How to Start Your Journey to Lose Weight

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starting your weight loss journey

Whether you’re at the very beginning of your  weight-loss journey  or revisiting your game plan after hitting a plateau, a realistic and sustainable strategy is a must for your first 30 days and beyond.

To successfully lose weight and keep it off, it’s important to adopt a nutritious diet and create a calorie deficit (slightly less calories in than out through day-to-day living and exercise), add in regular movement , effectively deal with stress, make sure you’re getting enough sleep, surround yourself with a supportive community and keep your motivation up in the face of inevitable challenges and setbacks.

The good news is you don’t have to completely overhaul your lifestyle to lose weight — a simple back-to-basics plan is the way to go. That’s why we broke it down for you, week by week, for the first 30 days (or whenever you need a healthy reset).

WEIGHT LOSS JOURNEY WEEK 1: CREATE A FOUNDATION FOR CHANGE

Dedicate your first week to preparing your mind, environment and routine to support healthy living.

FIND YOUR “WHY”

“It’s common for motivation to wax and wane during weight-loss efforts, so it is imperative that you establish a clear ‘why’ in terms of the reason you are engaging in the weight-loss effort in the first place,” says Katie Rickel, PhD, a clinical psychologist and CEO of  Structure House , a residential weight-management facility in Durham, North Carolina.

This increases your sense of autonomy or self-control and helps you shift your perspective from “I have to” eat healthier and exercise to “I want to” create new habits to get me closer to the life I desire, thus empowering you to make positive changes, adds Alan Chu , PhD, director of the Motivation and Performance Research Lab and chair of the Sport, Exercise and Performance Psychology Program at the University of Wisconsin–Green Bay.

ACTIONS TO TAKE:

  • Freewrite or make a list of your “whys,” from having the energy to keep up with your children or partner to feeling more comfortable in your body.
  • Create a vision board or collage of your “why.”
  • Write yourself a letter from your future self (after having achieved your weight-loss goals) to your current self, describing all the ways your life has improved as a result of your efforts.
  • Put up notes around your home like on your bathroom mirror or fridge with mantras, photos or reminders of your “why.”

ESTABLISH YOUR BASELINE

Setting goals and tracking progress is important for any weight-loss plan, but for realistic goals you can actually hit, you need to figure out your baseline first. “Understanding your starting point will make it easier to pinpoint where to make meaningful changes that will get you the results you’re looking for,” confirms Christel Oerum, a certified personal trainer and owner of Diabetes Strong and Diabetic Foodie .

“This is also the beginning of mindful eating, a lifelong practice that can take a lifetime to fully develop but can help you eat less and enjoy what you’re eating more as well as improve your relationship with food,” adds Audra Wilson, RD, a certified strength and conditioning specialist, a board-certified specialist in obesity and weight management at the  Northwestern Medicine Metabolic Health and Surgical Weight Loss Center at Delnor Hospital .

  • Use an  app like MyFitnessPal  and  log everything you eat and drink  for the whole week without judgment.
  • As you go, note your emotions about food and brainstorm other coping mechanisms for stress, anxiety, worry or boredom, such as calling a friend or doing deep breathing exercises, suggests Wilson.
  • Track your movement, step count and  workouts with the MyFitnessPal app  as well.

MASTER THE ESSENTIALS

Proper sleep, stress management and hydration are essential for your overall health and weight-loss efforts. If they’re not covered, it’s that much harder to lose weight when you have to battle increased cravings for comfort foods from off-kilter  hunger hormones due to sleep deprivation  and stress or feel hungry and low on energy because you’re not drinking enough water.

  • Set a consistent bedtime and wake-up time to ensure you’re getting 7–9 hours of quality sleep each night.
  • Make your bedroom a sleep sanctuary that’s cool, dark and comfortable.
  • Incorporate a simple morning and evening routine to reduce stress with meditation, gentle stretching or other self-care activities.
  • Keep a water bottle or large glass of water on hand to drink when you first wake up.

WEIGHT LOSS JOURNEY WEEK 2: SET GOALS AND PRACTICE SELF-COMPASSION

Now that you’ve built a springboard, make a nutrition and movement plan and swap perfectionism for self-compassion.

CREATE AND TRACK SMART GOALS

Focusing on progress boosts your drive and self-confidence while only paying attention to the outcome (the number on the scale) can hurt motivation when you don’t get the results you want, says Chu. That’s why progress-based  SMART goals  that are specific, measurable, achievable, realistic and time-bound are your secret weapon for weight loss.

With the information you collected during week 1, take a look at your baseline calorie and macronutrient intake and step count. Then, set a calorie goal for  slow-and-steady weight loss and a step count goal that makes sense for you and your lifestyle. Use the MyFitnessPal app to chart your progress so you can notice trends and make healthier choices.

EXAMPLES OF SMART GOALS: 

  • Walk an average of  1,000 more steps per day  for one week with a midday walk during my lunch break.
  • Eat within 100–200 calories of my calorie goal each day for one week by reducing portion sizes for snacks and dinner.

DIVERSIFY YOUR GROCERY LIST AND MAKE SMALL CHANGES

To avoid feeling deprived during your weight-loss journey, shift your focus from “giving up” high-calorie processed foods and sugary drinks to “ adding in ” tasty lower-calorie whole foods to your eating plan, suggests Rickel.

  • Challenge yourself to try one new fruit or vegetable this week as a culinary adventure with new recipes and cuisines .
  • Add more vegetables to your lunch and dinner by mixing them into soups, sauces, salads and more. “Any way you slice them, veggies are full of nutrients and will help you cut calories while still feeling satisfied at mealtime,” notes Wilson.
  • Find satisfying swaps for some high-calorie indulgences such as banana berry “nice” cream instead of traditional ice cream or sparkling water for half of your week’s soda intake. If there’s no great substitute for an indulgence, enjoy a smaller portion size or adjust your intake elsewhere to stick with your overall calorie goal.

ADOPT A MINDSET OF SELF-COMPASSION

“For someone who has not practiced healthy habits before, it can be hard and exhausting to maintain them,” says Chu. Worse yet, if you see yourself as “lazy” for eating “bad foods,” this can zap motivation and trigger even worse habits (Think: “I already ate poorly. I might as well eat more junk food.”)

This is where treating yourself like you would a close friend — or adopting a mindset of self-compassion — can help  keep your motivation up  and protect you from negative thought spirals. Throughout this week, make it a point to notice when you’re being hard on yourself and practice self-compassion instead of toxic perfectionism.

HERE’S HOW TO DO IT IN THE MOMENT: 

  • Be mindful and acknowledge your feelings (“I’m feeling really anxious and upset right now.”)
  • Remind yourself that this is a common, human experience (“Everyone feels like this sometimes.”)
  • Be kind to yourself (“I’m going to be compassionate with myself.”)

WEIGHT LOSS JOURNEY WEEK 3: REVIEW YOUR PROGRESS AND BUILD YOUR SUPPORT SYSTEM

Reflect on your first round of SMART goals, set new ones, and recruit friends and family to help you stick it out long-term.

SET SMARTER GOALS

Goal-tracking takes time, so block out 10–20 minutes each week—such as on a Sunday evening or Monday morning—to review your progress and set new goals. Rather than getting down on yourself if you haven’t met goals, use this intel to set  SMARTER  goals (with evaluation and revision), suggests Chu.

  • Evaluate your progress. Did you hit your goals or fall short? How and why?
  • Revise your goals to make them easier if you couldn’t reach them or a notch harder if you were successful.

CELEBRATE CONSISTENCY

Whether you met your calorie goal, increased your step count, or just managed to track both for the entire week, that’s progress worth celebrating. To boost your motivation, find ways to acknowledge meaningful wins each week regardless of whether you shed pounds, says Rickel.

  • Put colorful stickers or check marks on your chart or calendar to mark days or weeks when you’ve reached a goal or hit a personal record.
  • Reward yourself with a non-food prize such as new workout gear or a fun weekend activity.

If you had a challenging week, remember to practice self-compassion. Major lifestyle changes take time and research shows speaking to yourself in a positive manner helps you reach your goals faster.

FIND EXERCISES YOU LOVE AND GET SOCIAL

A  regular workout routine not only helps tip the calorie balance in your favor to make maintaining weight loss easier, but it also boosts mood levels and decreases stress. To be consistent, you shouldn’t dread your workout — instead, it should be something you genuinely love and look forward to doing. “Choose a workout that suits your routine and lifestyle, and recruit family or friends to join in,” says Chu.

  • Pick a type of exercise that’s the optimal balance of challenging yet approachable, such as lifting weights once a week with a goal to eventually lift 2–3 times a week or brisk walks to gradually build up to walking or running a 5K .
  • Find someone in your life who values fitness and healthy living as much as you do and agree to regular check-ins if you can’t work out together.
  • On days when you don’t feel like working out, try lowering the difficulty or setting a goal just to start the workout (like giving yourself permission to stop after 15 minutes). “Once you do, you’re likely to feel good and exercise longer than initially expected,” notes Chu.

WEIGHT LOSS JOURNEY WEEK 4: CONTINUE BUILDING ON YOUR PROGRESS

For the last week of month one, take a look at how far you’ve come and add structure to make healthy lifestyle changes more sustainable.

REVISIT YOUR GOALS

By now, you should have a good idea of how to set, track and celebrate SMART goals. Like the week before, take some time to assess your progress and setbacks. Then set new, SMARTER goals to tackle this week.

Keep in mind that “every 2–4 weeks, it’s also a good idea to revisit your calorie goal and make adjustments as necessary to combat weight-loss plateaus,” notes Oerum.

START MEAL PLANNING

When it comes to  healthy eating , planning ahead can help you save calories and money by reducing impromptu drive-thru trips and delivery orders. Beginning this week, designate a day for meal planning.

  • Follow this basic template for the week’s grocery shopping: 4–5 lean protein sources (such as beans  and legumes, tofu, fish, chicken, eggs and turkey), 2–3 complex carbohydrates (sweet potatoes, brown rice, quinoa, whole-grain pasta), and 4+ vegetables (mixed greens, kale, broccoli and cauliflower, asparagus, carrots), suggests Wyosnick.
  • Buy pre-cut, washed and frozen produce, so it’s ready to go and easy to use.
  • Use the  plate method  for healthy portion sizes at each meal (fill half your plate with non-starchy vegetables like leafy greens, a quarter with protein and a quarter with complex carbs).

ASK FOR HELP

Losing weight is challenging, and the first month of your weight-loss plan is just the beginning of a lifelong health journey. If you’re struggling to see results, stick with a routine or battling body image issues, don’t hesitate to reach out for professional help. Depending on your needs, a healthcare provider ,  registered dietitian ,  psychologist  or certified personal trainer could help you address underlying health issues and establish the perfect plan for you.

Originally published March 2016, updated with additional information in March 2021

Ready to take the next step? Unlock MyFitnessPal Premium to access custom goal settings, quick-log recipes, and guided plans from a registered dietitian. Premium users are 65% more likely to reach their weight loss goals!

About the Author

starting your weight loss journey

Lauren Krouse is a freelance writer who covers health, domestic violence, and self-advocacy. Her work appears in Women’s Health, Men’s Health, Prevention, Self, HuffPost, and elsewhere. When she’s not writing, you can find her trying to meditate more, weightlifting, or walking in the woods with her partner and black lab.

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How to Lose Weight When You Don't Know Where to Start, According to a Dietitian

These 10 strategies can help when you're feeling overwhelmed. Here are scientifically proven tips, plus advice from someone who's lost 50 pounds and kept it off.

Lainey is a weight-loss dietitian who helps people ditch diets, change their habits and create a healthy lifestyle that lasts. She has Master's in Nutrition Communication from the Tufts Friedman School of Nutrition Science and Policy and completed her dietetics training at Massachusetts General Hospital, a Harvard teaching hospital. She writes on a variety of topics including weight loss, gut health, pregnancy, breastfeeding and trendy diets. When she's not writing or counseling, you can find her on a run, out to brunch, or with coffee in hand trying to keep up with her two little boys.

starting your weight loss journey

Elizabeth Ward is a registered dietitian and award-winning nutrition communicator and writer. She has authored or co-authored 10 books for consumers about nutrition at all stages of life.

starting your weight loss journey

1. Embrace the Long Game

2. rely on a professional to help, 3. adopt the 80/20 philosophy, 4. understand set point theory, 5. track your food (at least to start), 6. rethink the scale, 7. track other metrics, 8. get moving, 9. focus on fiber, 10. eat protein at every meal, the bottom line.

The clickbait is everywhere with snazzy headlines saying, "Drop 10 lbs. Fast" or "Fit Back into Your Skinny Jeans." But what if you feel like you have an overwhelming amount of weight to lose, and you just don't know where to start?

You may have tried keto , celery juice , detoxes, low-carb, low-fat—you name it. You might even be pretty good at losing weight—the problem is you can't seem to keep it off.

If this sounds like you, keep reading.

"Mindset is like 90% of the work." That's what my client, Sarah, said to me regarding the 50 pounds she lost and has maintained. I'm sharing tips directly from her on how to get started—and stick with it—when you're not quite sure where to start on your weight loss journey.

Changing habits requires repeating the new behaviors over the long term, according to 2021 research in Psychology & Health . This includes setting realistic expectations .

A safe, sustainable amount of weight to lose is about 1/2 pound to 2 pounds per week. In reality, however, that might look more like 2 to 3 pounds per week in the beginning, then perhaps 1/2 pound down the next week, then up a pound the next week, then maintaining for a few weeks before dropping a pound again.

Your weight loss graph will look more like a staircase or a squiggly line than a perfectly straight line. If it's jumping all over the place, but trending down overall, you're doing all right.

This is not the time to try another detox or strict meal plan that an Instagram influencer is promoting. Those are diets in disguise—they work for the short term but not for the long term.

Long-term weight loss is about small habit changes you can keep up with over time. Those who are successful at losing weight usually work with professionals, typically, a health care professional, registered dietitian and therapist.

Yes, a therapist. "I've crash dieted and lost 100 pounds before, and I was physically thinner but not at all mentally healthier, so patience and persistence and the ability to fall down and get up over and over again are key," says Sarah. "Also, if you feel you have an eating disorder, like binge eating, seek help from a counselor that specializes in that."

This journey is hard alone. It can also be hard with close friends and family. Health care professionals provide two important things: science-based weight-loss recommendations and accountability from someone who isn't a close friend.

Weekly, or even daily, check-ins are key to helping you stay on track. "I think the most important things for me have been getting accountability that best matches my personality, always allowing the 20%, perfecting the art of moving on and always zooming out and focusing on the long game," reports Sarah.

Many insurance plans cover visits with registered dietitians and therapists, so check with yours to see if your visits may be covered.

So what is the 20% that Sarah mentioned? Think of it as all of the foods you restrict when you're dieting but eventually end up bingeing on.

Sustainable weight loss is about ditching the all-or-nothing mentality, letting go of the idea that one meal can make or break your efforts and embracing balance. Aim to follow the MyPlate guidelines about 80% of the time throughout the week and on weekends. That means trying to have three meals per day, most days, filling your plate with about one-half of vegetables and fruits, one-quarter of whole grains and one-quarter of protein with some healthy fat.

Then, don't stress about the rest. It's a "flexible structure." No guilt allowed.

The body likes balance. Body temperature stays within a narrow range of 98.6°F. The pH of blood is around 7.4. Your body has a weight range it likes to stay within too: It's called your set point.

Unfortunately, it's easier for this range to move up than it is to move down. This is for various reasons scientists are still trying to figure out. For example, a 2022 study in the journal Obesity found that a 16% weight loss decreased metabolic rate (the number of calories burned at rest) in premenopausal women. Weight loss has also been shown to increase ghrelin, the hormone that signals hunger, in breast cancer survivors, per a 2021 study in NPJ Breast Cancer .

With that said, lowering your set point is not impossible. After all, there are numerous success stories, like the people in the National Weight Control Registry who have lost 30 pounds or more and kept it off for at least one year.

So, how do you do it?

According to Beth Israel Deaconess Medical Center (BIDMC) , crash dieting is not the answer. Instead, aim to lose 5% to 10% of your body weight at one time. "That's the amount of weight you can lose before your body starts to fight back," BIDMC reports on its website.

Then, and here's the hard part, work to maintain that loss for six months before trying to lose another 5% to 10%. This is the time during which people often throw in the towel or opt for the crash diet their friend is doing.

But, if you can stay the course and ride out the maintenance for six months, "You can repeat the cycle and reset your set point again by losing another 10%. Through small, gradual changes in your daily habits, you'll be able to stay at that new, lower weight for the rest of your life. This prescription is vital to outsmarting the body's natural tendencies to regain weight," according to the BIDMC website.

You may also have to reassess your initial weight-loss goal. If you reach a point where you feel great, are healthy and have habits you can sustain for months, but the number on the scale is higher than you'd like, it may be time to embrace a new number.

Research, like the 2019 study in the journal Obesity , suggests that those who track their food are most successful with losing weight and keeping it off.

While tracking isn't meant to be done forever, it can be a helpful tool until new habits stick. A habit is an automated behavior. The more habits you create, the fewer decisions you have to make and the more brain space you have to think about other things.

Starting your weight loss journey by tracking your food intake may give you a better idea about what a serving of oatmeal looks like in your bowl, or how many random handfuls of chips you munch on as you try and figure out what to make for dinner. You can track food in a written diary, by taking photos, in a calorie-counting app or a combination of these.

If you've never tracked calories, it can be a good place to start so you can become familiar with portion sizes and macronutrients (fat, protein and carbohydrates). A word of caution, though—calorie counting can become obsessive and backfire, leaving you out of touch with your hunger and satiety signals. You may be more likely to turn to an app to tell you what and when to eat, instead of listening to your body.

Work with a registered dietitian who can help you figure out the best tracking approach for you and can also review your meals so you have accountability.

A 2021 study in Translational Behavioral Medicine suggests that those who self-monitored their weight lost more of it.

Here's the caveat: Weight should not be the only metric you track. And you need to understand what the scale measures.

The scale does not measure fat—and you do not lose or gain fat overnight.

The scale is a measurement of everything in your body, mostly fluid, but also bones, organs, fat and muscle. The scale will show your weight within about a 3- to 4-pound range and goes up and down for various reasons. If you poop, it goes down. If you eat salty takeout food, it goes up (because salt encourages water retention). A strength-training workout can bump it up, due to a temporary increase in inflammation.

Daily weigh-ins do more harm than good for some people, so weighing once a week might be a good frequency. Or, for some, the scale might need to go . If you find you obsess over the number, it stresses you out too much or you're equating the number to your self-worth, ditch the scale. There are other ways to measure your progress.

Sarah was stressing so much about what the scale would say every Monday that she decided to weigh every day and found it more helpful. "Personally, weighing daily has helped because it's normalized the fluctuations for me and helped me realize when I'm averaging in the wrong direction. There are great apps that plot the average trend of your weight, which helps, but I think overall daily weighing has truly been helpful," says Sarah.

Several of my clients might not see the scale move in months, but they lose inches and feel amazing. In addition to weekly weigh-ins, consider taking waist circumference measurements and progress photos once a month.

Five pounds of fat and five pounds of muscle weigh the same, but muscle takes up less space (and adding more means you're getting stronger), so these metrics help you see body composition changes and will motivate you to keep going.

In addition to how you look, take note of how you feel. Can you walk further, run faster or do a pushup? If you know what they were when you started, have your cholesterol levels or blood sugar numbers improved? Include some goals around what your body can do, rather than how you look.

Diet matters more than exercise for weight loss, but exercise is crucial for keeping off the weight. Plus, exercise has plenty of other benefits .

If you are sedentary and then start moving, you will start burning calories, which will create a calorie deficit. "Finding exercise you love helps to maintain the weight loss," reports Sarah.

Don't know where to start? Start walking. Create small, attainable goals like 15 minutes per day and work up to 30 minutes. If you currently walk 2,000 steps per day, don't try to walk 10,000. Start with 4,000 per day and add more every couple of weeks.

Next, add strength training, using either weights or your body weight. Start with one day per week and work up to two to four times per week. Strength training builds muscle, and muscle burns calories even when you're sitting at your desk all day.

Cardio exercise, like running, biking or swimming, is great too. A good balance is daily walking, strength training two to four times per week and cardio or high-intensity interval training (HIIT) one to three times per week.

Progressively increasing your exercise frequency and intensity will help you stick to it. And the best exercise is the one that you'll keep doing.

A calorie deficit is needed for weight loss, but instead of focusing on what to restrict, focus on what to add. The body breaks down protein, carbohydrates and fat from food and absorbs the nutrients. If you're eating more calories than your body needs, the extra will be stored as fat.

However, the body doesn't absorb or store fiber. Fiber passes through the stomach and intestines largely unabsorbed, bulks everything up and then you poop it out. Fiber is found in fruits, vegetables, whole grains, nuts, seeds, beans and legumes.

By making half your plate vegetables and fruits at most meals, you automatically shift the caloric composition of your meal. For example, 1 cup of pasta or rice is 200 calories, but 1 cup of vegetables is about 30 calories. So not only can you eat more vegetables for fewer calories, but you also get the added benefit of the fiber (as well as vitamins and minerals), which moves through your system slowly, keeping you full longer.

Fiber also expands and slows the emptying of the stomach, which sends signals to the brain that you are full. Gut bacteria feed off fiber and produce short-chain fatty acids, like acetate, which plays a role in regulating body weight, according to a 2019 review in Nutrients .

Aim for 25 to 35 grams of fiber per day or about 8 to 10 g per meal. According to the USDA, 1 cup of raspberries has 8 g of fiber, 1 cup of cooked broccoli has 5 g of fiber and 1/2 cup of black beans has about 7 g of fiber.

Along with fiber, eat protein at every meal, especially breakfast. A 2021 review in Nutrients suggests that when people eat a high-protein breakfast, they have fewer cravings and eat less later in the day.

Protein suppresses the hunger hormone, ghrelin, and is digested slowly, keeping you full longer. When protein is eaten with carbohydrates, it slows the rise of blood sugar, which prevents the spike-and-crash effect that leaves you craving carbs an hour after you eat. Include protein, fiber and healthy fat at each meal.

Protein needs are based on weight, but about 20 g per meal is a good starting point. According to the USDA, a serving of Greek yogurt packs 16 g of protein, and you can pair it with berries for fiber. Three ounces of cooked chicken , about the size of a deck of cards, has about 26 g of protein. Beans are a protein-packed vegetarian option.

If you feel overwhelmed with how much weight you have to lose, start small. Don't try to tackle everything at once. In order to lose weight and keep it off, you need to embrace a long-term mentality and focus on small habit changes. Get professional help so you have accountability and can focus on the habits that move the needle most. Track other metrics, along with the scale. Finally, move your body most days, focus on making half your plate vegetables at meals, get out of the all-or-nothing mentality and celebrate your success along the way!

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How to start a weight loss journey — and stick with it

Couple  Eating Lunch with Fresh Salad and Appetizers

Ask your friends and family what their goals are for the summer and I’m sure you will hear a lot of this: “I am going to eat healthier,” “I’m going to eat more vegetables,” “I’m going to lose the quarantine 15 .”

It's probably not the first time they've had those goals and, after many attempts at dieting , you’d think it would be easier to get started. In reality, though, the contrary is usually true. Beginning a weight-loss journey, especially when you’ve had multiple failures in the past, can be overwhelming — and even flat-out daunting, but it can be done!

How to start losing weight — even if you've tried before

Here are five tips to help get you eat better this summer and beyond:

1. Look into your past

Most of us have a diet history. We know what works and doesn’t work. Perhaps you jumped on the keto bandwagon in 2019 only to fall off hard. Because, well, you just l-o-v-e your sourdough. You know if you’re a carbs-in-the-morning or a skip-breakfast-altogether person. Don’t attempt to make changes that you know won’t match your lifestyle and preferences. Be realistic about who you are.

In other words, if breakfast is your favorite meal of the day and you know you overeat later in the day when you skip it, intermittent fasting probably isn’t the best way to go for you.

If an afternoon snack is what you need to get you through your evening workout, then trying to stop all snacking isn’t the best route to take. Instead, come up with three or four healthy on-the-go snacks you can put into rotation.

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2. don’t give yourself a deadline.

It’s the journey that counts right? I’m all for goals, but when you give yourself a specific date to reach a goal , it often sets you up to fail for a couple of reasons.

One, if you don’t see progress being made fast enough, you may say, “Scrap this plan!” — even though you’ve actually made excellent progress.

Second, the stress of the date may work against you. Setting a deadline may only put extra pressure on you and cause your stress hormones to actually start working against you and your weight-loss goal. Instead, stay calm and healthy on.

Enjoy the life that you’re living and enjoy being in the best health and at the the best weight you can be, even if that means being off a certain weight goal by a couple of pounds. Remember patience and consistency are key, and enjoy the process of reaching better health each day.

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3. think about your sleep habits and stress levels.

It’s not all about the food. Even if you're focused and eating “perfectly,” other lifestyle factors may be working against you. Sleep and stress are two pillars of a nutritious life that I discuss regularly.

The good part is that if you’re not managing these well, making a few necessary changes can show up on the scale. Create a new sleep routine and stick to it. It’s just as important as diet!

Look for a daily activity to reduce stress .

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4. work on one change at a time.

Think about a not-so-great habit you have, that you do daily. Is it adding sugar to your coffee? Going for afternoon chocolate as a pick me up? Whatever it is, change it up with a new healthier alternative. You don’t necessarily need to start pounding healthy wellness shots that have become quite the rage, sometimes, the smallest changes make the biggest impact.

A change as simple as swapping out the syrup from a daily coffee saves you 80 calories, and 20 grams of sugar, each and every day!

Since it is only one change, it won’t be so overwhelming to adjust, and since it is something you do daily, that one improvement may have a great impact.

5. Reward yourself

Be good to you! Celebrate small goals with small rewards — and they don't have to involve food. Skipped soda all week? Feel good about that and reward yourself with a manicure.

Sometimes these rewards are enough to push us forward and up the motivation.

For more tips on how to live a nutritious life, follow Keri on Instagram @nutritiouslifeofficial

starting your weight loss journey

Keri Glassman, MS, RD, CDN, is a renowned nutritionist, healthy cooking expert and wellness thought-leader. She is the founder and CEO of Nutritious Life , a lifestyle and media company devoted to helping individuals discover and live their most nutritious (and happiest!) lives. Follow Keri on Instagram @nutritiouslifeofficial .

A Guide to Starting a New Weight Loss Journey

Tuesday, Jan 2, 2024 Featured , Lifestyle

Embarking on a weight loss journey can be both exciting and daunting. It’s a step toward a healthier, more vibrant life. However, starting might feel overwhelming with various approaches and information available. Remember, it’s not just about shedding pounds ; it’s about cultivating a sustainable and healthy lifestyle. 

In this guide, we’ll explore the importance of weight loss for overall well-being, how to start your journey, practical strategies to stay on track, essential precautions, and the significance of this transformative journey.

Article Overview:

  • Importance of weight loss for healthy living

How to begin your weight loss journey

Strategies and life hacks to stay on track, precautions, importance of weight loss for healthy living.

Weight loss is more than just fitting into smaller clothes or looking a certain way. It’s fundamentally about your health. Excess weight can lead to various health concerns like heart disease, diabetes, joint issues, and more. Shedding even a modest amount of weight can significantly reduce the risk of these conditions. Moreover, it enhances energy levels, improves mood, and boosts self-confidence. 

Starting a weight loss journey can be a transformative step toward better health and well-being. Begin by establishing achievable and realistic goals . Avoid setting lofty or unrealistic targets that might be difficult to reach. Set small, attainable milestones that you can work toward gradually.

Reflect on your current habits regarding food intake, physical activity, sleep patterns, and stress levels. Identifying areas that need improvement can help in planning changes effectively. Before making significant changes to your diet or exercise routine, it’s advisable to consult a healthcare provider or a registered dietitian . They can offer guidance tailored to your specific health needs and goals.

Rather than making drastic changes overnight, focus on incorporating small, sustainable modifications into your daily routine. For instance, start by adding more vegetables and fruits to your meals or incorporating short bursts of physical activity into your day. Find enjoyable forms of physical activity that you can incorporate into your routine, whether it’s walking, jogging, cycling, dancing, or yoga. Aim for at least 150 minutes of moderate-intensity exercise per week.

Drink an adequate amount of water throughout the day. Water not only keeps you hydrated but can also help control hunger and prevent overeating. Pay attention to what and how you eat. Slow down during meals, chew food thoroughly, and listen to your body’s hunger and fullness cues. Avoid distractions like screens while eating. Maintain a food journal or use the Healthi app to track your food intake, exercise, and progress. This can help you stay accountable and identify areas for improvement.

Embrace a balanced and nutritious diet that includes a variety of whole foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats. Strive for moderation and portion control. The Healthi app is an excellent tool to help you stay on track with a balanced diet plan. It generates custom meal plans, while also providing you with recipes that you can try to mix things up. For those seeking to make healthier food choices, let Healthi’s BITES system be your guide. This feature assigns numerical values to food items, helping you make more informed and healthier choices. It gives you the power to track your progress and stay accountable, all while working toward a healthier you.

However, that’s not all! The Healthi app offers six distinct weight loss plans , each tailored to address specific dietary habits and preferences. 

The Better Balance plan is designed for individuals who regularly consume processed meals. It offers a flexible plan that’s less reliant on meticulous tracking and encourages a more balanced and nutritious approach to eating.

The Sugar Smart plan is geared toward individuals who frequent fast-food restaurants two or more times a week. It aims to break the cycle of fast food consumption, promote healthier alternatives, and encourage mindful choices when dining out.

The Carb Conscious plan is ideal for those who habitually consume processed carbs like bread, pasta, cereal, or chips. It helps curb carb cravings, promotes healthier carbohydrate choices, and provides a balanced approach to managing carb intake.

The Conquer Cravings plan is tailored for those who crave sweets after dinner or can’t resist finishing a bag of salty snacks in one sitting. It helps manage sugar and salt cravings effectively and encourages mindful indulgence without overdoing it.

The Calorie Command plan is perfect for individuals who already eat healthy but struggle with portion sizes. It is ideal for those who prefer a number-oriented approach to weight loss, and it provides clear parameters for portion control, ensuring balanced meals.

The Keeping Keto plan is tailored for those who feel deprived on other diets and prefer protein-rich, fatty foods over carbs. It is ideal for individuals who have tried various weight loss methods with limited success. The plan promotes a satisfying and sustainable approach to weight loss.

The Healthi app understands that one size does not fit all when it comes to weight loss. That’s why it offers these six diverse plans to cater to your specific dietary habits and cravings. Whether you’re a carb lover, sweet tooth, or fast-food enthusiast, there’s a personalized plan waiting for you. Choose the weight loss plan that aligns with your needs and preferences, and let the Healthi app guide you on your journey toward a healthier, happier you. 

Lastly, weight loss is a gradual process, and sustainable changes take time. Stay consistent with your efforts, and be patient and kind to yourself along the way. Keep in mind that every person’s weight loss journey is unique. It’s essential to find an approach that suits your lifestyle, preferences, and health requirements. Focus on building healthy habits that you can maintain in the long term rather than aiming for quick fixes. Celebrate small victories and stay committed to your journey toward a healthier you.

Staying on track during a weight loss journey involves implementing strategies and life hacks that help maintain consistency and motivation. Firstly, plan your meals in advance to ensure you have healthy options readily available. This can prevent impulsive eating and reliance on processed or unhealthy foods. Prep meals and snacks, portion them out, and store them for easy access during busy days.

Surround yourself with a supportive network of friends, family, or online communities that share similar goals. Having a support system can provide encouragement, accountability, and motivation throughout your journey. The Healthi app provides a dynamic hub where individuals with similar health objectives come together, fostering connections with like-minded people on various stages of their wellness journeys. This vibrant community serves as a supportive space, offering not only camaraderie and empathy but also a treasure trove of valuable tips and tricks to sustain motivation and stay focused on your goals.

Furthermore, use smaller plates, bowls, and utensils to control portion sizes. Focus on eating slowly, savoring each bite, and paying attention to your body’s hunger cues to avoid overeating. Be mindful of emotional eating triggers and practice mindful eating. Pause and assess your hunger levels before eating, distinguishing between physical hunger and emotional cravings.

Establish a consistent exercise routine that includes activities you enjoy. Mix up your workouts to prevent boredom and target different muscle groups. Schedule exercise sessions in your calendar to prioritize them. Additionally, define clear and specific goals for yourself. Whether it’s achieving a certain weight, fitting into a particular clothing size, or completing a fitness challenge, setting tangible goals can keep you motivated and focused.

Aim for 7-9 hours of quality sleep each night. Poor sleep can disrupt hormones related to appetite regulation, potentially leading to cravings and overeating. Manage stress through relaxation techniques such as meditation, deep breathing, or yoga. Chronic stress can contribute to emotional eating and hinder weight loss progress. Finally, understand that setbacks and plateaus are normal parts of the journey. Be kind to yourself, avoid self-criticism, and focus on the progress you’ve made rather than dwelling on temporary setbacks. 

Before starting any weight loss program or making significant changes to your diet or exercise routine, consult your healthcare provider or a registered dietitian. They can offer personalized advice based on your health status, medical history, and individual needs.

Steer clear of extreme or crash diets that promise rapid weight loss. These diets often lack essential nutrients, are difficult to sustain long-term, and can negatively impact your health. Instead, focus on gradual, sustainable changes to your eating habits. Be mindful of emotional eating triggers and be cautious not to rely on food as a coping mechanism for stress or emotions. Practice mindful eating and seek alternative stress-relief methods.

Be cautious when using weight loss supplements or products. Many over-the-counter supplements aren’t regulated and may contain potentially harmful ingredients. If considering supplements, consult your healthcare provider for advice.

Pay attention to your body’s signals. If you experience persistent fatigue, dizziness, headaches, or any other unusual symptoms, it’s crucial to address them promptly. Don’t ignore warning signs from your body. While regular exercise is essential for weight loss, over-exercising can lead to burnout, fatigue, and even injury. Gradually increase the intensity and duration of your workouts and allow your body adequate rest and recovery time.

By taking these precautions, you can ensure a safer and more effective weight loss journey while prioritizing your overall health and well-being. Always approach weight loss with a focus on sustainable and healthy lifestyle changes.

Starting a weight loss journey is an empowering decision toward a healthier you. Remember, it’s not just about reaching a number on the scale; it’s about adopting a lifestyle that nurtures your body and mind. Set realistic goals, make gradual changes, stay consistent, and celebrate small victories along the way. Be patient, stay resilient, and trust the process. Your journey to a healthier, happier you has just begun!

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starting your weight loss journey

starting your weight loss journey

Weight Loss for Beginners: A Complete Guide

starting your weight loss journey

Published in Weight Loss

Heather Davis, MS, RDN, LDN

someone measuring their waist

According to the CDC, about 41.9 percent of adults in the U.S. are obese. This number has increased by more than 11 percent since 1999, signaling that obesity and being overweight are on the rise.

Being overweight or obese can put people at an increased risk for a number of health conditions , including high blood pressure, type 2 diabetes, heart disease, and mental health disorders like depression and anxiety.

But when it comes to weight loss, there’s no simple formula that works for everyone. The good news is that healthy and sustainable weight loss is possible when you create and stick to a plan that’s designed for your unique health needs and goals.

In this beginner’s guide to weight loss, we’ll be covering the basics of nutrition, exercise, and other lifestyle factors that can help you succeed in your weight loss journey.

Why Is Weight Loss So Complicated?

Your body’s ability to manage or lose weight is contingent on many different factors. Genetics, medical history, activity levels, stress, sleep, nutrition, and even blood sugar levels can affect weight loss . 

statistics about weight loss in america

But for many people, weight loss isn’t as simple as eating a low-calorie diet or exercising seven days a week. As anyone who has ever started on a weight loss journey may know, the progress you’re seeing can plateau over time, you may experience cravings , lack motivation, or start to feel burnt out along the way.

But don't fall for the weight loss plateau myth —and if you find yourself experiencing less progress despite following the same healthy habits, your body may simply need time to adapt into a weight mantenance phase.

Reaching a healthy body weight is not only positive for your overall health, it can also reduce your risk of developing metabolic disorders, such as type 2 diabetes . For example, it’s estimated that :

  • 38 percent of U.S. adults have prediabetes
  • 11.3 percent of the U.S. population has type 2 diabetes

So if you’re someone who’s figuring out how to start your journey, there are a lot of things to keep in mind and many ways to get off track. With this beginner’s guide, our goal is to break through all the weight loss myths out there and provide the information you need to start this journey on the right foot.

Check out what our dietitian Heather Davis, MS, RDN, LDN had to say about one common weight loss myth in her conversation with certified health and fitness coach Caroline Jordan:

5 Tips For Starting On a Weight Loss Journey

Now that we've taken a closer look at some of the ways that being overweight can impact your metabolic health, here are some weight loss tips to keep in mind when starting out on your journey.

5 tips for starting a weight loss journey

1) Start out by setting weight loss goals: Realistic and specific goals can keep you motivated and help you monitor your progress along the way. 

2) Consult a dietitian to create a balanced diet plan: A dietitian can work with you to create a balanced diet plan that is made up of whole foods, limits processed and fast foods, and is tailored to your specific health, calorie, macronutrient, and micronutrient needs.

3) Create a workout plan you can follow consistently and that is appropriate for your body: Exercise is a critical component of weight loss for many people, and creating a realistic and appropriate workout plan that you can actually stick to is important. 

4) Outline which lifestyle habits you may need to optimize: Getting enough sleep, staying hydrated, and taking care of your mental health are all lifestyle habits that may impact your weight loss journey. Your personal dietitian can help you with these as well. 

5) Consider tracking your symptoms . Key symptoms of metabolic and neuroendocrine health include energy levels, digestive health, sleep quality, mood, and cognition, among some others. These symptoms can tell us a lot about what might be holding us back on our bigger-picture health and weight loss success. 

Is Your Diet Important for Weight Loss?

When it comes to weight loss, your diet plays a key role. But research shows that losing weight is actually a lot more complicated than eating fewer calories than you burn. 

Different foods with the same amount of calories can affect the body differently, and our weight can be highly influenced by other factors like hormones. 

With that in mind, here are some dietary tips that go beyond the simple “calories in, calories out” equation. 

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Dietary Tips for Beginners

Eat adequate protein.

Our bodies use protein to build and maintain our bones, muscles, and skin, and can help weight loss by increasing satiety and thermogenesis . Learn more about how protein can support weight loss here .

Eat Enough Fiber

a graphic of high fiber whole foods

  • High Fiber Fruits: Raspberries, pears, apples, and bananas
  • High Fiber Veggies: Spinach, broccoli, brussels sprouts, romaine lettuce
  • High Fiber Whole Grains: Barley, quinoa, oatmeal, popcorn, brown rice
  • High FIber Seeds and Nuts: sunflower seeds, chia seeds, almonds
  • High Fiber Legumes: Split peas, lentils, and black beans

Studies show that fiber intake may help promote weight loss , independently of caloric intake and intake of other macronutrients. Unfortunately, only five percent of Americans have enough fiber in their diet. Find out more about how this carbohydrate can be beneficial for your weight loss journey here .

Monitor Your Total Calorie Intake

As mentioned earlier, counting the number of calories you consume can’t tell you everything about how to succeed at weight loss. However, your caloric intake still plays an important role in your weight. 

Eating too few or too many calories for your individual needs can both sabotage weight loss success. Consuming more calories than you need can lead to weight gain , but so can undereating for your needs. If you need a hand to keep you on track, here are some weight tracker apps that can help you monitor your daily calorie intake.

Reduce Your Intake of Processed Foods

someone grabbing a slice of pizza

Foods that are highly processed tend to contain more ingredients like refined sugar, salt, and trans and saturated fats. High intake of these foods can contribute to weight gain and serious health problems , so when it comes to weight loss snacks , try opting for more whole foods.

Avoid Sugary Drinks and Other Sources of Empty Calories

Avoiding or reducing your intake of sugary drinks can go a long way in helping you lose weight. These drinks not only add empty calories to your diet, which are calories from foods that have little or no nutritional value, they also contain a lot of added sugar .

Insert Member Story/Testimonial Quote image box from Roxanne

Creating a Weight Loss Workout Plan for Beginners

A good weight loss strategy should include a workout plan. Aim for a weight loss plan that suits your individual needs, that you are able to do consistently, and that incorporates both full body strength training and cardio. To learn more about how cardio can benefit your weight loss goals, read our article on cardio exercise .

Strength training is another type of exercise that has been linked to weight loss and improved lean muscle mass. Here’s what you need to know about how it can benefit your weight loss . 

Common Cardio and Strength Training Exercises

a girl riding a bike

Some common cardio exercises are:

  • Brisk walking
  • Jumping rope
  • High intensity interval training (HIIT)

You can also include strength training exercises to lose weight or build muscle while on your journey. Start out with a beginner workout plan that can be done with dumbbells, a barbell, or with your own body weight. 

Check out our sample glute and hamstring workout and a chest and shoulder workout to start with. If you're a beginner, working with a personal trainer can be a great way to get started. 

Sample Weekly Workout Plan

Here is a sample of what a weekly workout plan can look like. This is a great starting point, but be sure to make it work for your specific needs, which may include extra rest days at the beginning.

Doing more than your body is capable of can lead to injury or worsened current health or medical conditions, so it’s always a good idea to start slow and work your way up to more vigorous exercise.

a sample workout plan

Other Lifestyle Changes for Sustainable Weight Loss

As we mentioned earlier, it isn’t just your diet and exercise habits that affect your weight. Here are some other lifestyle factors to focus on to optimize your weight loss.  

Drink Adequate Water and Stay Hydrated

It’s important for many functions in the body to make sure to drink water and stay hydrated throughout the day. Drinking sufficient water may also be linked to weight loss and may also help people burn more calories . 

One study found that obese women who replaced high-caloric beverages with water experienced an average weight loss of two to 2.5 percent. Learn more about how to stay hydrated here .

Get Plenty of Sleep Each Night

a girl sleeping in her bed

Sleep is also crucial for the functioning of your body, and research shows that not getting enough sleep can affect your mental health , increase your risk of serious health conditions, and even lead to weight gain . 

On the flip side, studies show that getting enough sleep may help with weight loss . Read more about proper sleep hygiene here . 

Aim to Reduce Stress Throughout the Day

a body reading a book next to a plant

Long-term elevated cortisol levels are linked to an increase in abdominal obesity . Stress can also make you more likely to reach for comforting foods that are higher in calories, and may even lead to moving and exercising less. Here are some tips for managing stress that may also support weight management.

Try Using a Weight Loss App to Stay Accountable

Weight loss apps can be a great tool to keep you accountable to your weight loss goals. Many apps, including the Nutrisense app , have features that allow you to track your meals and physical activity, as well as other lifestyle factors that affect weight like sleep and stress.

Check out our article about our favorite weight loss apps here !

3 Key Takeaways for Getting Started with Weight Loss

three key takeaways for weight loss

Engage with Your Blood Glucose Levels with Nutrisense

Your blood sugar levels can significantly impact how your body feels and functions. That’s why stable blood glucose levels can be an important factor in supporting overall wellbeing.

With Nutrisense, you’ll be able to track your blood glucose levels over time using a CGM , so you can make lifestyle choices that support healthy living.

When you join the Nutrisense CGM program , our team of credentialed dietitians and nutritionists are available for additional support and guidance to help you reach your goals.

Ready to take the first step? Start with our quiz to see how Nutrisense can support your health.

Find the right Nutrisense program      to help you discover and reach your health potential .

Heather Davis, MS, RDN, LDN

Reviewed by: Heather Davis, MS, RDN, LDN

Heather is a Registered and Licensed Dietitian Nutritionist (RDN, LDN), subject matter expert, and technical writer, with a master's degree in nutrition science from Bastyr University. She has a specialty in neuroendocrinology and has been working in the field of nutrition—including nutrition research, education, medical writing, and clinical integrative and functional nutrition—for over 15 years.

Learn more about Heather

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  • EXPLORE Random Article

How to Start Losing Weight

Last Updated: March 3, 2023 References

This article was co-authored by Danny Gordon . Danny Gordon is an American College of Sports Medicine (ACSM) Certified Personal Trainer and Owner of The Body Studio for Fitness, a fitness studio based in the San Francisco Bay Area. With over 20 years of physical training and teaching experience, he has focused his studio on semi-private personal training. Danny received his Personal Trainer Certification from the California State University, East Bay and the American College of Sports Medicine (ACSM). This article has been viewed 11,358 times.

Danny Gordon

Planning a Safe Weight Loss Goal

Step 1 Make an appointment with your doctor.

  • Try sites like FitWatch who provide a target date calculator.
  • If you are obese, try contacting a weight loss center to try setting long-term weight loss goals that are reasonable and healthy. [3] X Research source

Step 3 Consider what your challenges will be.

Starting an Exercise Program

Step 1 Buy a low-cost pedometer or a sophisticated activity tracker to track your steps.

  • You may be surprised at how quickly adding 10-minute walks throughout the day can add miles to your pedometer.

Step 2 Aim for one hour of exercise per day.

  • If you are 60 or older, stick with low-intensity workouts, like walking and swimming, but try to increase your pace slowly. Maintain at least 10 minutes of exercise at a pace where you find it hard to keep up a conversation during your workout.

Starting a Healthy Eating Plan

Step 1 Start by cutting portion size.

  • There’s a chance you’ll curb overeating, but still feel full on 75% of your normal daily calories.
  • Serve your smaller portion on a smaller plate. You’ll feel fuller and more satisfied.

Step 2 Keep a food journal.

  • The same is true of low-carb diets. Using an alternate-day plan may also be easier to keep up in the long-term.

Step 6 Subscribe to a healthy recipe magazine or try a new cookbook.

Expert Q&A

Danny Gordon

  • Plan to weigh yourself at the same time each week. At the beginning, constant trips to the scale will only reduce your resolve. You need to judge in weekly progress, rather than daily reductions. Thanks Helpful 0 Not Helpful 0
  • Your most important piece of exercise/weight loss equipment is likely to be a good pair of walking shoes. Buy supportive shoes to reduce your risk of pain and injury. Thanks Helpful 0 Not Helpful 0
  • Try to eat healthier foods and exercise while you can. Do not over push yourself. Thanks Helpful 0 Not Helpful 0

Things You'll Need

  • Weight loss calculator
  • Activity tracker/pedometer
  • Gym membership/exercise equipment
  • Walking shoes
  • Food journal
  • Whole foods
  • Healthy cookbook/magazine subscription

You Might Also Like

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  • ↑ Danny Gordon. Certified Personal Trainer. Expert Interview. 18 October 2019.
  • ↑ http://www.webmd.com/diet/obesity/4-ways-to-get-that-diet-going
  • ↑ http://www.active.com/running/articles/8-tips-to-start-your-weight-loss-journey-from-ben-davis
  • ↑ http://www.webmd.com/diet/obesity/expert-qa-starting-weight-loss-plan-james-o-hill?page=2
  • ↑ http://www.webmd.com/diet/obesity/expert-qa-starting-weight-loss-plan-james-o-hill
  • ↑ http://www.ncbi.nlm.nih.gov/pubmed/16529878

About this article

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How To Kickstart Your Weight Loss Journey

It doesn't take much to start your weight loss journey.

starting your weight loss journey

Every weight loss journey is a personal one. Because a lot of information is available for beginning the path to weight loss, it can take a lot of work to figure out how to get going. Still, there are ways to ease yourself into losing weight, like changing what and how you eat and getting better sleep . 

However, weight and body mass index (BMI) are not always accurate indicators of overall weight. For example, BMI does not consider body composition, ethnicity, sex, race, and age. Likewise, there is no "normal" body weight, and certain foods and behaviors are not "good" and "bad." 

Consult a healthcare provider if you plan on starting a weight loss journey. For example, a registered dietitian nutritionist can help ensure you get enough nutrients and offer tips that fit your needs . Also, if you have a history of disordered eating, talk to a mental healthcare provider before changing your eating patterns.

Weight and Health

Research has found no singular, universal diet for weight loss. Instead, weight loss depends on each person's unique goals and needs. Also, the best diet is one that you can maintain for long periods.

Therefore, setting realistic goals is key before kickstarting a weight loss journey. Generally, weight loss depends on the amount and type of food you eat and when you eat your meals. From there, some evidence suggests that your personal goals should fulfill your nutritional needs, be safe and effective, culturally acceptable, and be inexpensive.

Consulting a healthcare provider may help you figure out your personal goals. For example, a healthcare provider can identify areas you can improve. For example, if you eat out several times per week, you might limit eating out to every Friday. Or, if you find yourself eating for emotional reasons, a healthcare provider can help you adopt other coping skills.

After identifying those areas and making changes, keeping track of your habits helps monitor and maintain your weight loss journey. Then, regularly check in with a healthcare provider to update your goals as needed.

Factors That Affect Weight Loss

Several factors may affect your ability to lose weight, like:

  • Social determinants of health:  Where you live and work can influence your diet. For example, some communities might have different access to fresh fruits and vegetables than others.
  • Health conditions:  Some diseases impact a person's ability to lose weight. For instance, illnesses that cause hormonal changes and insulin resistance can cause obesity. Examples include polycystic ovary syndrome (PCOS), Cushing's disease, and diabetes. Also, mental health conditions that impact how you manage stress can also lead to weight gain.
  • Medications:  Steroids and antidepressants may cause weight gain.
  • Genetics:  In some cases, overweight and obesity run in families. For example, your genes may determine how your body stores fat.

How To Kickstart Weight Loss

There are a few lifestyle changes that you can implement to kickstart your weight loss journey. However, keep in mind that certain foods and behaviors are not "good" or "bad." You can still make room for your favorite indulgences in moderation. 

Fill Your Meals With Vegetables

Adding more vegetables to your diet can help you start losing weight. Vegetables are rich in nutrients like magnesium and vitamin A. Magnesium helps build strong bones, while vitamin A supports your immune system and eyesight.

Vegetables are also low in calories but high in both fiber and water. By making vegetables the main meal staple, you'll eat fewer calories without giving up nutrition. Also, the fiber will add bulk to your meals, satiating your appetite and helping you feel full. 

The amount of vegetables you ought to eat depends on factors like age or activity. A good place to start would be to have at least one to two cups (a cup is the size of a tennis ball) at each meal, including breakfast.

For breakfast, you could scramble a few eggs with the following: 

  • Italian seasoning
  • Black pepper
  • A handful or two of chopped vegetables (e.g., spinach, tomatoes)

You can also enjoy your scramble with a side of fresh fruit. 

Then, at lunch, opt for a salad or include ingredients on a sandwich or wrap, like lettuce or tomato. Add vegetables to grain dishes at dinnertime, such as quinoa with roasted vegetables or whole grain pasta with sautéed broccoli. Or spiralize, chop, or shred vegetables to create fun alternatives like zoodles (zucchini noodles) with pesto or tomato sauce.

Cauliflower rice is another good option. Take four cups of cauliflower florets and chop them using the pulse feature on a food processor until they look like rice grains.

To complete a meal and ensure you're getting essential macronutrients, include a lean protein source, such as salmon, chicken breast, or lentils. Then, add a healthy fat, like avocado, nuts, or seeds.

What Are Healthy Fats?

Healthy fats consist of unsaturated fats in foods from plants and animals, like monounsaturated and polyunsaturated fats. Those healthy fats have several health benefits, like:

  • Lowers LDL ("bad") cholesterol, which helps protect your heart
  • Protects against dry eyes
  • Reduces inflammation
  • Promotes the functions of your brain and nervous system

Be Mindful of Your Drinks

Opting for certain drinks can lead to weight loss, too. One review published in 2022 in  JAMA Network Open  found that drinking low- and zero-calorie sweetened beverages rather than sugar-sweetened beverages helped lower body weight and fat percentage.

Water is also a great choice since it has benefits beyond helping manage weight. Drinking water keeps you hydrated, protects your spinal cord, and helps your body get rid of waste. You do not have to give up coffee in the morning, but be sure to include a side of water.

Also, if you don't love the taste of water, add flavor by using the following:

  • Fresh mint 
  • Ginger root
  • Mashed berries
  • Squeezed lemon, lime, or orange

Consider experimenting with teas, as well. Many teas, like green tea, are rich in antioxidants.

Of note, people can lose water from the body in many ways, like sweating more if they're very active, being sick with a fever, or living at high altitudes or temperatures. Those and other factors (e.g., age, sex) determine if a person should consume more or less water daily. In other words, not everyone will have the same daily water needs.

Snack Throughout the Day

Snacking is a great way to increase nutrition and energy between meals when you are hungry. Aim to choose snacks that contain fiber, fat, and protein. Those snacks will keep you satisfied and provide essential nutrients.

Consider the following snacks, for instance:

  • Nuts or seeds along with fruit
  • A cup of raw vegetables with hummus or roasted chickpeas
  • String cheese or yogurt
  • Air-popped popcorn

Although, keep in mind that snacks can be for pleasure, as well. Incorporate some of your favorite indulgences throughout the week.

Get Enough Sleep

Chronic insufficient sleep can increase the risk of type 2 diabetes and heart disease. A lack of sleep may also result in weight gain. 

According to a 2019 study, people who slept for shorter periods had increased hunger, food cravings, food reward, and food intake the next day compared to people who slept longer.

What Is Food Reward?

Food reward concerns how a person measures the short-term value of food (e.g., if they like or dislike it) while they eat it.

Also, some evidence suggests poor sleeping patterns increase snacking on high-carb and high-fat foods.

Generally, quality sleep promotes successful weight loss. Aim to get the quality sleep you need, which is at least seven hours for adults. Engaging in good sleep hygiene , like going to sleep at the same time every night and limiting time spent looking at screens, can also help you get quality sleep.

A Quick Review

It can take a lot of work to start when you want to lose weight. Fortunately, you can do a few things that can help, such as adding more vegetables to your diet and opting for low-calorie drinks or water. Practicing good snacking and sleeping habits can also benefit weight loss efforts. 

If you need help kickstarting your weight loss, consulting a healthcare provider can help. For example, a registered dietitian nutritionist can offer guidance and insight on how to help you lose weight.

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Academy of Nutrition and Dietetics. The health benefits of tea .

Yamada Y, Zhang X, Henderson MET, et al. Variation in human water turnover associated with environmental and lifestyle factors .  Science . 2022;378(6622):909-915. doi:10.1126/science.abm8668

Academy of Nutrition and Dietetics. How much water do you need?

MedlinePlus. Snacks for adults .

Centers for Disease Control and Prevention. Sleep for a good cause .

Yang CL, Schnepp J, Tucker R. Increased hunger, food cravings, food reward, and portion size selection after sleep curtailment in women without obesity . Nutrients . 2019;11(3):663. doi:10.3390/nu11030663

Papatriantafyllou E, Efthymiou D, Zoumbaneas E, Popescu CA, Vassilopoulou E. Sleep deprivation: effects on weight loss and weight loss maintenance .  Nutrients . 2022;14(8):1549. doi:10.3390/nu14081549

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How To Start Your Weight Loss Journey

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Whether you’re starting for the very first time, or have tried every type of weight loss solution for the hundredth time, there are ways to prepare yourself to improve your chances of success.

Based on my experiences treating hundreds of weight loss patients, here are several steps to take before starting your own weight loss journey.

Prepare your mind

Set proper expectations.

Embarking on a weight loss journey requires recognizing that it is a process that takes time. Just as it took time for your body to gain weight, it will take time for it to shed the excess pounds. It’s important to set realistic goals and understand that weight loss is rarely a linear progression.

Initially, you may experience faster weight loss, perhaps around 2-4 pounds per week, or even more for some individuals. However, as you continue on your weight loss journey, it’s natural for the rate of weight loss to slow down. Your body adapts and becomes accustomed to the changes you’ve made, making it more challenging to maintain the same pace of weight loss.

This adjustment period varies among individuals, but it’s important to realize that it is a normal reaction from your body. As you lose weight, your body goes through changes and becomes accustomed to your initial weight loss efforts. This means that you may need to put in more effort and expect potentially slower results as you progress further.

It’s crucial to remember that experiencing a slower rate of weight loss is not a failure on your part. It’s to be expected, and it doesn’t diminish the significance of your accomplishments.

Whether you celebrate a 5-pound loss in the first week or a 1-pound loss in the 18th week, both are worth acknowledging. As long as your overall weight trend is downward, you’re still on the right track towards achieving your goals.

Be prepared for failure

The all-or-none mindset is a common trait among yoyo dieters . It implies that if you embark on a weight loss protocol, you must go all in and give it your maximum effort, or else it’s not worth doing at all. This mindset often leads to a cycle of intense dieting followed by giving in to temptations, feeling guilty, and ultimately giving up.

While this approach may result in rapid short-term weight loss for some, it typically leads to struggles with long-term weight maintenance. The pattern of strict dieting, succumbing to temptations, regaining weight, and then resorting to intense dieting again creates an unhealthy relationship with food. It also generates additional anxiety and stress surrounding eating.

Instead, it’s important to be prepared for the possibility of setbacks and failures along the way. Rather than fearing or feeling guilty about these moments, view them as valuable learning experiences. Failure can help you identify personal weaknesses and challenges, allowing you to anticipate and overcome them in future weight loss attempts.

By adopting a mindset that embraces failure as an opportunity for growth, you can develop strategies to address the specific issues that caused you to stumble. This proactive approach enables you to plan ahead, make adjustments, and find sustainable solutions to prevent similar setbacks in the future.

Remember, weight loss journeys are not always smooth and linear. They involve ups and downs, and it’s how you respond to challenges and setbacks that will determine your long-term success. By embracing the lessons from failure and viewing them as stepping stones on your path to success, you can cultivate resilience and develop a healthier relationship with both food and your weight loss journey.

Understand your motivation

Understanding your motivation is a crucial aspect of starting a weight loss journey. Identifying your reasons for wanting to lose weight and establishing a clear understanding of your motivation can provide the necessary drive and commitment to sustain you throughout your journey.

Here are some key points to consider when exploring your motivation:

  • Reflect on Your Personal Reasons : Take some time to reflect on why you want to lose weight. Is it for improved health, increased energy levels, enhanced self-confidence, or to be a positive role model for your loved ones? Understanding your personal reasons can help you establish a meaningful connection to your goals and serve as a source of inspiration when faced with challenges.
  • Be Mindful of Your Emotional Well-being : Acknowledge that weight loss journeys can be emotionally challenging at times. Be kind to yourself, practice self-compassion, and seek support when needed. Addressing underlying emotional triggers and developing healthy coping mechanisms can help you navigate emotional roadblocks and maintain your motivation.

It’s important to be mindful of the reasons or motivations that may not be beneficial or healthy in the long run. You should strive to be wary of or avoid these motivators:

  • External Pressure : Trying to lose weight solely to meet societal or societal standards, or to please others, can be detrimental to your mental and emotional well-being. Weight loss should be driven by personal goals and aspirations, not external expectations.
  • Unrealistic Body Image Ideals : Striving for a specific body shape or size based on unrealistic beauty standards portrayed in the media can lead to unhealthy behaviors and body dissatisfaction. Remember that everyone’s body is unique, and the focus should be on overall health rather than achieving a specific appearance.
  • Comparison to Others : Comparing your body or progress to others can create a negative mindset and erode self-esteem. Each person’s weight loss journey is individual and influenced by various factors. Instead of comparing, focus on your own progress and celebrate your personal achievements.
  • Rapid or Drastic Results : Seeking quick or extreme weight loss for immediate results may lead to unhealthy practices, such as crash dieting or excessive exercise. Rapid weight loss is often unsustainable and can have negative impacts on your health. Aim for gradual and sustainable weight loss instead.
  • Fixating on the Scale : Placing too much emphasis on the number on the scale can be counterproductive and demotivating. Weight fluctuates naturally due to factors like water retention and muscle gain. Instead, focus on other indicators of progress, such as improved energy levels, strength, endurance, or how your clothes fit.
  • Emotional Validation : Using weight loss as a means to seek validation, acceptance, or love from others can lead to disappointment and a negative self-image. It’s important to develop self-acceptance and love regardless of your weight or appearance.
  • Punishing or Negative Mindset : Approaching weight loss from a place of self-hatred, punishment, or shame can create an unhealthy relationship with food and exercise. It’s crucial to adopt a positive mindset, emphasizing self-care, self-compassion, and nurturing your body with healthy habits.

Remember, a healthy weight loss journey is driven by internal motivations, personal well-being, and a focus on overall health. It’s important to prioritize self-acceptance, self-care, and sustainable lifestyle changes that promote long-term well-being rather than short-term fixes or external expectations.

Prepare your support

Address weaknesses.

As you embark on your weight loss journey, it’s important to gather valuable information that may not be immediately available but will prove crucial along the way. This includes recognizing and addressing weaknesses and mistakes that you may have encountered before or understanding yourself better.

Reflect on your eating habits, such as tendencies for snacking or emotional eating , which can provide initial insights. Additionally, if you have been on a weight loss journey for some time, you likely have a sense of which aspects have posed the greatest challenges for you.

Failures and setbacks can be powerful teachers, offering valuable lessons. Analyze what caused you to stumble or deviate from your diet, as this will provide critical information for your progress.

Once you’ve identified these stumbling blocks, it becomes essential to devise effective strategies to overcome them. For instance, if mindless snacking is a recurring issue, consider removing all tempting snacks from your home to regain control over your impulses. Similarly, if time constraints hinder your ability to prepare nutritious meals, seek out meal plans that can be easily prepped in advance, ensuring you have healthy options readily available throughout the week.

The more weaknesses you can pinpoint and proactively address, the smoother your weight loss journey will become. By recognizing and dealing with these challenges, you are equipping yourself with the tools and strategies necessary for success.

However, it’s crucial to remember not to lose sight of the bigger picture. While focusing on weaknesses and mistakes is important, it is equally vital to maintain a broader perspective. Keep your ultimate goal in mind and stay motivated by envisioning the positive changes you seek to achieve through your weight loss journey.

Get social support

In the beginning stages of your weight loss journey, it is crucial to establish a supportive network and create an environment that fosters your success. Don’t hesitate to communicate your goals and aspirations with your friends and family, allowing them to understand and support your endeavors.

Engaging with an interactive online weight loss community can be incredibly beneficial. These communities provide a platform for sharing personal stories, discussing challenges, and seeking advice. Seek out forums and groups that cater specifically to your situation. For instance, if you have diabetes and are looking to lose weight, find a forum where fellow diabetics are on a similar weight loss journey. Similarly, if you are following the ketogenic diet, joining a forum dedicated to ketogenic dieters can provide valuable insights and support.

It’s essential to actively participate and interact within the online community. Merely observing passively and reading about others’ experiences won’t offer the same level of support. By engaging in discussions, sharing your own journey, and connecting with others, you can tap into a wealth of support and knowledge.

When seeking social support, prioritize individuals who are not only supportive but also knowledgeable about your weight loss journey. These individuals can help keep you accountable, identify potential challenges you may face, and offer valuable tips based on their own experiences. Surrounding yourself with such individuals creates a positive and empowering atmosphere that propels you toward success.

Use the right tools

When embarking on your weight loss journey, incorporating the right tools can greatly enhance your progress and overall experience. From a wide array of options, such as calorie or food tracking apps, supplements, vitamin and nutrient injection therapies, to weight loss medications or surgeries, it’s important to identify the tools that work best for you.

Discovering the tools that complement your needs can be just as crucial as finding a suitable diet plan. For individuals seeking a more structured approach or those with limited experience in weight loss, tracking apps or specific dietary plans can offer valuable guidance.

However, it’s important to recognize that while these tools can be beneficial throughout your weight loss journey, they should not replace the core principles that underpin your success. An effective weight loss diet and an appropriate weight loss mindset remain fundamental.

Remember, these tools are meant to support you, but the ultimate responsibility for the success of your weight loss journey lies within yourself. Embrace the tools that align with your needs and goals, but always maintain a sense of personal accountability and commitment. By combining the right tools with your own dedication and determination, you can pave the way for a successful weight loss journey.

Learn more about

  • 5 Tips on How To Keep the Weight Off
  • 10 Common Habits of Thin People

Hwang KO, Ottenbacher AJ, Green AP, et al. Social support in an Internet weight loss community. Int J Med Inform. 2010;79(1):5-13. doi:10.1016/j.ijmedinf.2009.10.003

Karfopoulou E, Anastasiou CA, Avgeraki E, Kosmidis MH, Yannakoulia M. The role of social support in weight loss maintenance: results from the MedWeight study. J Behav Med. 2016;39(3):511-518. doi:10.1007/s10865-016-9717-y

Kiernan M, Moore SD, Schoffman DE, et al. Social support for healthy behaviors: scale psychometrics and prediction of weight loss among women in a behavioral program. Obesity (Silver Spring). 2012;20(4):756-764. doi:10.1038/oby.2011.293

Verheijden MW, Bakx JC, van Weel C, Koelen MA, van Staveren WA. Role of social support in lifestyle-focused weight management interventions. Eur J Clin Nutr. 2005;59 Suppl 1:S179-S186. doi:10.1038/sj.ejcn.1602194

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  • Sarah Louise & Bill Wynne
  • Jan 9, 2022

How to Start Your Weight Loss Journey (+ Free Guide)

Starting a weight loss journey can seem daunting for many. How do you start? How often should you workout? How much cardio do you need to add? What and how much can you eat?

These are all valid questions. That's why today we're sharing our trainn tips on how to start a healthy weight loss journey 👇🏼

outdoor workouts bodyweight 2022 training plan

#1 Set a realistic weight loss goal 📝

You already know the direction you want your fitness journey to go in, but setting yourself a clear & realistic goal is paramount to success. It will keep you organised in your efforts, make it easier to track your progress & motivate you by how far you're progressing along the way.

How to do it:

Ask yourself a few key questions to determine your goal:

Is there a specific weight, feeling or health condition I am trying to achieve?

Do I have a certain time frame, or do I just want to change my overall lifestyle?

How many times per week do I realistically see myself working out long term?

Which healthy habits would I like to include more of in my life?

Which unhealthy habits would I like to minimise?

#2 Get the right amount of protein 🥜

Protein is an incredible help for your weight loss journey. It helps keep you full for longer so you snack less on sugary treats, and it maintains and builds up your muscles so you're burning fat, not muscle. Proteins will help repair muscle tissue after every workout and build them stronger for the next session . It's ideal to spread out your protein intake throughout the day instead of having it all in 1 or 2 meals. There's only so much protein our body can absorb in one sitting.

For each of your 3 main meals, aim to get in 15-30g of protein . This could for example be 180g tofu, 200g of cooked chickpeas, 2.5 eggs or 120g chicken or soy mince substitute.

Out of your 3 main meals every day , try to keep 1 of those meals solely protein and veg. This could be a spicy black bean chili, or scrambled tofu. For the other 2 meals be sure to include carbs & healthy fats as well.

💡 Reminder: just because you're trying to lose weight, it doesn't mean your diet should only consist of protein and vegetables - healthy carbs & fats are just as important. Fats keep your brain & hormones healthy, while carbs give you energy for your day (and workouts). Be sure to include carbs & healthy fats in your diet.

#3 Start a realistic workout routine 💪🏼

It’s easy to say to yourself you're going to start doing an hour of cardio everyday, but we all know this isn't realistic in the long run. If you do this, you'll burn yourself out after only a few weeks, and you'll have zero energy or motivation for your life outside the gym.

Therefore, when starting your weight loss journey, set a realistic amount of workouts you're able to maintain long term . Focus most of your workouts around strength training, and add in cardio slowly .

If we don't prioritise strength training during a weight loss journey, we risk our body burning muscle instead of fat. Strength training will also leave you with more overall rewarding results​

Set yourself an amount of workouts per week, you can see yourself maintaining in the long run.

Ideally, aim to start with for 2-4 strength workouts per week and a total of 60-90 mins low intensity cardio per week . For best results, do cardio after your strength workouts or on separate days.

#4 Track your progress 📉

Whichever fitness journey you’re on, tracking your progress is useful. It will help you stay on track and motivate you in the long run.

The 2 best measures of progress for your weight loss journey are taking pictures and weighing yourself (in the morning, before eating) Pictures help us see the changes we don’t notice looking in the mirror every day. Comparing them to your start pictures will motivate you more than you think!

Weighing yourself regularly lets you know if you're losing weight steadily and when it's time to make any changes.

Aim to take pictures before your journey and every 8-10 weeks thereafter; and weigh yourself every few days.

Track your progress daily or weekly. If you notice a few weeks go by without any change in the numbers, make small changes to your nutrition or add in more exercise.

starting your weight loss journey

#5 Avoid hitting a plateau ✍🏼

Hitting a plateau is when your progress comes to a standstill – when you haven’t lost weight for a few weeks and you’re not feeling stronger in the gym. You feel like you've hit a stop.

Don't worry, many of us hit a plateau every once in a while. It's completely normal and only means your body has adapted so you need to introduce a few further changes. It is however important to remind yourself that your weight won’t necessarily go down every single week - that’s normal. So don't take any drastic measures after a bad few days or a week.

If 2 or 3 weeks go by with no progress at all, try making simple adjustments like eating more protein, swapping out your snacks, lowering calories slightly, or upping your strength or cardio training. Nothing too drastic.

With a personalised training plan from the trainn app you'll know exactly how to workout each week and see the right amount of progress in your workouts, so you can avoid as much as possible hitting a plateau.

Reminder: as motivating as it is to see your weight go down every day, it's completely normal if a few days (or even a week) goes by without any progress in your weight. It's normal and your body sometimes needs time to adjust. So don't beat yourself up or make any drastic changes after a few "bad days" 😌

#6 Have a healthy approach to food 🌱

It’s no secret that to lose weight you'll need to make a few diet changes. However, it's important to build a diet you can see yourself maintaining in the long run.

As easy as it is to set up strict rules for yourself like "I'll only eat chicken salads from now on" and "I can never eat chocolate or ice cream", this is not sustainable. Avoid falling into the trap of thinking there are good foods and bad foods . Instead, think that there are certain foods you should eat more of (protein, veggies and wholegrain carbs) and other foods you should enjoy in moderation (sugary treats or fried food)

Having a balanced diet with all kinds of food is proven to not only be more relaxed and enjoyable, but also help you maintain your new weight for life.

outdoor workouts bodyweight 2022 training plan

Let's wrap up - here's what you should do

There can be plenty of changes to make when starting a weight loss journey, which is why a slow and steady approach give you the best results in the long run. To recap here are the initial steps you should go through:

Set yourself a realistic goal

Build in strength training 2-4 times per week

Slowly build up cardio

Include protein with every meal

Include carbs & fats for 2 meals per day

Make minor adjustments if your progress stalls

Keep a routine of tracking your progress

Enjoy food with a healthy mindset and don't set up strict rules for yourself

We have created a FREE 20-week Trainn Guide designed to help you level up your workouts. Every week you'll receive effective workouts, high-protein recipes and healthy habits to live by. Click here to start the 20-week Trainn Guide .

Ready to start chasing your fitness goals? Download the trainn app.

Related Posts

The 12-3-30 workout: The most effective 30 minute workout

17 tips for maintaining a social life while dieting

How to Get 120g of Protein a Day as a Vegan (+ Recipes)

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15 Questions To Ask Yourself Before Starting Your Weight Loss Journey

There's a reason so many diets fail..

By JoLynn Braley — Written on Feb 21, 2018

You Need To Ask Yourself Before Starting Your Weight Loss Journey

If you're starting a weight loss journey, you're not alone. Statistics show that one-third of adults in the USA are overweight or obese so yeah, you're definitely not alone in your food and weight challenges!

Additionally, it's very common to be struggling with emotional eating , food addiction, binge eating and unhealthy eating habits and diets in general. These are the super common struggles my weight loss coaching clients come to me to help them fix once and for all. 

It's easy to get stuck. 

It's easy to get stuck in these patterns of disordered eating and not even realize that it's become your normal mode of daily living. Just check this out: when is the last time you ate food only because you were physically hungry?

The truth is, there's an abundance of tasty food available for anyone to buy and consume 24 hours a day and it's fully legal to indulge in a food addiction.

There is a cost though, which goes far beyond health and medical costs. The heaviest costs impact your self-esteem, self-image, and self-confidence, which then impacts your level of success in every area of your life.

RELATED:  10 Daily Mistakes You Make That Completely Sabotage Your Weight Loss

Overweight is only a symptom.

One of the big mistakes most are making is thinking they have a weight problem when they actually have a much bigger problem. The fact is, overweight is only a symptom.

With that being said you're very smart to ask yourself the following list of 15 questions before beginning your weight loss journey. The purpose of asking yourself (and answering!) each of these questions is to set yourself up for the very best chance of weight loss success that actually lasts.

After all, don't you want to finally lose weight, and keep it off? I sure hope you do because the alternative of yo-yo dieting is just so frustrating. I've been there before myself!

Let's get to the 15 questions you need to ask yourself before starting your weight loss journey. I recommend you grab pen and paper, write each question down, and then write your answer down to each question, pen on paper.

There is a connection that occurs between the head the hand and the heart when you write pen on paper and you'll miss out on that connection by only reading the following questions:

1. "Why am I starting a weight loss journey?"

Millions are out there trying to lose weight because they think they should lose weight   but they don't necessarily feel excited about it at all. 

Overweight folks struggling with out-of-control eating and overweight see images online or in magazines and they instantly compare themselves to the images, while thinking they don't measure up and they should  lose weight just to fit in.

Hey, don't get me wrong: if your body is overweight or obese it's just not healthy for your physical body to carry that extra fat around, especially when you remember that when you have fat on the outside of your body, then your body has fat around your internal organs .

But if the only reason you're embarking on a weight loss journey is because you think you should , then it will be a struggle for you to take action and keep taking consistent action.

Inspired action is the easiest action you can ever take, and inspired action comes from within (In Spirit = Inspiration). "Shoulds" are the opposite of inspiration. "Shoulds" contribute to more struggle.

2. "Am I taking action from the space of fear or the space of love?"

While this question might sound similar and share a connection with the first question, it's a deeper subject.

I've had many weight loss coaching clients who, when they first started working with me, were exercising and trying to eat right only because they were afraid they'd gain weight if they didn't.

When you shift your inner self to take healthy action from the space of self-love and healing, then you'll no longer be on "a weight loss journey". 

Instead, you'll just be doing fun stuff that makes your body drop fat. That's it! 

It's all about shifting the energy of where your actions are flowing forth from. Actions that come from the space of fear only lead to struggle and stress.

Actions that come from the space of love are actions that will be struggle-free and fun to do.

3. "Is my chosen diet healthy and sane?"

Common sense might tell you that you need to be more concerned about the long-term health impact on your body than being mainly concerned about "How fast can I get this fat off?!!".

However, many who are feeling hopeless about the state of their weight are only concerned about instant tricks and magical miracles that never pan out.

Fast fat loss comes at a price and it's probably not a price you want to pay. The price of quickie weight loss is another ding to your overall health and, more importantly, when it doesn't last it's just another "I failed again" that adds up on your pile of disappointments.

When instead you listen to that inner voice that tells you "There is no magic fix for this!" and stay sane and healthy in your diet of choice, then you'll be giving yourself the best chance of long-term health while releasing the excess fat from your body. 

4. "Will my chosen diet work for me as a life-long healthy lifestyle?"

Not only do you want to pay attention to your choice of a healthy, sane diet plan but also, note whether or not you're going to be able to keep it up for the rest of your life.

Here's a fact you need to know: Short-term diets do not work.

Well, sometimes they can work, but only for the short term. Those diets always have an end, and what happens at the end?

Maybe you've done this before (many have, you're not alone) — you've gotten to your goal weight, and even faster, you gained it all back, plus an extra 20 pounds or so.

Weight loss is usually not the problem; maintaining it for life without a struggle is though, and it's a bigger problem than most are talking about ! But if you choose a healthy lifestyle plan that you can live with, then you'll be setting yourself up for success.

5. "What's my end goal?"

Do I only want to lose weight as fast as possible no matter the long-term health costs or is my goal to lose weight and keep it off?

Permanent weight loss is a good goal to have and you can have it if you go about it from the inside out.

If you're only seeking to lose weight as fast as possible though, then you can use willpower for a specific amount of time, but have you ever noticed this: you force yourself with willpower for X number of days or weeks, but eventually the rubber band can only stretch so far, and when it reaches its limit, it snaps back faster than the eye can see.

And then once your willpower has crashed, well, you know where you end up then.

Hey, I'm not trying to be all morose and depressing in this article. Instead, if you're willing to get real with yourself before starting your next weight loss journey, you could make this be your last weight loss journey. You just need to go about it in the right way and make sure that you're doing it from the inside out.

Let's take a look at one aspect of losing weight from the inside out next!

RELATED:  Why The Top 10 Diet Myths Are Totally Wrong (& What You Should Know Instead)

6. "Have I healed the root of what made my body fat?"

Healing the root of what has gotten you the results you've got is critical to your weight loss success if you want to lose weight and keep it off for life. What is the root of your food and weight struggles?

I don't know unless I speak with you and work with you to unravel it. What I do know is that food is not the problem, and this is why eventually willpower will fail when trying to force yourself to diet.

However, when the root of what drives your out-of-control eating is healed, then you will be free. Then you will be able to live a healthy lifestyle without a fight, and it just won't be a big deal anymore. 

Heal the root of the problem and your emotional eating will end, your binge eating will disappear, and you'll be able to release the fat and keep it off. But ya gotta go to the root of the problem, instead of trying to paste a band aid on the symptoms.

7. "Do I have a weight loss mindset?"

Here's another critical question to get clear on with yourself. The fact is that mindset is 92.8 percent of the puzzle of achieving full success on your weight loss journey. 

A weight loss mindset will make it struggle-free for you to do all of the things you need to do to succeed physically in your weight loss journey. Things like planning out your meals, portioning out in advance, getting your work outs in without fail, and all of the other practical weight loss action steps that are part of a living a healthy lifestyle.

8. "Who's my coach in my corner?"

The fastest and easiest way to unravel, heal, and release your ongoing food and weight struggles is to get coaching to get it done. Just make sure you get coaching with the right coach, one who specializes in healing the root of the problem so that you can finally achieve freedom from the struggle.

When you work with the right coach, they will be able to spot your blind spots that you are not able to see, because they are blind spots. 

Those hidden blind spots will hold you back indefinitely, however once they are exposed and unraveled, then you'll be able to live healthy and fit without a fight, and just allow the fat to drop off and stay off. Just imagine what like would be like for you then!

On the other hand, without the right coach in your corner to help you uncover and unravel all that's standing in your way of achieving the body you desire and deserve, you might be able to figure out a couple of the puzzle pieces on your own but at the cost of years of extra time and struggle.

Only because coaching with the right coach speeds up the process 10X while shedding light and clarity on what really matters, all for the purpose of achieving permanent weight loss.

9. "Can I clearly see my healthy weight loss end goal?"

I've spoken with numerous women who when I asked them what they saw for their future at their ideal weight, their answer was "I don't know, I've never been there".

While this might sound normal because many mistakenly think "I gotta see it before I believe it", this is a major problem if you're truly serious about succeeding on your weight loss journey and maintaining it for life.

The fact is that you cannot achieve a goal that you cannot see. It does not matter that you're not there yet, you must be able to envision your outcome in your mind's eye.

When you can envision your goal, feel great about it, know that you can achieve it, and move forward with consistent healthy action meal after meal, then you will surely get there. The trick is to get your inner self on the right track, make sure you can clearly see where you are headed, and include all of the other inner self steps as well!

10. "What are all of the things that could stand in my way, stop me, or slow me down?"

Grab pen and paper, do not try to do this in your head because it won't work. Write pen on paper and you'll get the connection that occurs to sync up your mind, your hand, and your heart.

List out anything and everything that could possibly stand in your way, stop you, or slow you down along your weight loss journey. 

Don't worry that you'll miss some things, that's only because you cannot see your own blind spots (no one can!). Just write down everything you are able to and list it all out.

The purpose of doing this is to get it out of your head and down on paper. After you complete your list, your next step is to take action to solve and dissolve each of the roadblocks you've written down. After all, ignoring them won't make them go away!

Note: if you write down any people that you've thought could stand in your way, remember that your job is never to change another person, you can only change yourself. The real "magic" occurs when you do the steps to heal your inner self, which is the work I do with my weight loss coaching clients in The Inner Self Diet.

11. "Am I taking full personal responsibility for my actions and my outcomes?"

Many who are struggling with food and their weight do not like to hear this but it is a fact: permanent success on your weight loss journey cannot be achieved without taking full personal responsibility for your life, your body, your behaviors, and your results.

While it's not your fault you ended up where you are (the mainstream diet industry is to blame for that!), it is your responsibility now to make the required changes in order to fully release your food and weight struggles.

If however, you blame other people, or blame the fast food industry, or blame your mom, your boyfriend, your husband or your boss (or anyone else!) then you have zero power to change.

When you take total and complete responsibility for yourself then you are truly setting yourself up for success!

12. "How do I feel about the weight loss journey I'm about to start?"

Pay very close attention to how you feel emotionally when you imagine yourself starting and sticking with your weight loss journey long term. This is not about what you think, it's about how you feel emotionally.

Tap into your emotions, drop out of your head and into your gut. Do you feel excited and happy about your weight loss journey? Look long term because anyone can get excited for a day or two and then drop the ball as soon as the rubber band snaps back.

When you see yourself long-term in your day-to-day life doing the things that make up a healthy and fit lifestyle, do you feel happy about it?

Or do you dread every step of your weight loss journey while you tell yourself "I just gotta be strong and DO it!" until you see that number on the scale. But what happens after that? 

Here's a fact none of us can change, it's actually Universal Law: You cannot enjoy the outcome of a journey you despise.

What this means is if you hate what you're doing to lose weight, you're not going to be able to enjoy the end of the rainbow, if you end up getting there!

Just imagine how much easier the whole weight loss journey could be if you were truly having fun each step of the way! That's the way of struggle-free weight loss.

13. "What is my daily practice for feeding my mind before feeding my body?"

Remember: Mindset is 92.8 percent of winning with your weight or your mindset is 92.8 percent of what will hold you back forever (ack!). 

Since your mind is so critical to your success on your weight loss journey, doesn't it make sense that you're going to want to address the feeding of your mind daily? If you say Yes then you're right on track!

Feed your mind daily with the positive, the healthy, the empowering messages, emotions, and visions that are in alignment with your weight loss and fitness goals. Do not neglect this daily action step because the average person's mind is receiving up to 5,000 advertisements per day and that was back in 2006!

Just imagine what that number is up to today.

Guess what all of those ads are designed to do? They are meant to influence you. Therefore, if you are not taking deliberate, daily action to influence your own mind, to maintain the right mindset, then you are standing in the way of your own weight loss success. Make sense?

14. "Is food my number one fun?"

This can be a super tough question to get totally honest with yourself about but here's the thing: If food is your fun in life, then does it make sense that you're not going to be able to stick with your weight loss journey?

However, if you replace your food fun with healthy, fit, and empowering fun, that could work! So, a great question to ask yourself might be, "What do I really enjoy doing in life that does not involve eating?" and then start finding ways to do more of that! 

Life is supposed to be good for you, you're supposed to be having fun, but when food is your only fun you end up suffering the consequences in overweight and all of the negative emotions that come with it. Which means that overall, life isn't all that fun, and that's when weight loss is super, super hard, if not impossible.

Bring the feel-good-without-food fun back into your life and see how much easier your weight loss journey becomes!

15. "What specifically am I doing to heal and release my emotional eating and any other unhealthy eating behaviors?"

OK, now the biggest question of all: have you healed and released any disordered eating behaviors?

Has your emotional eating been healed and released? What about any food addictions? Or binge eating? Compulsive night time eating? What about just plain turning to food to avoid life? 

Whatever your unhealthy eating behaviors are, have you done the work to heal them, unravel them, and release them? 

Have they been replaced with healthy eating behaviors?

If you have then you're home free! It really shouldn't be any big deal for you to succeed on your weight loss journey, and beyond. After all, with your unhealthy eating behaviors released and replaced with healthy behaviors that support your ideal weight, then what could stand in your way of getting all the way to your ideal weight and staying there.

Make sense?

On the other hand, if you're still struggling with unhealthy eating behaviors and/or unhealthy exercise avoidance behaviors, you'll want to heal those as soon as possible so that your weight loss journey will be struggle-free and fun.

You really can lose weight and keep it off. You really can stop binge eating, stop emotional eating, and stop struggling with overeating and overweight.

You can release the shame, frustration, anger, and depression of years of failure and finally succeed once and for all. But there is a specific way to go about this, and ya wanna make sure you're losing weight from the inside out.

This means that you have to make sure you've healed the root of the unhealthy eating behaviors so you set yourself free. Otherwise, the willpower to diet can only last so long.

Maybe you've experienced the rubber band snapping back before and all of the weight coming back quickly with a vengeance. If you've ever experienced that you're not alone! It's just a result of attacking a symptom instead of the problem.

The above 15 questions to ask yourself before starting your weight loss journey will give you great insight into where you stand currently and what you need to do to set yourself up for the very best chance of succeeding with your weight, finally, once and for all. To be able to release the excess fat, and keep it off.

If you haven't already followed through pen on paper with my 15 questions then why not do that now? You have everything to gain when you achieve clarity on where you stand now and where you're headed next.

RELATED:  How To Love Your Body While You Lose Weight — 13 Tips For Mindful Self-Healing

JoLynn  Braley  is a permanent weight loss coach since 2009. You really can break free of your never-ending food and weight struggles, you just gotta follow the right steps to do it. Start now by grabbing her 3 free tips that can help — they're not your typical food or exercise tips you already have.  Visit Easy Fun Weight Loss to get started  now!  

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5 Effective Beginner Workouts for Starting a Weight Loss Journey

Starting a weight loss journey can feel intimidating, but these apps and YouTube channels are full of fun, effective beginner workouts that'll help.

Exercise isn't easy, and it’s especially hard when you’re just getting started. It's tempting to set ambitious weight loss goals, but the best way to start a weight loss journey is to plan for gradual progress with a workout type you enjoy.

Getting started with any new exercise routine can feel difficult, so it’s best to take baby steps and begin at your own pace. And finding one that's fun will make the process a little easier. Little by little you’ll start to get better with the help of a reliable fitness tracker, workout apps, and online exercise classes.

Here are some of the best beginner workouts to try if you’re starting a weight loss journey.

1. Walking: Walk at Home by Leslie Sansone

Walk At Home with Leslie Sansone YouTube channel

Walking is one of the most popular ways to exercise, and it’s also one of the best ways to start losing weight and improving your fitness. Since it requires no equipment, you can do a quick walk anywhere, and it’s absolutely free.

It is a low-impact cardio exercise that can improve your mobility and strength, and you have plenty of opportunities to make it fun. If you have a pet who likes to walk, take them with you for some fun motivation. If you like hiking or taking nature photos, plan part of your walk along local trails.

Even walking at a fairly slow pace can get your heart rate up and help you burn calories as you start a weight loss journey.

Related: Mobile Apps That Reward Your Walking Habits

If you’re sick of walking around your neighborhood and would prefer to do your walking from the comfort of your living room, then take a look at the Walk at Home YouTube Channel by Leslie Sansone.

Her videos are incredibly popular, and they include a wide range of great classes that are free and easy to do for beginners. There's also an accompanying Walk at Home mobile app that you can use to watch videos from different collections and download them for offline viewing.

Whether you have 30 minutes or 15 minutes free, Sansone's exercise classes are fun and will help you enjoy your walking workout.

Download: Walk At Home for iOS | Android (Free, subscription available)

2. Water Aerobics: Fitness Anytime and Anywhere by Marzena

Fitness Anytime Anywhere Marzena Water Aerobics YouTube Channel

Doing exercises in the water can have a range of amazing benefits, especially for people who suffer from painful joints and bones or have difficulty moving. Because water makes the body feel lighter, it is a wonderful way for beginners to start exercising.

But if swimming laps is too harsh, water aerobics is a great alternative to try.

If there are no water aerobics classes available where you live then it’s a great idea to follow along with a guided water aerobics class online. Try the Fitness Anytime and Anywhere YouTube Channel by Marzena, which offers water workouts that are simple and easy to follow.

Her classes are varied and include water aerobics classes, water Pilates, exercise routines with pool noodles and resistance bands, and more.

Popular workout videos include the following:

  • Fat Burning Aqua Aerobic Workout with Water Dumbbells and Pool Noodles ( YouTube )
  • Water Pilates: Balance and Strength Exercises in the Pool ( YouTube )
  • Water Exercises with Aqua Noodles: Cardio ( YouTube )

Add one of her workouts to your routine, and you’ll get all the benefits of exercising without the strain on your joints and bones.

3. Stationary Bike: Zwift

Zwift cycling app website homepage

Just like walking, riding a stationary bike is another cardio exercise to add to your routine that's easy to do and great for anyone just starting out a weight loss journey.

Because you won't be riding a bike through traffic or over rough terrain, using a stationary bike is safer and offers a more comfortable experience.

Some seated, stationary bikes also come with a backrest for added support. It's also beneficial for those who have back problems or need to strengthen their core muscles before they can ride long distances.

Not only does riding a stationary bike enhance the muscles in your lower body, but it also contributes to other important health benefits, like cardio fitness, by strengthening your heart and lungs and improving your body’s oxygen capacity.

One of the best benefits of having an indoor stationary bike is that you can make use of a great cycling app. Are you wondering which is the best cycling app for you? One of the most popular apps, Zwift , has an amazing app that makes cycling indoors fun!

The Zwift app has over 1,000 workouts available that you can customize. Plus, you can track your progress and goals and chat with friends in the community groups.

Download: Zwift for iOS | Android (Free, subscription available)

4. Jump Rope: Jump Rope Dudes

Jump Rope Dudes YouTube channel

Besides being an old game that you might've played with your friends at school, jump rope is also an effective way to exercise and achieve amazing results.

Jump rope is simple to do: with just a rope, you can burn almost the same number of calories as riding a bike.

Although jump rope is a great way to exercise for beginners, it is a high-impact workout. It’s best to start slow, watch your posture, and slowly work your way up.

If you’d like to start your weight loss journey by doing jump rope exercises, then it’s best to use a guided online class. The popular Jump Rope Dudes YouTube channel coaches you through lots of simple jump rope classes that you can do right at home.

Related: The Pros and Cons of Working Out Online

Do you want to do a 10-minute jump rope workout or commit to a 7-day beginner challenge? Either way, you can browse through the Jump Rope Dudes’ YouTube playlists and find exactly what you need.

5. Lifting Weights: Fitbod

fitbod smart workout creation

A lot of people start with the wrong idea about exercise. They think that cardio is the only way to lose weight. However, lifting weights can also be equally important.

Weight training can help you burn calories, just like cardio workouts. By lifting weights, you can strengthen your muscles and prepare your body to perform even better on your cardio workouts while reducing the risk of injuries.

You can start lifting weights at home, but it can be challenging to start from scratch. It’s best to use a weightlifting app like Fitbod to help you along the way.

Fitbod is a free app that features a range of exercises for beginners and experienced weight lifters. The app allows you to choose your activity type, goals, and the number of workouts you’d like to do per week. It intelligently creates a workout plan that pushes you to progress gradually while allowing adequate time for rest.

Not everyone has access to gym equipment and proper weights, which is why the Fitbod app also includes workout routines designed to be done without equipment.

Download: Fitbod for iOS | Android (Subscription required, free trial available)

Get Started With These Beginner Workouts

If you’re ready to begin your weight loss journey, remember not to put too much stress on your body. As a beginner, it’s better to slowly ease into a regular workout routine and start small.

Be sure to download the apps and watch the online exercises classes mentioned to get the best experience out of every workout that you do. And don’t be scared to try each one of them until you find the one that you love!

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Sheryl Kraft

Sheryl Kraft, a freelance writer and breast cancer survivor, was born in Long Beach, New York. She currently lives in Connecticut with her husband Alan and dog Chloe, where her nest is empty of her two sons Jonathan. Sheryl writes articles and essays on breast cancer and contributes to a variety of publications and websites where she writes on general health and wellness issues. She earned her MFA in writing from Sarah Lawrence College in 2005.

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The Best Time to Start Your Weight Loss Journey

The Best Time to Start Your Weight Loss Journey

If you're waiting to start trying to lose weight in the new year, you may want to look at other factors that can help you manage your weight at any time you want to commit..

If you're trying to lose weight but dragging your feet about starting, you may be toying around with this question: When is the best time to begin?

And it's no wonder you might be pondering this, since we're approaching the start of a new year, when many people take that opportunity to start fresh and make up for their misdeeds of the past. Alas, losing weight will always remain in the top 10 New Year's resolutions, no matter what the year.

But while it's true that the new year can give you the push you need to make changes as well as the momentum to keep going, it might not hold true that the new year is the best—or only—time to start your weight loss journey.

So, is it a "There's no time like the present" moment? Or, "Now is the right time"?

Not unless you have the time, energy and burning desire to put in the work required to lose weight. You have to be emotionally and physically ready to change your mindset and your activity level. Without that motivation, you may set yourself up for failure. It's no wonder that so many people yo-yo between sizes, and drop and regain so many pounds that they can't keep count. Learn more about Why Diets Fail .

  • Ask yourself: What's my personal motivation for losing weight? If it's to fit into that dress for your cousin's wedding or to wear the jeans you saved from years ago, that's simply not enough. (Of course, we all want to look good/better, but you need more of a motivation than just that.) If you're motivated to lose weight for your general health, well, that's something that will carry you through to help you make a permanent change for long-term success.
  • Consider your life's circumstances right now. If your life is filled with stress , a new job, mounting responsibilities, too much time away from home or some other unstable situation, now might not be the best time to set about losing weight, which requires consistency and discipline. Of course, stress can't always be avoided and should not be an excuse for (sustained) poor eating behavior. After a while, it might be a good idea to reexamine your stress and see if you can make room for more healthy eating and exercise. They're both natural stress relievers and may counteract the stress you're feeling! Studies have found that foods like oatmeal, salmon, green leafy veggies and blueberries can mitigate stress and depression and improve immunity. And exercise mitigates the mental effects of stress, according to research.
  • Examine your habits to see if there are some you need to change to help you lose weight. Are any of these habits leading you on the wrong path?
  • Skipping breakfast (which leads to overeating at your next meal because you're so hungry)
  • Eating while watching television or another distraction
  • Not paying attention to portions
  • Drinking too much alcohol (which loosens inhibitions and leads to overeating)
  • Overestimating the number of calories burned while exercising (it's not as many as you probably think!)
  • Starving yourself all day and rewarding yourself with a (too-large) meal at the end of the day
  • Forbidding yourself to eat certain foods (which leads to cravings and bingeing)
  • Confusing hunger and thirst
  • Not getting enough sleep
  • Speeding through your meals
  • Keep your expectations realistic. You may be tempted to go on that diet that promises quick and easy weight loss: Eat just cabbage soup and melt off 10 pounds in a week! Eat 16 jars of baby food a day plus one regular meal and melt off the pounds! Eat ice to melt away the fat!

One word: DON'T. Most medical experts advise that losing one to two pounds per week is the safest way to lose weight and the surest way to keep it off.

  • Choose a plan that fits your lifestyle. With all the diets to choose from, there are likely some you would never be able to follow and others you would have an easier time with. What's important is that you cut your calorie intake—but remember that doesn't mean total deprivation or an all-or-nothing approach.
  • Go easy on yourself. That doesn't mean letting yourself go—far from it. Losing weight requires more than just saying you want to do it. It requires diligence, patience, persistence and perseverance. Being in control, caring for yourself and achieving better health are goals worth working for.
  • Remember that success is often a self-fulfilling prophecy. In other words, if you expect it, you're more likely to achieve it!
  • Allow yourself some slack. The occasional slip-up doesn't doom you for failure. Get right back on the course, and shed the guilt.

The best time to begin? It's when you're ready to commit to a healthier, leaner lifestyle.

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How to start your weight loss journey: 5 beginner-friendly tips

Here are 5 beginner-friendly habits that can help you shed pounds and build a healthier, happier you..

starting your weight loss journey

In a world where fitness trends come and go, the desire to lead a healthier lifestyle is the ultimate goal. For many, this journey often begins with the aim of shedding those excess kilos. However, for beginners, navigating the vast array of weight loss information can be overwhelming. To cut it down to the basics, Simran Khosla, a nutritionist, took to Instagram to provide a guide for beginners looking to start their weight loss journey on the right foot. Here are 5 beginner-friendly tips to get you started:

1. More fibre

Khosla recommends individuals incorporate foods high in fibre to their diet , such as fruits, vegetables, whole grains and legumes. “Fibre helps you feel fuller for longer, aids digestion and can prevent overeating,” she added.

starting your weight loss journey

Ritika Samaddar, regional head – south zone, nutrition and dietetics, Max Super Speciality Hospital, Saket told indianexpress.com that a high-fibre diet helps with losing belly fat. “Soluble fibre found in whole grains like oats and pulses mixes with water to form a viscous gel-like substance that helps remove excess fat and sugar from the body, particularly aiding in reducing abdominal fat.”

Additionally, Samaddar mentioned that consuming a good amount of fibre, i.e., 10 grams per 1000 calories, encourages the growth of good bacteria and promotes a healthy gut. “Various studies have shown that a healthy gut contributes to healthy weight.”

2. More protein

On your weight loss journey, “protein helps build and repair tissues, boosts metabolism, and keeps you feeling satisfied, reducing cravings or unhealthy snacks,” said Khosla.

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Adding, Samaddar said that replacing fats and carbs with protein helps to lose weight in a healthier way, as it operates at the hormonal level. “It reduces the hunger hormone ghrelin and boosts the appetite-reducing hormone GLP1. When we consume proteins, more calories are burnt to metabolise and digest protein — known as the thermogenic effect of food.”

She advises including protein in every meal, such as eggs, lentils, nuts and seeds, lean meats like chicken and fish, and dairy.

  View this post on Instagram   A post shared by Simran Khosla| Nutritionist |Weight Loss Coach (@buttlikeanapricot)  

3. More steps

According to Khosla, increasing your daily physical activity by taking more steps throughout the day is vital. You can achieve this by walking, taking stairs instead of the elevator, or engaging in activities like dancing or gardening. “Regular movement burns calories and improve overall health,” she said.

Similarly, Samaddar pointed out that weight loss essentially boils down to the balance of calories burned versus calories consumed. “So, aim for 150 minutes of moderate-intensity exercise per week.”

4. More resistance training

Resistance training not only helps build muscle mass that can increase metabolism, but also improves body composition by reducing body fat. “Incorporate resistance exercises such as weightlifting, bodyweight exercises, or using resistance bands into your workout routine ,” Khosla suggested.

Explaining the reasoning, Samaddar noted that resistance training helps with healthy weight loss by preserving muscle mass and boosting metabolism. “The more muscle mass one has, the higher the metabolism, resulting in burning more calories.”

She recommends 2 or more days per week of muscle-strengthening resistance exercises, alongside aerobic exercises such as walking, running, or swimming for optimal weight loss.

5. Less stress

Khosla explained that chronic stress can lead to emotional eating and weight gain, thus managing stress is crucial for successful weight loss. “Practice stress-reducing techniques such as mindfulness , meditation, deep breathing exercises, or engaging in hobbies you enjoy,” she recommended.

“Remember, progress takes time and consistency, so be patient with yourself and celebrate every step forward!” Khosla concluded.

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4-Week Plan To Kick-Start Your Weight Loss Journey

Anna Smith

Slow and steady. While weight loss can sometimes feel like a race, we’re here to remind you that it doesn’t have to be that way. There may be a starting point to your weight loss journey, but successful changes take time, so being consistent ( or steady ) in approaching your health is way more important than any finish line.

Go ahead and ditch that all-or-nothing mentality. Instead, slowly ease into your weight loss journey with the help of our four-step plan.

Each week you’ll focus on mastering one concept. This will lay a pretty solid foundation for success while keeping you feeling motivated and excited. We didn’t make this method up either — it’s backed by science and used by professionals to help create long-lasting changes.

Let’s get started.

Week 1: Gain Insight

Time to take inventory. When getting started, it’s crucial to understand your current dietary habits. This allows you to easily identify what you want or need to change. 

Begin by logging what you eat and drink in an app, like Lose It!, as often as it feels good for you. This habit will allow you to visualize and, therefore, better understand your dietary patterns. Challenge yourself to learn about the spacing of your meals, the composition, the calories, and even the satisfaction level. Strive to gain insight into what’s working for your health goals and what’s not. 

The final step this week is to write a list of pros and cons. The pro is why you want to change, and the con is why you want to stay the same. Experts agree that successful change happens when your list of pros outweighs the cons.

Week 1 To Do:

Begin logging in Lose It! Understand your data Build your list of pros and cons Form your goals

Week 2: Prep, Prep, Prep

This week is all about the prep. But not the traditional food prep you may think of, like chopping vegetables in the kitchen. Instead, this prep involves a mental shift toward commitment. 

Last week, you found clarity about why you want to change. Keep this list handy, as it will help reconfirm your motivation on more challenging weeks. This week you’re going to work on creating a support plan. Work on finding medical professionals, individuals, or organizations to help you succeed. This might look like finding a food delivery service if you intend to avoid cooking, signing up with a dietitian or nutritionist if you need more tailored advice, or joining a gym to allow for exercise no matter the weather. You can also rethink your environment at this step and reorganize to make the healthiest choice the easiest.

Week 2 To Do:

Continue to tweak your goals Prepare a plan of action Gather your support Set up your environment

Week 3: Focus on Food

Week three is when you’ll start to make changes, and this week, it’s all about the food. 

By now, you’re used to logging your foods, and your environment is set up for success. Based on your written goals, start with the one that involves food choices. In general, you’ll want to work on making more conscious choices about what foods to eat. 

Be sure to also pay attention to how those foods make you feel and function. Aim for variety in food groups, flavors, cuisines, and cooking methods. Begin to read nutrition labels identifying healthier or more convenient swaps. Grocery shopping may take a bit longer now, but see it as a chance to discover something new. Remove distractions when eating and be more present with the speed at which you take bites.

Week 3 To Do:

Focus on the food — what you’re eating and how you’re eating Be more intentional with reading food labels Continue logging foods for accountability

Week 4: Move More

Week four encourages you to layer in movement. But not moving your body only because you must burn a certain amount of calories, instead moving your body because it feels good and makes you happy. 

The key is finding something you enjoy. It might look like stretching, walking, yoga, strength training, cycling, dancing, or a combination.  It might be a class outside of the house or streaming something so you can stay in. The general recommendation for exercise is to complete 150 minutes each week. Take this guideline and translate it into something that feels doable for your life. Remember, any type of movement is better than nothing.

Week 4 To Do:

Move more Find consistency in an exercise routine Keep movement fun

Bonus: Calculate Your Daily Calorie Goal

If you want to track calories as part of your weight loss or maintenance plan, this calculator can help determine your ideal daily calorie intake.

Note: This is intended to be a general guide only. For more individualized recommendations, please talk with your doctor or dietitian.

The Bottom Line

Making small changes to your health will add up to big results. This four-week approach helps to ensure that you are not only in the right mindset to make the changes but also have the proper support and tools to succeed. While your food and exercise goals will likely continue beyond this month, we hope this slow approach keeps you steady and motivated to find sustainable, long-term success.

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Anna Smith , MS, RDN, LDN

Meet Anna, a Nashville-based registered dietitian on a mission to make healthy eating easier. Her upbeat and encouraging guidance simplifies complex nutrition concepts into practical, easy-to-follow tips to inspire a happier, healthier you.

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These ‘simple tips’ may help you lose weight effectively

For some individuals, losing weight is absolutely necessary for maintaining a healthy lifestyle and reducing the risk of various ailments. However, it is an arduous journey that demands dedication and perseverance as shedding those extra kilos requires a comprehensive approach involving dietary changes, regular exercise , and adopting sustainable habits. Also, it's challenging because it entails breaking long-standing patterns, resisting temptations, and managing setbacks. But, what if we tell you that you don't always have to resort to fancy diets and rigorous workouts to lose weight?

Yes, you read that right! If you aren't sure about getting on a dedicated weight-loss routine just yet, you can start by incorporating some simple habits that may help you shed those extra kilos. Sharing the same on Instagram, Neha Sahaya, a nutrition and wellness consultant, wrote: "If you are lazy to start your weight loss journey but are still unhappy with your weight then try these simple tips."

She added that these tips will help set your mood and motivate you to start your weight-loss journey. Here are the tips shared by Sahaya.

*Drink water before and after your meals: The expert suggested consuming water 20 minutes before and after your meals. "You must drink water even before your snacks," she said.

Adding, Vishwas Awasthi, a celebrity fitness expert and nutritionist, said that having water before a meal can disrupt the stomach acid and having it immediately after the meal can impair digestion. "This is because the stomach needs to be 75 per cent full and 25 per cent empty for biles and enzymes to be released," he said.

*Walk post lunch and dinner: A 15-minute walk post lunch and dinner can be beneficial for you, Sahaya said. "If you wish to do it after your breakfast too, that'd be great."

However, Awasthi mentioned that walking immediately after a meal is not a good idea. "50-100 steps is absolutely okay. But ideally it should not immediately as the body will find it difficult to digest food and will instead focus on energy expenditure and increasing blood flow while walking. But if you take a walk 30-45 minutes after a meal, then a 15-minute walk is suitable," he said.

*10 push-ups and 10 sit-ups: Sahaya suggested doing 10 push-ups and 10 sit-ups anytime during the day. "Eventually, you'll find this super easy and will be able to do it more easily. Make sure to wear a watch to track time," the expert said.

*A cup of vegetables before lunch and dinner: Sahaya suggested consuming a cup of vegetables before lunch and dinner. "This will create a mesh in your intestine, your blood sugar levels will rise slowly, and your stomach will already be half full."

Awasthi mentioned that vegetables buffer glucose levels and if a meal is balanced, a bowl of vegetables "is not really the key to fat loss unless you have a condition that demands the same".

ALSO READ | Between treadmill and stationary bike, this equipment helps burn more calories per hour

*Make your dessert healthy: Craving for something sweet is normal but indulging in unhealthy desserts can undo your weight-loss plans. "If you are craving a dessert , make sure to add some dates or strawberries in a bit of chocolate sauce and you've been taken care of," Sahaya suggested.

Concluding, Awasthi said that "while these are some factors that help fat loss but so does sleep, relationship with food, stress management, and having a health coach to guide you on what works best based on your bio-individuality".

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Before Anant Ambani's wedding to Radhika Merchant, a look at his weight loss journey when he lost 108 kg in 18 months

Anant ambani and radhika merchant kickstarted their pre-wedding celebrations in jamnagar. before the wedding, here's a look at his weight loss journey..

Mukesh Ambani and Nita Ambani's son, Anant Ambani, will soon tie the knot with Radhika Merchant, daughter of Viren Merchant. The couple have kickstarted their pre-wedding celebrations in Jamnagar, where several celebrities are flying down to Gujarat to be a part of the celebrations, including Ranbir Kapoor, Arjun Kapoor, Salman Khan, Janhvi Kapoor, and others. Pop star Rihanna is also performing at the festivities along with Arijit Singh, Diljit Dosanjh, Ajay-Atul, and magician David Blaine. Before the grand celebrations, here's a look at Anant Ambani's weight loss journey.

Anant Ambani is set to tie the knot with Radhika Merchant in a grand ceremony. (Instagram)

(Also Read | Anant Ambani-Radhika Merchant's pre-wedding festivities: Radhika dazzles in a Sabyasachi suit as they perform Anna Seva )

How anant ambani lost 108 kg in 18 months.

Anant Ambani was asthmatic and had to be put on a lot of steroids, according to Nita Ambani's interview with Times Of India in 2017. She had revealed that Anant suffered from obesity as the asthma medication caused significant weight gain. He reportedly weighed about 208 kg in the past. However, Anant Ambani's fitness coach, Vinod Channa, helped him lose over 108 kgs over the course of 18 months.

According to Times Of India, Vinod Channa revealed how Anant achieved the fitness feat. He formulated a customised diet plan that would help Anant develop healthy eating habits rather than go on a crash diet and deprive himself. With a 1,200-1,5000 calorie intake every day, the diet plan prompted sustainable eating habits like portion control and consuming food items with less monounsaturated fats, carbohydrates, and more fibre.

Anant also practised a rigorous exercise routine, including yoga, strength training, flexibility exercises, and cardio. He worked out for five to six hours, focused on building lean muscles, burning calories, and improving overall fitness. He also walked about 21 km daily. Reportedly, the fitness plan helped him shed 108 kg organically. Lastly, beyond diet and exercise, Vinod Channa also included lifestyle changes in Anant's fitness plan - prioritising adequate sleep, managing stress, and fostering a healthy work-life balance.

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