply to you and you’ll be off to the races.
Losing weight is a big decision, and it's important to have a clear understanding of why you want to do it. Your reasons for wanting to lose weight will help you stay motivated and on track throughout your journey. Some common reasons for wanting to lose weight include:
To improve your health: Losing weight will help reduce your risk of chronic diseases such as heart disease, stroke, type 2 diabetes, and some types of cancer.
To feel better: Losing weight will improve your energy levels, mood, and self-confidence.
To fit into your clothes better: Losing weight will help you feel more comfortable in your own skin.
To improve your appearance: Losing weight will make you look and feel more attractive.
To achieve a personal goal: Maybe you want to run a 10k or fit into a certain dress for a special occasion. Whatever your reason, it's important to have a clear and motivating goal in mind.
Truly being successful on the journey of losing weight requires a significant undertaking that demands unwavering dedication, relentless effort, and steadfast commitment. And although the path ahead might seem arduous, it's crucial to recognize that attaining your weight loss objectives is entirely attainable. Within the confines of this comprehensive guide, we’ll equip you with a wealth of information that will empower you to shed those extra pounds and maintain your newfound healthier lifestyle, no matter which of the following categories you fall into. We recommend you read through the article in it’s entirety … buuuuut, if you’re short on time, scroll down and find the specific sections that apply to you and you’ll be off to the races.
Losing weight is a big decision, and it's important to have a clear understanding of why you want to do it. Your reasons for wanting to lose weight will help you stay motivated and on track throughout your journey. Some common reasons for wanting to lose weight include:
To improve your health: Losing weight will help reduce your risk of chronic diseases such as heart disease, stroke, type 2 diabetes, and some types of cancer.
To feel better: Losing weight will improve your energy levels, mood, and self-confidence.
To fit into your clothes better: Losing weight will help you feel more comfortable in your own skin.
To improve your appearance: Losing weight will make you look and feel more attractive.
To achieve a personal goal: Maybe you want to run a 10k or fit into a certain dress for a special occasion. Whatever your reason, it's important to have a clear and motivating goal in mind.
Setting Realistic Weight Loss Goals
Crafting Attainable Objectives
Once you know why you want to lose weight, it's time to set some goals. But, it's important to set realistic goals that you can actually achieve. Aim to lose just 1-2 pounds per week, as this is a sustainable rate of weight loss that is less likely to lead to a yo-yo affect in your weight.
So, as you’re beginning this process of figuring out your overall goals, start with a small goal, such as losing 10 pounds. Then, figure out at what rate you want to lose this. With what we’ve said thus far, let’s assume you want to start with a 10-pound weight loss. If you lose 1 pound per week, it will take you 10 short weeks to lose (and keep off) all 10 pounds! So, by breaking down your goal into smaller, more manageable steps, you can be more confident that your goal is something you will remain motivated to achieve. Now, promise yourself you be patient and not give up. We’re waiting … say it! “I promise to be patient with myself and not give up!” Good. Now we’re moving forward.
How to Lose Weight Fast
The Avenues to Swift Weight Loss
Losing weight fast is simply not the best option. Period. It is more often than not to maintain weight loss that is achieved too quickly. However, if you are overweight or obese, and your doctor agrees, you may be able to lose weight more quickly under their supervision. Although we don’t advise this … at all, if you have a serious weight issue, oftentimes, through a high-quality change in your diet and a consistent exercise program, fast weight loss does occur. But to be completely open, it’s later in the weight loss game that discipline comes in, when the body begins to plateau … but that’s an issue to be addressed in later articles. (Let us know if you’d like us to get that article done!)
While expedited weight loss might not always be the optimal approach, certain strategies can speed up the overall process. Among them is the prudent reduction of calorie intake and elevating your physical activity, which both contribute to accelerated weight loss. It's imperative to bear in mind, however, that excessively rapid weight loss could potentially compromise your well-being. And that’s not cool!
With all that said, here are some ways to lose weight fast:
Reduce your calorie intake by 500-1000 calories per day.
Increase your physical activity by at least 30 minutes of moderate-intensity exercise 3-5 day per week.
Eat a healthy diet that is low in calories and high in nutrients. Avoid processed foods, sugary drinks, and unhealthy fats. (This is almost always underrated and yet super important) It's important to reiterate to those of us that are impatient, and may think, “there’s nothing to this weight loss thing,” or who have a wedding in two weeks and want to lose 40 pounds by then, that losing weight too quickly can be seriously harmful. If you lose more than 2 pounds per week, you are at risk of developing health problems such as gallstones, nutritional deficiencies, and electrolyte imbalances. So, if you’re going to do this, tell your doctor and see what they've got to say. They’ll probably send you right back here! Then, give real serious consideration as to how important this is to you and if you’re willing to lose a bunch of weight, without developing the physical and mental strength to do so, and how you’re going to feel when you start to gain it right back. We told you, we’re not in the business of making people feel ‘good.’
With all that said, here are some ways to lose weight fast:
Reduce your calorie intake by 500-1000 calories per day.
Increase your physical activity by at least 30 minutes of moderate-intensity exercise 3-5 day per week.
Eat a healthy diet that is low in calories and high in nutrients. Avoid processed foods, sugary drinks, and unhealthy fats. (This is almost always underrated and yet super important) It's important to reiterate to those of us that are impatient, and may think, “there’s nothing to this weight loss thing,” or who have a wedding in two weeks and want to lose 40 pounds by then, that losing weight too quickly can be seriously harmful. If you lose more than 2 pounds per week, you are at risk of developing health problems such as gallstones, nutritional deficiencies, and electrolyte imbalances. So, if you’re going to do this, tell your doctor and see what they've got to say. They’ll probably send you right back here! Then, give real serious consideration as to how important this is to you and if you’re willing to lose a bunch of weight, without developing the physical and mental strength to do so, and how you’re going to feel when you start to gain it right back. We told you, we’re not in the business of making people feel ‘good.’
How to Lose Weight Naturally
Unveiling the Path to Natural Weight Loss
Again, let us reiterate the importance of formulating realistic goals. Progressing at a pace of one to two pounds weekly is not only attainable but also sustainable. Commence by delineating modest milestones, such as shedding 10 pounds. These incremental accomplishments amplify your self-assurance, thereby fueling the momentum to forge ahead.
Achieving weight loss dependent upon the reliance on supplements or pharmaceuticals is emblematic of an unnatural approach! Whereas embracing whole foods like fruits and vegetables, which fortify the weight loss journey, coupled with adequate hydration, another cornerstone of natural weight loss, amplifies efficacy (It makes it easier!). Augment these steps with regular exercise and you’ve unlocked the potential of natural weight loss!
So, losing weight “naturally” literally means losing weight without the use of pills, shots or supplements. There are many ways to lose weight naturally, including:
Improving your diet so that it is lower in calories and higher in nutrients, exercising regularly, getting your butt to sleep at a reasonable time and not eating before bed so that your body can get quality deep sleep, managing stress, and drinking (in most people’s case, a lot) more water. Here are some more specific tips for losing weight naturally: • Focus on eating whole, unprocessed foods. One of our people here calls them “One ingredient foods!”
• Avoid processed foods, sugary drinks, and unhealthy fats.
• Make sure you are getting enough protein.
Achieving weight loss dependent upon the reliance on supplements or pharmaceuticals is emblematic of an unnatural approach! Whereas embracing whole foods like fruits and vegetables, which fortify the weight loss journey, coupled with adequate hydration, another cornerstone of natural weight loss, amplifies efficacy (It makes it easier!). Augment these steps with regular exercise and you’ve unlocked the potential of natural weight loss!
So, losing weight “naturally” literally means losing weight without the use of pills, shots or supplements. There are many ways to lose weight naturally, including:
Improving your diet so that it is lower in calories and higher in nutrients, exercising regularly, getting your butt to sleep at a reasonable time and not eating before bed so that your body can get quality deep sleep, managing stress, and drinking (in most people’s case, a lot) more water. Here are some more specific tips for losing weight naturally: • Focus on eating whole, unprocessed foods. One of our people here calls them “One ingredient foods!”
• Avoid processed foods, sugary drinks, and unhealthy fats.
• Make sure you are getting enough protein.
How to Lose Weight Safely
Prioritizing Safe Weight Loss
Central to weight loss endeavors is the paramount consideration of your well-being. Attaining this entails embracing a well-rounded diet that encompasses essential nutrients. Adequate sleep forms an integral component as well. Moreover, integrating exercise into this endeavor enhances its safety quotient, catalyzing the journey while safeguarding your health.
Losing weight safely means losing weight without harming your body. Achieving this balance of losing weight and not only not harming your body in the process but improving your overall health in the process is a relatively formulaic process. But the hard part is actually where almost everyone loses the battle … the last to step in the process.
So what are the ‘magic steps’ to safe and long-term weight loss?
Start off by setting realistic weight loss goals. Do your homework, write, write, write and then, write some more! The more you write before and during your weight loss journey, the better you’ll understand both problems that come up and how to adjust your process as you move along the weight loss path. Next, slowly make changes to changes to your diet and exercise habits. The reason we say slowly is because radical changes result in frustration, focus or injury. And every one of those are just a setback that you can do without!
And here are the last two. They go together and make up the most difficult part of this entire process. Be patient and don't give up. Everyone thinks they can do this without a problem! Sure. Sure you can … until you don’t lose weight for one week, go on vacation and eat like a hungry lion for three days, have three birthday parties at work or get into an argument with your significant other. This isn’t the ‘lose weight fast’ section, it’s the lose weight safely (and permanently) section. That means that you have to hang in there by forgiving yourself EVERY time you backtrack, cheat or enjoy your favorite desert. If you can do this on a consistent basis, you can and will reach your goals, be healthier and be very, very proud of both what you’ve accomplished and how darned good you look!
Losing weight safely means losing weight without harming your body. Achieving this balance of losing weight and not only not harming your body in the process but improving your overall health in the process is a relatively formulaic process. But the hard part is actually where almost everyone loses the battle … the last to step in the process.
So what are the ‘magic steps’ to safe and long-term weight loss?
Start off by setting realistic weight loss goals. Do your homework, write, write, write and then, write some more! The more you write before and during your weight loss journey, the better you’ll understand both problems that come up and how to adjust your process as you move along the weight loss path. Next, slowly make changes to changes to your diet and exercise habits. The reason we say slowly is because radical changes result in frustration, focus or injury. And every one of those are just a setback that you can do without!
And here are the last two. They go together and make up the most difficult part of this entire process. Be patient and don't give up. Everyone thinks they can do this without a problem! Sure. Sure you can … until you don’t lose weight for one week, go on vacation and eat like a hungry lion for three days, have three birthday parties at work or get into an argument with your significant other. This isn’t the ‘lose weight fast’ section, it’s the lose weight safely (and permanently) section. That means that you have to hang in there by forgiving yourself EVERY time you backtrack, cheat or enjoy your favorite desert. If you can do this on a consistent basis, you can and will reach your goals, be healthier and be very, very proud of both what you’ve accomplished and how darned good you look!
How to Lose Weight Without Exercise
The Exercise-Free Route to Weight Loss
Okay, we’re going to tell you that we don’t support this option! Nope, never have. If you’ve been around this site, you’ll know that we are a company full of athletes at all levels. As, such, we think that this route should, in most cases, only be undertaken by those who either suffer from serious injury or debilitating injury or physical limitation. But know, this is YOUR journey, and we support you. With that in mind, here’s how you can lose weight without working out.
Although exercise remains pivotal in long-term weight loss pursuits, it is not the exclusive avenue. A reduction in calorie intake offers an alternative option. Likewise, accentuating protein and fat loss consumption while reducing or cycling carbohydrates can pivot the weight loss process. However, it is imperative to acknowledge that exercise extends beyond weight loss, encompassing multifaceted benefits, including increased oxygenation, focus, increase in muscle mass (which causes a reduction in overall physical ‘size’), and higher caloric demands. Nevertheless, you can lose weight without exercise by:
• Reducing your overall caloric intake.
• Eating a healthy diet that is low in calories and high in nutrients.
• Drinking plenty of water.
It is important to note that losing weight without exercise simply is more difficult than losing weight with exercise. However, it is still possible to lose weight without exercise, and it may be a better option for people who are unable to exercise due to health reasons. But, can we get you to at least do some consistent walking? Your heart and lungs will thank you!
Although exercise remains pivotal in long-term weight loss pursuits, it is not the exclusive avenue. A reduction in calorie intake offers an alternative option. Likewise, accentuating protein and fat loss consumption while reducing or cycling carbohydrates can pivot the weight loss process. However, it is imperative to acknowledge that exercise extends beyond weight loss, encompassing multifaceted benefits, including increased oxygenation, focus, increase in muscle mass (which causes a reduction in overall physical ‘size’), and higher caloric demands. Nevertheless, you can lose weight without exercise by:
• Reducing your overall caloric intake.
• Eating a healthy diet that is low in calories and high in nutrients.
• Drinking plenty of water.
It is important to note that losing weight without exercise simply is more difficult than losing weight with exercise. However, it is still possible to lose weight without exercise, and it may be a better option for people who are unable to exercise due to health reasons. But, can we get you to at least do some consistent walking? Your heart and lungs will thank you!
How to Lose Weight at Home
Achieving Weight Loss in the Comfort of Home
Realizing weight loss objectives from the confines of home is absolutely feasible. I personally became a nationally ranked triathlete, received a black belt in the martial arts and competed in multiple college sports without ever stepping foot outside of my garage.
By crafting a tailored workout regimen, you infuse your daily routine with purposeful physical activity. Then, you can use your workout plan to determine what types of workout equipment you’d like to use. And even if you don’t want to buy any equipment, there are plenty of workouts that actually require no equipment. Here are a few great YouTube workouts that you can do at home that we love and actually do ourselves, regularly, here at Finally Be You!
Yoga With Adrienne (Adriene has the most successful and amazing yoga instruction on YouTube. Try out her class and see why!)
Oliver Sjostrom (Just a really good quality HIIT (High Intensity Interval) trainer that offers both high- and low-impact classes)
Caroline Girvan (Not only is Caroline super fit, she’s a tough athlete! This class is not for the faint of heart!) Additionally, opting for home-cooked wholesome meals instead of dining out contributes significantly. In this realm, consistency emerges as the lodestar guiding your journey's success.
Losing weight at home is possible. Here are some ways to lose weight at home:
• Create a workout routine that you can do at home, then set up a home gym.
• Cook healthy meals at home instead of eating out.
• Track your progress and celebrate your successes!
It is important to have a plan in place when you are trying to lose weight at home. If you’re just starting out on this path, motivation is going to be key! By joining a gym or workout class, you’ll just have to get there. The other participants in the class will really help you to stay motivated and on track. But, working out at home is a whole other story! You have to self-motivate. So, keep up-to-date workout records and goals and focus on working out at a time of day, starting slowly, that you’ll be able to do consistently for at least the first six months. Then you’ll be on track to make it long-term!
By crafting a tailored workout regimen, you infuse your daily routine with purposeful physical activity. Then, you can use your workout plan to determine what types of workout equipment you’d like to use. And even if you don’t want to buy any equipment, there are plenty of workouts that actually require no equipment. Here are a few great YouTube workouts that you can do at home that we love and actually do ourselves, regularly, here at Finally Be You!
Yoga With Adrienne (Adriene has the most successful and amazing yoga instruction on YouTube. Try out her class and see why!)
Oliver Sjostrom (Just a really good quality HIIT (High Intensity Interval) trainer that offers both high- and low-impact classes)
Caroline Girvan (Not only is Caroline super fit, she’s a tough athlete! This class is not for the faint of heart!) Additionally, opting for home-cooked wholesome meals instead of dining out contributes significantly. In this realm, consistency emerges as the lodestar guiding your journey's success.
Losing weight at home is possible. Here are some ways to lose weight at home:
• Create a workout routine that you can do at home, then set up a home gym.
• Cook healthy meals at home instead of eating out.
• Track your progress and celebrate your successes!
It is important to have a plan in place when you are trying to lose weight at home. If you’re just starting out on this path, motivation is going to be key! By joining a gym or workout class, you’ll just have to get there. The other participants in the class will really help you to stay motivated and on track. But, working out at home is a whole other story! You have to self-motivate. So, keep up-to-date workout records and goals and focus on working out at a time of day, starting slowly, that you’ll be able to do consistently for at least the first six months. Then you’ll be on track to make it long-term!
The 2023 Felt IA Advanced Ultegra
Yep! Keep Going!
How to Lose Weight for Beginners
A Weight Loss Primer for Novices
Venturing into the realm of weight loss as a novice might evoke serious doubt, fear and even anxiety, yet fret not. Let me tell you, I was once fat, fat, fat! Honestly, it was my family’s fault. They came from ‘the old country’ and forced us all to eat everything on our plates, and it was a big, big family, so whoever got to the table last, got less to eat … which promoted over eating in all of us.
Then, my older sister fell in love! She met and married a marathoner. And he in turn “taught” me how to run. Oh what an adventure it was for this fat, young person. And over the years, I ventured out into over 10 sports. Some I love to this day and some I hated from day one.
So, inaugurate your adventure with whatever you feel like, start small, if you’re going to get instruction, find the absolute best you can afford, be consistent and learn to love your activities, include incremental modifications, and remember, even the smallest of strides contribute to substantial transformations!
If you are new to the world of weight loss, it can be overwhelming. So, start small with something as little as increasing your water (while working on your weight loss strategy notes) or take a walk EVERY DAY. Find a support group of friends, and don’t give in to giving up! But if you're really ready for the adventure of your life, jump on over to our article on the 9 Best Beginner Workouts! There, my friend, awaits you a world of excitement, adventure and never ending challenges! Are you really ready!?
I know it’s cliché, but it’s true: Losing weight is a journey, not a destination. There will be ups and downs, but if you stick with it, you will eventually reach your goals.
Then, my older sister fell in love! She met and married a marathoner. And he in turn “taught” me how to run. Oh what an adventure it was for this fat, young person. And over the years, I ventured out into over 10 sports. Some I love to this day and some I hated from day one.
So, inaugurate your adventure with whatever you feel like, start small, if you’re going to get instruction, find the absolute best you can afford, be consistent and learn to love your activities, include incremental modifications, and remember, even the smallest of strides contribute to substantial transformations!
If you are new to the world of weight loss, it can be overwhelming. So, start small with something as little as increasing your water (while working on your weight loss strategy notes) or take a walk EVERY DAY. Find a support group of friends, and don’t give in to giving up! But if you're really ready for the adventure of your life, jump on over to our article on the 9 Best Beginner Workouts! There, my friend, awaits you a world of excitement, adventure and never ending challenges! Are you really ready!?
I know it’s cliché, but it’s true: Losing weight is a journey, not a destination. There will be ups and downs, but if you stick with it, you will eventually reach your goals.
How to Lose Weight for Women
The Women’s Journey
The trajectory of weight loss diverges for women due to distinctive hormonal levels and body compositions. Notwithstanding, the bedrock principles remain constant—nourishing your body with wholesome foods and integrating regular exercise creates change.
Losing weight for women is different than losing weight for men. Women have different hormonal levels and body compositions than men. Women naturally have less muscle mass, which must be increased to create higher caloric demands … which in turn can be used to create caloric deficits! However, the basic principles of losing weight remain the same: eat healthy foods and exercise regularly.
Here are some additional tips for women who are trying to lose weight:
• Be patient: It may take you a little longer to lose weight than men. Sorry!
• Focus on building muscle: Muscle tissue burns more calories than fat, so building muscle will most definitely help you lose weight and keep it off. • Increase your water intake and keep an eye on it: This is more important for women than men because women are more likely to become dehydrated than men. And this is because women naturally have a higher body fat percentage than men, and fat does not retain water as well as muscle. Additionally, women have a lower sweat rate than men, which means that they lose less water through sweating. Get your water in!
Talk to your doctor before starting any new weight loss program. This is because of the possibility of pregnancy, issues that may exclude women from workouts such as lifting heavy weights or long-distance running, and if you’re elderly and have gone through menopause, you may have lower estrogen levels, which can lead to bone loss. So, depending on the workout you’re going to embark on, a physical or just a visit to your doc may be in line.
Losing weight for women is different than losing weight for men. Women have different hormonal levels and body compositions than men. Women naturally have less muscle mass, which must be increased to create higher caloric demands … which in turn can be used to create caloric deficits! However, the basic principles of losing weight remain the same: eat healthy foods and exercise regularly.
Here are some additional tips for women who are trying to lose weight:
• Be patient: It may take you a little longer to lose weight than men. Sorry!
• Focus on building muscle: Muscle tissue burns more calories than fat, so building muscle will most definitely help you lose weight and keep it off. • Increase your water intake and keep an eye on it: This is more important for women than men because women are more likely to become dehydrated than men. And this is because women naturally have a higher body fat percentage than men, and fat does not retain water as well as muscle. Additionally, women have a lower sweat rate than men, which means that they lose less water through sweating. Get your water in!
Talk to your doctor before starting any new weight loss program. This is because of the possibility of pregnancy, issues that may exclude women from workouts such as lifting heavy weights or long-distance running, and if you’re elderly and have gone through menopause, you may have lower estrogen levels, which can lead to bone loss. So, depending on the workout you’re going to embark on, a physical or just a visit to your doc may be in line.
How to Lose Weight for Men
The Men’s Journey
Embarking on weight loss as a man presents its own distinct nuances. The presence of heightened muscle mass translates to greater caloric expenditure, even at rest. The counterbalance of elevated testosterone levels streamlines muscle growth, delineating a unique pathway to success.
Losing weight for men can be challenging but not impossible. Men tend to have more muscle mass than women which means they burn more calories at rest. And, men also tend to have higher levels of testosterone which can make it easier for them to build muscle mass.
Now, this doesn’t mean men are in the clear! Men have two issues that immediately come to mind. First off, men have a prostate. This means that some exercises, again the two big ones are lifting heavy weights and long-distance running, may irritate the prostate if there are any issues there to begin with. But, men can also irritate the prostate through HIIT training/aerobics (High Intensity Interval), swimming, and cycling. Secondly, men have the issue of the low abdomen being weak. Oh, don’t tell me it’s not! According to the American Hernia Society, the lifetime risk of developing an inguinal hernia is 27% for men and 3% for women. This means that about 1 in 4 men will develop an inguinal hernia at some point in their lives, compared to about 1 in 30 women. So, if you’re thinking of starting any of the above sports, it might just behoove you to get a physical as well!
With that said, here are some additional tips for men who are trying to lose weight:
• Focus on strength training: Strength training helps men build muscle and burn more calories.
• Eat plenty of protein: Protein helps you feel full and satisfied, which can help you stick to being calorie deficit. It is also the building blocks of muscle.
• Increase and keep and your body hydrated: Just because it’s really important for every aspect of weight loss!
Losing weight for men can be challenging but not impossible. Men tend to have more muscle mass than women which means they burn more calories at rest. And, men also tend to have higher levels of testosterone which can make it easier for them to build muscle mass.
Now, this doesn’t mean men are in the clear! Men have two issues that immediately come to mind. First off, men have a prostate. This means that some exercises, again the two big ones are lifting heavy weights and long-distance running, may irritate the prostate if there are any issues there to begin with. But, men can also irritate the prostate through HIIT training/aerobics (High Intensity Interval), swimming, and cycling. Secondly, men have the issue of the low abdomen being weak. Oh, don’t tell me it’s not! According to the American Hernia Society, the lifetime risk of developing an inguinal hernia is 27% for men and 3% for women. This means that about 1 in 4 men will develop an inguinal hernia at some point in their lives, compared to about 1 in 30 women. So, if you’re thinking of starting any of the above sports, it might just behoove you to get a physical as well!
With that said, here are some additional tips for men who are trying to lose weight:
• Focus on strength training: Strength training helps men build muscle and burn more calories.
• Eat plenty of protein: Protein helps you feel full and satisfied, which can help you stick to being calorie deficit. It is also the building blocks of muscle.
• Increase and keep and your body hydrated: Just because it’s really important for every aspect of weight loss!
How to Lose Weight After 50
Navigating Weight Loss Beyond 50
Hmmm … this one hits close to home. Unearthing the path to weight loss beyond the age of 50 encompasses its own set of challenges and scenarios. As metabolism decelerates with age, exercise emerges as a pivotal tool to invigorate it. A harmonious mix of mindful dietary choices and physical activity serves as a testament to the plausibility of this journey.
Losing weight over 50 is challenging but not impossible. As we age, our metabolism slows down which means we burn fewer calories at rest. However, exercise can help boost metabolism and keep us healthy as we age.
Additionally, it is more difficult for those of us over 50 to put on lean muscle mass, in integral component of weight loss (and a lot of other health related concerns). Also, we require less sleep, buuuuuuut, we need more sleep to heal from vigorous workouts! It becomes quite the balancing act. And not a fun one!
But not to worry, there are some great activities that us ‘elderly’ (don’t say that to my face!) can undertake to get that weight right off! Cycling, low impact aerobics, light/medium weight training and swimming are all awesome workouts for those over 50. So, you have no excuses not to give it a try!
If you want to see a pic of me, let us know, and I’ll send it over to you! I’m in incredible physical condition at 59, if I do say so myself! Here are a few additional tips to help you lose weight safely and effectively:
Focus on ‘tightening up’ your diet. Increase your protein and fat (yes, fat!).
Set realistic goals. Aim to lose just 1 pound per week. Anything more and you’re ‘golden!’ And that’s still 52 pounds per year!
Make gradual changes to your diet and exercise habits. Don't try to do too much too soon because our bodies like to be set in their ways. Gradually change it over time to form strong, good, new habits.
Focus on eating healthy foods. This includes fruits, vegetables, whole grains, and lean protein.
Get regular exercise. This is even more important as we age. Aim for at least 30 minutes of moderate-intensity exercise every day of the week. I work out hard for four days a week and do a light yoga workout three days a week … or my joints rust like The Tin Man, and I start to squeak!
Talk to your doctor before starting any new weight loss program. Don’t even think about asking why!
I’ll say it again here, strength train! Strength training will help you build muscle mass and burn more calories at rest. And we start to lose muscle mass quite early. Strength training will help to offset that. I’ll also say this again, get enough sleep! When we're sleep-deprived, your body produces more of the stress hormone cortisol, which can lead to weight gain. We need to make sure we get enough sleep.
Manage stress. Stress can lead to unhealthy eating habits and weight gain. So, actively find healthy ways to manage stress, through activities such as exercise, yoga, or meditation.
Be patient. It may take longer to lose weight over 50 than it did when you were younger. So, don't get discouraged, and keep at it.
Losing weight over 50 is challenging but not impossible. As we age, our metabolism slows down which means we burn fewer calories at rest. However, exercise can help boost metabolism and keep us healthy as we age.
Additionally, it is more difficult for those of us over 50 to put on lean muscle mass, in integral component of weight loss (and a lot of other health related concerns). Also, we require less sleep, buuuuuuut, we need more sleep to heal from vigorous workouts! It becomes quite the balancing act. And not a fun one!
But not to worry, there are some great activities that us ‘elderly’ (don’t say that to my face!) can undertake to get that weight right off! Cycling, low impact aerobics, light/medium weight training and swimming are all awesome workouts for those over 50. So, you have no excuses not to give it a try!
If you want to see a pic of me, let us know, and I’ll send it over to you! I’m in incredible physical condition at 59, if I do say so myself! Here are a few additional tips to help you lose weight safely and effectively:
Focus on ‘tightening up’ your diet. Increase your protein and fat (yes, fat!).
Set realistic goals. Aim to lose just 1 pound per week. Anything more and you’re ‘golden!’ And that’s still 52 pounds per year!
Make gradual changes to your diet and exercise habits. Don't try to do too much too soon because our bodies like to be set in their ways. Gradually change it over time to form strong, good, new habits.
Focus on eating healthy foods. This includes fruits, vegetables, whole grains, and lean protein.
Get regular exercise. This is even more important as we age. Aim for at least 30 minutes of moderate-intensity exercise every day of the week. I work out hard for four days a week and do a light yoga workout three days a week … or my joints rust like The Tin Man, and I start to squeak!
Talk to your doctor before starting any new weight loss program. Don’t even think about asking why!
I’ll say it again here, strength train! Strength training will help you build muscle mass and burn more calories at rest. And we start to lose muscle mass quite early. Strength training will help to offset that. I’ll also say this again, get enough sleep! When we're sleep-deprived, your body produces more of the stress hormone cortisol, which can lead to weight gain. We need to make sure we get enough sleep.
Manage stress. Stress can lead to unhealthy eating habits and weight gain. So, actively find healthy ways to manage stress, through activities such as exercise, yoga, or meditation.
Be patient. It may take longer to lose weight over 50 than it did when you were younger. So, don't get discouraged, and keep at it.
How to Lose Weight and Keep It Off
Sustaining Weight Loss Triumphs
The culmination of weight loss marks but one phase; the challenge lies in preserving your achievements. The key lies in creating a healthy and enduring lifestyle. In other words, you have to make it easy on yourself! Get yourself to a place where it’s easy for you just do what you do … and makes others wonder how you do it! So, set attainable goals, stick to them, be patient, monitor your progress and know exactly where you are in the process at all times and, most importantly, commemorate milestones to preserve your hard-earned accomplishments (No, you can’t have that piece of cake until your sixth month of success!).
And keep in mind that losing weight is one thing, but keeping it off can, in some instances be even harder. Here are some tips for keeping the weight off:
• Make permanent changes to your lifestyle and health habits. Practice dealing with stress when it happens.
• Track your progress and celebrate your successes.
• Don't give up.
• Read (and follow) this short article on Maintaining Your Ideal Weight!
And keep in mind that losing weight is one thing, but keeping it off can, in some instances be even harder. Here are some tips for keeping the weight off:
• Make permanent changes to your lifestyle and health habits. Practice dealing with stress when it happens.
• Track your progress and celebrate your successes.
• Don't give up.
• Read (and follow) this short article on Maintaining Your Ideal Weight!