Losing weight to a tune of 15 kgs or more is a daunting proposition but can be done.
First and foremost, you need to understand that this type of weight loss isn’t just about changing a diet and exercising more. It’s about changing your mindset, changing behaviors, and changing your environment, too. They all go together.
Sounds intimidating, right? But trust us, a dramatic weight loss is absolutely doable. You just need a solid game plan that incorporates these 7 proven strategies for shedding significant weight.
#1: Think broader.
You can’t just adopt a new diet and expect dramatic results all of the sudden. There is more to a dramatic weight loss scheme. Things like sleep, stress and exercise are all interconnected. When you ignore one, it can sabotage the others.
For example, an overwhelming evidence shows that poor sleeping patterns force us to overeat. You’ll get the best results when you address all of the major imbalances in your life—not just your food.
#2: Forget quick fixes.
When you want to lose 15 Kgs or more, you need to morph your new dietary changes into lifelong habits. You want to get to the point where eating in this new way becomes second nature and doesn’t overwhelm you.
This takes time and practice, but you can set yourself up for success by thinking of every new dietary change as a lifelong habit-to-be. This mental shift will help you spot and avoid quick fixes (e.g., juice cleanses) that clearly aren’t sustainable in the long term.
#3: Master just one habit.
Don’t overwhelm yourself by trying to create 18 new habits at once. Just start with one —whether that’s drinking 2 litres of water every day, cutting out beers, or eliminating sugar from your morning breakfast.
Taking on too much, too fast can lead to frustration. Start small and add new habits only when you know you can handle them.
#4: Don’t focus on the numbers.
Hitting your weight loss target is great but don’t get too caught up in the numbers. There a few other subjective weight loss goals you can aim for. Do you want to feel lighter? Have more energy? Move more freely? Focusing on these un-quantifiable measures of weight loss can give you extra motivation that will help you not to give up.
So maybe you weigh the same as you did last week but there could be a new spring in your step and you wake up feeling ready for the day. It pays to recognize these new feelings as rewards. Using such factors will make you less likely to quit when the going gets tough.
#5: Size up your food.
Nutritionists agree: How much you eat is just as important as what you eat, and eating reasonable portions is critical for weight loss. But it’s easy to overdo it when it comes to certain foods. Who really eats just a ½-cup of fruit salad? Learning and actually implementing proper portion sizes will boost your weight loss efforts in the long run.
#6: Crowd out the junk.
Before you take away the “bad” foods like processed foods, beer and soda, try adding the things that your diet’s lacking. For most people, that means vegetables and water. The more you add the right foods, the more you’ll feel fulfilled instead of being deprived.
Bonus: Ramping up water and vegetable intake can give you benefits beyond weight loss, including improved digestion, stronger immunity, and a better mood.
#7: Dust yourself off.
You will have some bad day where you’ll slip up. But it’s imperative that you don’t let those little slip-ups derail your progress. When you do have a bad day, it helps to step back, calm down, and recognize this is part of the learning process. Think about this. Kids who are just starting to walk fall down several times before mastering the right walking technique. Don’t punish yourself—getting discouraged could prompt you to quit altogether. Just forgive yourself and move on!
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