6 Healthy Ways to Lose Weight

There are certain times of the year, or if we’re honest with ourselves, several times in a day when the thought of weight loss crosses our minds. For you, it might be when you wake up, when you step onto that scale, when you try to play with your child and find yourself struggling, or when you feel summer approaching and start stripping off those winter layers in favor of lighter clothing.

We are constantly bombarded with information about our bodies and our weight, whether on social media, magazines, or in person. It can make you more than a little self-conscious about what your body looks like. However, more than what your body looks like, our deeper concern should be whether we are healthy and can maintain our daily functioning and enjoyment of the simple things in life like taking a brisk walk without running out of breath.

How Weight Matters, And Doesn’t Matter

In the last few years, there has been a lot of conversation in the ether about weight. The conversation has been about what a healthy weight is, how to measure when you’re overweight, and whether there is a connection between your weight and your health. One of the positives from the conversation has been exposing how judgmental and dismissive one can be of others who have a particular body shape or profile, setting the stage for us to do better.

When it comes to whether there is a connection between a person’s weight and their health, that can get a little complicated because there are unknowns to account for. It’s never easy to predict how an overweight individual will be affected by something like surgery compared to another person who isn’t overweight. While the body mass index (BMI) is a helpful tool that we can use to assess certain risks, it isn’t a perfectly accurate measure of one’s health.

And so, it’s complicated to speak about weight and health. A person can be overweight and metabolically healthy. An overweight person can have good cardio health, while a person who isn’t obese might have poor heart health. However, obesity does affect the body in many negative ways, including the fact that there are around two hundred health conditions related to obesity such as type 2 diabetes, as well as thirteen types of cancer.

Given that obesity has these connections to other significant health issues, the question that arises is “Why not work to reduce one’s obesity wherever possible?”. Carrying excess weight diminishes almost every aspect of a person’s health, from reproductive health and one’s respiratory functions to memory and one’s mood. When you are at a healthy weight, your body, including your bones, muscles, brain, heart, and other organs are all better placed to function well.

When you’re thinking about your weight, it is important to make use of tools such as the BMI, as that can help you to start making informed decisions. However, you can also look at your health from a perspective other than the number that shows up when you stand on your bathroom scale every morning. Another way to approach the subject is to look at what your goals are and place your focus there.

Strategies for Losing Weight in a Healthy Way

As you look at your life, there may be some things that are important to you that you want to be able to do. For instance, you may want to be able to play with your kids or grandkids in the backyard without running out of breath. Perhaps your work requires you to be on your feet all day, but you have bad joint pain because of the pressure on them. Or perhaps you want to run a marathon to sponsor a good cause.

You know what is important to you, and pursuing a body that can do those things will help you accomplish those goals. Losing weight will often follow from pursuing a balanced diet and a more active lifestyle, and that can be just what you need if your weight is getting in the way of you achieving these life goals.

Many programs, scams, and fad diets are constantly advertised and pushed onto us as the ultimate solution for weight loss. However, successful weight loss is the result of consistent work through eating a healthy, calorie-controlled diet and combining that with increased physical activity that challenges you. Losing weight will often require a permanent change in your lifestyle and health habits.

It is important to remember that it is much harder to lose weight than it is to gain it. The Mayo Clinic has made some suggestions for helpful and effective strategies for healthy weight loss, and these include the following:

• Prepare yourself for the long haul Losing weight over the long term in a way that builds in healthy habits so you can maintain your overall wellness takes significant effort and time. Gains toward your goals don’t happen overnight, so it’s important to recognize that you’re in this for the long haul. Address any issues such as using food to self-soothe and seek support so that you can stick to your goals and changed habits.
• Find your motivation The thing about going on your fitness journey is that it’s something only you can do for yourself and your loved ones. You’re the one who must change your habits and the one who must get up each morning and make the right choices that will help you attain those goals.When things get tough, you need to have a clear motivation for why you’re doing all this. Without that motivation, it’s easy to slide back into old habits or to back down when carrying on seems too challenging. You must find what will motivate you, whether it’s your health, wanting to live long enough to see your grandkids, or an upcoming event that you want to be in shape for.
• Set attainable goals Setting goals is one thing, but you need to set goals that will work and that won’t undermine your weight loss journey. If you set an unrealistic goal like losing twenty pounds in a week, you’ll find yourself feeling discouraged and unwilling to go on. Your mind is a potent weapon when it comes to pushing yourself to accomplish things. If you give up mentally, your body will likely follow suit.So as you set your goals, be sure to start small and aim for realistic goals. Some goals are aimed at a particular outcome, while others are aimed at processes. “Get up early to work out” is an example of a process goal, while losing a certain amount of weight is an outcome goal. Process goals help you to change key habits that will assist you in accomplishing your outcome goals.
• Enjoy healthier foods One of the keys to weight loss is increasing your level of physical activity, while the other key component is lowering your caloric intake and eating foods that will support your health. Instead of filling up on empty calories or calories that will undermine your weight loss goals, you can still get great-tasting variety into your meals.Plant-based foods like vegetables, fruits, and whole grains can lower your caloric intake. That can be supplemented by controlling your portions so that you get a wide variety of healthy foods. You’ll still get full, but with nutrient-rich foods that help you achieve your goals without giving up on feeling satisfied or eating tasty food.Some of what you can do includes cutting back on refined sugars and using moderate amounts of healthy fats from sources such as avocados, nut butters, olive oil, and nuts. Lowering your consumption of dairy products like milk while taking in dairy like cheese can also help, as well as eating lean proteins and choosing whole grains over refined grains.When you think about your food, it’s important to remember this: you can exercise a lot, but depending on what you do in the kitchen, you can undermine all your hard work. Take your nutrition seriously; meal planning can help you avoid buying unhealthy snacks, and it can help you make good choices when your willpower is low.
• Keep moving Exercise in combination with eating well will help you lose weight and meet your goals. Exercise will burn off calories and the reserves of energy that are stored as fat in our bodies. As you exercise, you might gain muscle mass while losing fat, so if you watch your scale, you should do so with that awareness.Exercise such as steady aerobic exercise can do a lot beyond simply burning calories. Regular exercise of whatever sort your doctor gives you the all-clear for can help boost your mood, reduce your levels of stress, lower your blood pressure, and strengthen your body, including your cardiovascular system. Simple acts like walking up the stairs instead of using the escalator or standing more often throughout the day can help increase your levels of physical activity.
• Get support Weight loss and everything that comes with it requires a change in perspective, and that includes an awareness that setbacks will come. You have the responsibility for your journey, but that doesn’t mean you must do it alone. Find people who can encourage you in healthy ways, and who will come alongside you in practical ways like exercising with you or hearing you out on your concerns.The right support will keep you accountable, whether that’s a friend, an online challenge group, or a Christian life coach who will help hold you to your goals. Reach out and find support that will help you embrace healthy habits and a healthy mindset toward your well-being.