Embarking on a weight loss journey may seem daunting, especially if you’re starting from a point where those stubborn kilos just won’t budge. Contrary to popular belief, the road to shedding excess weight doesn’t have to be an uphill battle. In fact, those carrying a significant extra load may find it easier to lose the initial 10 kilograms compared to someone at a healthy weight trying to shed a mere 2-3 kilograms.
For those looking to trim down 2-5 “unnecessary” kilos without a drastic overhaul, here are some quick and practical tips:
Muscle-Building Before Weight Loss Programs: Instead of diving straight into a weight loss program, consider kickstarting your journey with a muscle-building program. Even with a slight excess of daily calories, building muscle can visually slim you down and make you feel noticeably lighter in under two months. Gaining just 1-2 kilograms of muscle can yield more visible results in the mirror than losing the same amount in overall body weight.
Seize Small Fitness Opportunities: Fitness isn’t an all-or-nothing concept. Look for small opportunities to get fitter, such as walking a little farther, moving a bit faster, or opting for short bouts of running instead of walking. Every step counts on the continuum of fitness, and incremental changes add up over time.
Quick Fixes:
- Walk a little more 🚶♂️
- Try short bouts of running 🏃♀️
- Park further than usual 🚗
- Take stairs, even if unnecessary 🏢
- Repeat activities throughout the day 🔁
- Increase the intensity of your workouts 💦
Modest Exercise Programs
Begin with a modest exercise program, like doing 10 push-ups and squats during your break. These small actions accumulate and contribute to irreversible weight loss over time. Instead of waiting for the perfect workout, start with achievable steps today.
Eat More of the Good Stuff
Weight loss isn’t solely about eating less; it’s also about eating more of the right foods. Focus on incorporating low-calorie and nutritious foods like salads and various vegetables into your daily meals. Hydrate with water and non-caffeinated drinks without added sugars. While zero-calorie and low-fat foods might be a temporary strategy, be cautious of highly processed options, as long-term health is the ultimate goal.
Keep a Food Journal
Maintaining a food journal, even without changing eating habits, can lead to a 2-3% weight loss over six months. It’s a simple yet effective tool to gain insights into your eating patterns and make necessary adjustments.
Whether you’ve found effective shortcuts or are just starting your weight loss journey, share your insights with us and fellow readers! Weight loss is a unique and personal experience, and every small step counts.
Written by Alex Sokolovskiy, Nutritionist, Sports Dietitian, Naturopathy Specialist, Sleep and Recovery Coach at Thanyapura Medical Centre. 🌱
For further questions, reach out to Alexey Sokolovskiy at [email protected] 📧
