Establishing a strategy before starting your weight loss journey is crucial.
As we move past the first week of 2025, numerous individuals are encountering obstacles in their weight loss goals, largely due to setting unrealistic expectations.
Establishing lofty objectives without a solid plan in place can undermine even the most committed efforts to lose weight.
Kerry Beeson, a nutritional therapist at Prep Kitchen, cautions that the pursuit of rapid outcomes frequently results in dissatisfaction.
"You won't see weight loss happen instantly; it requires time, dedication, physical activity, and maintaining a nutritious, well-rounded (yet absolutely tasty) diet," she clarified.
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The specialist highlighted the significance of creating well-defined procedures to reach health and fitness goals.
She mentioned, "After you've established your health and fitness objectives, it's important to outline the steps necessary to reach them. This might involve making lifestyle adjustments, like emphasizing the importance of sleep, joining a gym, seeking encouragement from family and friends, and thinking about a healthy meal delivery service focused on weight loss."
To embark on a successful weight loss journey, Kerry suggested first calculating your Total Daily Energy Expenditure (TDEE). This figure indicates the number of calories required to sustain your current weight, serving as a foundation for any caloric reduction you may aim for.
The specialist mentioned: "Calculating your personal Total Daily Energy Expenditure (TDEE) is straightforward with a basic formula. This calculation will help you determine how much you need to cut back on your calorie consumption. For instance, if your goal is to shed approximately one pound weekly, consider decreasing your daily calories by about 500."
Kerry recommended complementing your calorie reduction by incorporating more fiber into your meals and steering clear of heavily processed foods.
She emphasized the importance of staying hydrated, engaging in regular exercise that includes a combination of cardio, strength training, and high-intensity interval training (HIIT), as well as prioritizing sufficient sleep. It's crucial to recognize and reduce stress levels, as they can trigger unhealthy eating habits or emotional eating. Maintaining a consistent eating routine and steering clear of late-night snacking can contribute to steady and lasting progress.
For individuals not participating in dry January and aiming to shed some pounds, Kerry suggested being mindful of their alcohol consumption.
She advised, "Be mindful of how much alcohol you consume, as it can lead to unwise food decisions after a drink or two, and remember that alcohol is high in calories."
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Staying consistent is crucial for weight loss, and the specialist emphasized the importance of setting a long-term objective.
She remarked, "Rather than seeing your weight-loss journey as a temporary task, consider it a positive shift and a long-term lifestyle decision that will transform you into a healthier version of yourself."
"The lasting adjustments you implement during this journey will serve as the cornerstone of your future lifestyle, so be sure to establish processes and systems that simplify your daily life."
"If you struggle to regularly prepare healthy, tasty, and low-calorie meals, I recommend looking for simple recipes that involve minimal prep and cleanup, or consider bulk meal prepping for the entire week."
