Are you a victim of being overweight or obesity and just want to get in shape, are you the one who is wandering the internet looking for some magical tips for beginner to start weight loss, or are you one who tried many of those but haven’t get any results yet? Well, I can help you with some simple lifestyle changes that help a beginner to start weight loss journey.
Table of Contents
Introduction
Now a days due to sedentary lifestyle, over billions of people are overweight or obese. Many of them are struggling to get in shape, lose weight and live a healthy lifestyle but the question arises does beginner really knows from where he/she should start his journey to achieve his/her best version.
So many misleading diet plans, workouts routines and hundreds of fake products. Does any of them really helps? When a person decides to lose weight or get in shape and visit internet for the help but what he/she really finds out some superfoods, some workout routines, fat burner, etc. When it all comes to deliver the real result, they might not give you what you really looking for.
Now, let’s dive into some real lifestyle changes that a beginner should adopt to get the real result and lead to a healthy life not just hitting the ideal weight mark.
Lifestyle changes for a beginner to start weight loss journey
1. Avoid Binge Eating
Yes, you heard it right binge eating is one of the major bad habits that lead anyone to gain weight. You start your weight loss journey and count your calories, macros but when it comes to piece of cake, a bite of gulab jamun, few chips, tacos. You might avoid counting those calories and at the end blame yourself, that while being calorie deficient you are not getting results what you really want.
Binge eating adds those calories, which you never intended, you never even count those calories. But eventually it becomes a habit which lead you to calories surplus and I promise it’s one of the biggest hurdles that a beginner to start weight loss journey can face.
2. Eat big in portion but less in calories
You heard it right; everyone has a different satiety, and you clearly know that you can control your calorie intake but how will you control your hunger? Now everyone knows to lose weight or fat you just need to be calorie deficient but by doing so you have to control your mouth.
When you cut your calories means you have to eat less, which will not satisfy your satiety and you feel hungry all the time, which leads a very unproductive version of you and bother the other activities that you have to do all day.
By mean eat big in portion but less in calories, is select food options which have high satiety, which gives a feeling of fullness and less in calories. For example, add salad or fruits to your meal which will take place of your other portions and gives you the feeling of fullness with very less calories as compared to other part of your meal.
A diet rich in fibers, protein would be the best option for you to opt in to get the feeling of fullness you want, and you will never cross your calories budget.
List of foods have high satiety:
- Boiled Potato
- Eggs
- Oatmeal
- Fish
- Soups
- Meat
- Greek Yogurt
- Vegetables
- Cottage Cheese
- Legumes
- Fruits
- Quinoa
- Nuts
- Popcorn
3. Take your meals on time
Your parents, grandparents have cautioned you many times for late night eating habits. Old believes always supported to have your meals on time and to avoid late night eating habits and even post dinner eating habits even late-night snack biting or ice-cream.
Many research and studies show many diseases are linked to late night eating. In 2019 NHLBI, conducted a small clinical trial shows eating in late night hours can increase the blood glucose levels as compared to the eating during day hours. This spike in blood glucose levels can trigger the risk of diabetes.
It’s better to avoid habit of having meals at late night. Try to have your dinner by 8 P.M. in the evening after which you have left with plenty of time for walk and other activities and your body will have left with much potential for better digestion and metabolic activities.
ALSO READ: What Happens If You Walk 15,000 Steps Daily for 30 Days: Benefits, Risks & Real-Life Results
4. Drink Plenty of water
What’s the key advise to a beginner to start weight loss journey, drink plenty of water. It’s one of the main advice for a healthy life, because water is vital for life, even slight dehydration can cause several chronic diseases. Water consumption is associated with sympathetic activity and increases metabolic rate and energy expenditures.
The best way to measure your water intake is have a personal water bottle, ideally measuring 1 liter, and try to drink from that bottle only. Now, you just have to calculate how many times you have finished your bottle and filled it again, this is how you can get to know how much water you’re drinking on a daily basis. Are you getting enough of the hydration, are you lacking it or overhydrating yourself.
Now, you might think, how much water should I drink in a day?
There is no ideal quantity that everyone on this planet have to drink this much water every day. Daily water consumption is different for every individual, even though it’s different for one at different times. It depends on several factors your age, gender, physical activities, your diet, where you live, climatic conditions, etc.
Of course, an adult needs to drink more water than a kid or teen, person with a busy life schedule needs more as compared to the one with a lethargic life, one living in hot climatic conditions needs to drink more as compared to the one living in cold climatic conditions.
But few research shows an average adult man needs to drink at least 3.7 liters of water a day, and an average female adult needs to drink at least 2.9 liters of water day. If you have a busy life or you are living in hot climatic conditions, or your body needs more then you should increase this amount. But the most important thing is to be hydrated all the time.
5. Dietary Hack
With my personal experience and as a noble advice I gave to number of people, and it helped almost all of them is a dietary hack. Dietary hack means to have same food, same quantity, almost same macronutrients and micronutrients but with a smaller number of calories.
This will help you in achieving your goal of calories depth.
How this, Dietary Hack works?
Add lesser oil or butter or ghee to your food, add less amount of sugar to your desserts or coffee or tea, or you can completely remove the sugar. By doing so you will have the same food, in same quantity but the calories now decreased. By doing these simple hacks, don’t add ghee to you Roti or Chapati, don’t add sugar to your tea or coffee, you can easily avoid some unwanted calories.
Make it a habit, you will not its effect in a day or two but by doing this for few months you will definitely see good results. Let’s suppose you are having around 150 – 200 Kcal per day in form of these unwanted calories, in a month around 4500 – 6000 Kcal.
By doing this simple hack you can shred a couple of extra pounds in few months. In my opinion this would be a wonderful hack to a beginner to start weight loss journey.
ALSO READ: Fasting vs Dieting: Which Is the Best and Most Effective for Weight Loss?
6. Prepare your own meal
If you are so stuck at your work, your studies that don’t have any extra time for cooking then only I can take your excuse but if you have a little bit of time for yourself then you must cook your own meals.
For a beginner to start weight loss journey, this will be an extra benefit. By cooking your own meal, you can have the most accurate measurement of your calories and nutrition uptake. You know what suits you well, how can you make your meal more beneficial for you.
7. Do your favorite physical activity
When I checked on internet for workouts for a beginner to start weight loss, many different suggestions appeared. But what I personally found most helpful was just have a good diet and include a physical activity of your favorite choice in your schedule.
Whatever you like walking, jogging, dancing, aerobics, yoga, gym anything you like. Try to include one physical activity of your choice in your schedule. Do it for at least 45 – 60 minutes, this will not only help you in losing fat but also for overall betterment of health both mentally and physically.
Don’t fall into bullshits of fat loss workout guide, weight loss workout routine, just focus on your diet, physical activity of your choice and a good sleep. Workouts should be meant for training your body, muscles, mind, no workout can give you the so-called fat loss thing. If you hit gym 5 or 6 days a week you are training your muscles there, if you do cardio then you are doing it for a better health, these workouts are not meant to be for fat loss.
Workouts will help you in burning calories, but not enough to create a calorie debt, you need to cut calories in your diet to get the results. Do your workout for the only purpose to train your body and mind.
8. Have a good sleep
You believe it or not, but sleep is as essential as your diet and workout for a healthy life. Sleeps regulate body hormones, maintain biological clock, boost your metabolism, helps in calorie burning, gives your recovery.
If you are not getting enough sleep, then one day or other you get fatigue and all your hard work get into the pot. If you don’t get yourself enough sleep, then you will not get results that you want.
For a beginner to start weight loss journey, he/she should be aware of the fact that sleep is among the most important aspect for look into.
Get a good sleep, this will boost your metabolism, keeps you in a healthy state of mind, keeps you fresh all day, helps you in your recovery.
How much do I need to sleep for weight loss?
There is no magical number of hours you need to sleep to lose weight. For a better health an adult should at least sleep for 7-9 hours a day to get the maximum results.
Frequently Asked Questions (FAQs)
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What are the simple lifestyle changes for a beginner to start weight loss journey?
A beginner should start with simple changes such as avoid binge eating, drink plenty of water, have a good sleep, do a physical activity, eat less calories than calories burned.
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What is the best work out for a beginner to start weight loss?
There is no such work out named for a beginner fat loss workout routine. Just start with simple, easy physical activities which will train your body and mind and help you in burning few extra calories.
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How can i lose fat in 7 days?
There is no such time frame that you will lose fat in 7, 10 or 15 days. Just be consistent in your diet plan, workout routine and healthy lifestyle you will get the best version of yourself.
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What is the best way for a beginner to lose fat?
Beginner should start with simple lifestyle changes and then gradually progress to higher levels. Start with simple habits of avoid binge eating, drink plenty of water, have enough sleep. Don’t run into typical things of calorie tracker, supplementation, etc.
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How much calories deficient to lose 1 Kg of fat?
You need to be in calories deficient of around 7700Kcal to lose one kg of body weight. If you create a calorie deficit of 1000-1100 per day then you’ll be in calorie deficit of 7000 – 7700 per week, and you’ll lose around 1 kg per week.
Conclusion
For a beginner to start weight loss journey, should start with these simple lifestyle changes and gradually increase the intensity of workout, diet, calories tracking. By doing these simple lifestyle changes a beginner can start his/her fat loss journey with pushing themselves into some harsh, unrealistic goals. These simple habits will not only help you with weight loss or fat loss but also helps you in achieving the best version of yourself.
Fitness doesn’t come with some harsh challenges, unrealistic task and impractical diet or routine. You just to consistently follow what suits you best and what is actually best for you. These simple will definitely help you in achieving your goal.
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