During a weight loss journey often we get distracted and lose our progress. It can be challenging to stay on track but with the right mindset and team effect you can easily overcome any obstacle. In this blog, you can learn tips and tricks to stay on track in your weight loss journey. 

Consistency and motivation are two important factors in a weight loss journey. Weight loss cannot be achieved overnight. There are many metabolic factors involved in weight loss. Keep yourself motivated. Consistency and motivation help you build discipline, be more focused on your goals, and be energised. 

Consistency allows your body to adapt to the demands of exercise and improves your cardiometabolic health, muscle strength and endurance. Staying motivated helps you push through challenges and be committed to the workout routine. 

Weight loss journey is achieved by setting a goal weight to achieve, planning your meal plates and through regular physical activity. 

How to stay consistent and motivated?

• Making it a habit – Regularly following a healthy eating habit and regular physical activity turns into a habit.
   

• Mark your progress – Consistently following a routine and recording your progress shows that you are continually moving towards your goal. 
  
  

• Makes you disciplined – Sticking to a routine even when it is challenging, it strengthens your discipline and makes it easier to continue making progress. 
  
  

• Helps you avoid setbacks – Regularity prevents any setbacks in your progress which can be helpful in the long-term success of your weight loss journey. 
  
  

• Boosts your metabolism – A consistent routine helps regulate your metabolism, which improves health and functions of the body. 
  
  

• Putting an effort – Motivation helps you to maintain the effort to stick to a diet and exercise routine. 
  
  

• Overcoming challenges – Staying motivated can help you overcome obstacles during difficult times. 
  
  

• Staying positive – Motivation often comes from seeing results, this creates a positive feedback on you and you continue to put the same effort. 
  
  

• Stay focused – Staying motivated keeps you focused on your goals and helps you achieve them. 

How to diet healthy?

Weight loss journey is difficult as it is. Dieting can add more stress, you make dieting more fun and healthy by following the steps below.

1. Have a variety of foods

Make your plate colourful, add a variety of colours and different varieties of vegetables and fruits. Coloured vegetables and fruits are rich in many polyphenols, antioxidants, vitamins, minerals and fibre. Including different fruits and vegetables not only adds nutrients but also makes your plate colourful and appetising. Opt for whole grains like brown rice, whole wheat bread, oats, and quinoa. You can also lean proteins and healthy fats like fish, poultry, beans, legumes, tofu and nuts, seeds, avocado and olive oil.
 

2. Portion sizing 

Portion control is an important part of dieting. Be mindful of portion sizes. Opt for smaller bowls and plates to manage your portions. You can also check the label for serving sizes. Don’t get stressed about portion size if you feel hungry after a meal you can have healthy snacks.
 

3. Limit you sugars and salts

Added sugar and salt in your diet may add extra calories. You can reduce the consumption of your candies, carbonated beverages and sweet desserts. Many packed foods might have hidden sugar and high sodium. It is best to read the labels to make good choices. You can add flavour to your food with herbs, lemon and spices. 

4. Hydration is important

Drink plenty of water throughout the day. Limit your carbonated drinks, sugary drinks, herbal teas and zero-calorie beverages. Drinking water helps regulate body temperature, keeps joints lubricated, prevents constipation, prevents infection, helps transport nutrients to cells and keeps the organs functioning. 

5. Plan ahead

Planning your meals ahead of time, this helps you avoid temptations and choose unhealthy options. You can also incorporate new recipes. Create a shopping list and add the required items, while shopping you can read the label and make informed decisions. 

Physical activity 

Make your exercise routine fun, get a partner to workout with and also you can motivate yourself and your friend. Include these exercises into your daily routine:

1. Walking 

Brisk walking half an hour daily can burn up to 150 calories. Walking can be your cardio exercise and also benefit those starting their exercise routine. Start with a small route and slowly increase your steps and intensity.
 

2. Jumping rope 

It is a cost effective workout equipment, it burns calories faster or more or less similar to walking on a treadmill. It helps build muscle in your core, upper and lower body. It can also help you with your coordination. 

3. High-intensity interval training 

A type of exercise that switches between  intense to less-intense activity is High-intensity interval training. Although it is effective in weight loss, it is not recommended for everybody. The intense workout burns fat even after your workout. 

4. Cycling 

Cycling is a low impact workout but effective for weight loss. You can burn up to 400-750 calories depending on how long you cycle and the type of cycle you use.
 

5. Swimming 

Aquatic exercise is difficult and helps you burn more calories. It is a good workout for joints, upper and lower body. Swimming for a half an hour for a few days in a week will lower the risk of developing conditions like stroke, type 2 diabetes, cancer, bad cholesterol and blood pressure.
 

6. Strength training 

Strength training helps you lose weight at the same time it builds your muscle strength. More fat is burnt during weight lifting. It is recommended 3-5 times a week and every 2 days. It is important to rest in between for recovery. 

7. Jogging 

 Aerobic exercise helps you lose weight and also increases your metabolic rate up to 24 hours. Jogging boosts your metabolism for long periods of time. 

8. Stair climbing 

Low cost and effective training, you can do this at your home too. At Least 6 pounds of weight can be lost just by climbing two flights of stairs. It improves your cholesterol levels in the blood and also improves joints, muscles and bone health.
 

9. Yoga 

Doing yoga not only is beneficial for the body but also for the mind. It is a combined practice of physical activity and meditation. Many studies have shown that doing yoga for 30 minutes everyday helps lower your body weight. You also will feel less stressed and have a peaceful mind. 

Sleep

Good sleep quality is an important component for a successful weight loss. Sleep is very important for many reasons. Poor sleep has an effect on your weight gain. Sleep regulates many hormones like leptin and ghrelin. These hormones regulate your hunger and satiety. Sleep deprivation can lower the leptin hormone levels and increase the ghrelin hormone levels, this leads to increased hunger and overeating.

Your basal metabolic rate is influenced by sleep. Poor sleep lowers the BMR making it harder to lose weight. Sleeping for 8-9 hours enhances your metabolism and energy levels. Poor sleep increases fatigue and your energy levels are low.

Insufficient sleep increases your stress levels, this can lead to emotional eating and poor dietary choices. Your mood for the day also depends on how well you sleep. Getting a good night’s sleep makes you feel less irritated and anxious.

Sleep improves your immune system, it can reduce the risk of developing chronic conditions like type 2 diabetes, cardiovascular diseases and cancer.

For a weight loss journey to be successful many factors play a role. Three main factors in physical activity, diet and sleep. Having a consistent mind will help you cross many milestones. Surround yourself with good people who motivate you in every milestone and encourage you when you feel low. Healthy eating is all about making healthy and balanced choices and listening to your body. Do not go hard on yourself while exercising, you can

Kripa N
Senior Clinical Dietitian, Simplyweight