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I want to start this off by saying I’m not a trained dietitian by any means. This is 100% from personal experience and research. I’m also going to stay away from talking too much about caloric deficits. I’m hoping to give you some tips that you’re not going to see in every other article.
I understand how difficult losing weight is. It’s a grueling process that takes a toll on your body and on your mind. In this article, my main goal is to give you some tips I did when I was on a small weight loss journey to help you on yours.
1. Starving Yourself
If you’re starting your weight loss journey and the first thing that you’re thinking is, “eat less,” you’d technically be correct but to a certain extent. If you think your body can work properly at 1000 calories or fewer, you couldn’t be more wrong. You’d start feeling extreme fatigue, weakness, weaker immune system, etc. It’s easy to trap yourself into this eating disorder but can be hard to get out, and the consequences are dreadful.
You starve yourself your body goes into “survival mode.” This is when your body knows it’s not getting enough to survive and it will hold onto anything you give it. This is when you’ll start to bloat and give you even more reason not to eat/drink making you fall even deeper into the hole you’ve dug yourself into.
I don’t want to get to into this but food is your friend when you’re losing weight. Here’s a link where you can get more information of malnutrition.
-> https://www.nhs.uk/conditions/malnutrition/symptoms/
2. High Sodium
Eating high amounts of sodium can cause your body to hold onto water causing you to bloat. It can also lead to other problems like high blood pressure, heart disease and sometimes even strokes. Now I don’t want you to read this and start thinking sodium is bad, because you need some sodium in your every day diet. But make sure you’re keeping it on a controlled level and do your research on how much you should be consuming per day. If you’re serious about cutting weight I’d suggest you stay under 1,500–2,000 mg of sodium per day.
The easiest way to keep a low sodium diet is to eat organic foods and make sure you cook all your meals. It’s easy to lose track of how much sodium you’re eating if all you consume is processed meals all day.
3. Cardio
There’re two types of cardio to remember, HIIT(high-intensity-interval-training) and LISS(low-intensity-steady-state). Both can be beneficial, you have to acknowledge your body and what you’d be able to handle at the time.
- HIIT — This commonly should last for 5–20 minutes max and like said above, It’s high intensity. For example, sprints, sports, etc. These will get your heart rate up fast and will help burn more calories. The downside of this is it takes more energy meaning longer recovery.
- LISS — This is a low intensity form of cardio and should last around 45–60 minutes of your day. This can be like walks, a nice bike ride, treadmill, etc. These will get your heart rate up slower, but it can still be beneficial to those who may not be able to do HIIT.
You’ll hear people say one is better than the other, but do whatever works for your body. The reason Why people have different opinions about this is because everybody is different. You may lose more weight with HIIT while another will lose more with LISS, do what makes you happy.
4. Lack of Sleep.
This is a no brainier. I shouldn’t have to go in depth into this but without the proper amount of sleep each night, you’re not letting your body rest and prepare for the next day. Try to get 7–8 hours of sleep every night and you should start to see some improvements.
5. Making it Worse Than it Needs to be
Lastly, you could be making the process more miserable than you need to be. I understand that eating lower calories can be pretty hard, but you have to remember most of us aren’t training for a bodybuilding show. Make the process enjoyable, eat clean, enjoyable foods. Sources on the internet offer recipes for foods you love in a clean, enjoyable way making eating a more fun process.
I hope that these tips can help you lose some weight and If you’re reading this and thinking about starting your weight loss journey, I wish you the best of luck and hope you reach your goal.
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