Weight Loss for Beginners: Don’t Diet, Do This Instead!

When you first make up your mind to lose weight, it can be tough to figure out how to get started. You might immediately think of going on a diet, but diets often don’t work out in the long run. Instead, consider these three points, and you might not even need to go on a “diet” at all.

1. What is your goal for losing weight, and why do you want to achieve it?
2. How determined are you to make changes to your eating habits?
3. Are you open to making changes in your everyday life to support your weight loss goals?

Setting goals for weight loss

Embarking on a weight loss journey begins with setting realistic and attainable goals. It’s understandable to have a strong desire to shed pounds quickly, but it’s important to prioritize your health along the way. Losing more than 2 pounds per week can lead to nutritional deficiencies, muscle loss, and other health issues. However, when you initially reduce your food intake, you may experience a faster initial weight loss, primarily due to water loss. After the first 1-3 weeks of adopting your new lifestyle, your weight loss progress is likely to slow down, with an average of 1-2 pounds per week. While it may not seem like much, this steady rate translates to an impressive 50-100 pounds over the course of a year.

However, sustaining a strict diet for an entire year may seem daunting and unnecessary. When you truly understand your inspiration and motivation, you’ll come to realize that what you’re seeking is not just a temporary diet, but rather a lasting way of living.

Dieting Isn’t The Best Plan for Beginners

For beginners, intermittent fasting is more effective than dieting. With intermittent fasting, you can lose weight without depriving yourself of your favorite foods, and you won’t need to count calories.

Extreme Diet Changes Are Unsustainable

Your diet won’t be successful if you eliminate everything you like to eat. It’s challenging to stick to a diet that takes all the pleasure out of food. This is why studies show your weight loss plan will be more successful if you have planned cheat days. On the other hand, it’s possible to cut calories without eliminating certain foods at all. Intermittent fasting allows you to eat as you usually would, but it reduces your overall caloric intake by limiting the hours in which you eat. As a novice, you’ll lose weight by merely restructuring your eating schedule. When you’re ready to take your IF plan to the next level, consider reducing or eliminating just a few of the most unhealthy foods. These include:

• Simple carbohydrates and refined grains
• Processed and natural sugars, including fruit juices
• Fast foods high in salt, sugar, and trans fats

Also, soda, juice, and alcohol are full of empty calories, so drink water instead. If you drink water before meals, you’ll even eat less.

You Can’t Count Calories Forever

Many diet plans require you to count calories at meals, which is another unsustainable diet method. It’s impractical to look up the number of calories in everything you eat, weigh your proteins, and measure your vegetables. And if you’re going to count calories, you’ll have to measure your food. Studies show most of us underestimate how much we eat, to the tune of 1,000 calories daily. As a newcomer, it’s best to keep things simple. Reduce your overall caloric intake by restricting your eating window instead of calorie counting. Start with a 12:12 intermittent fast. Eat all your meals and snacks between 8 am and 8 pm, and don’t eat anything outside that window but water, coffee, or tea.

A Healthy Lifestyle for Weight Loss Beginners

Getting started with a diet for beginners to lose weight Achieving successful weight loss involves making smart food choices and increasing your activity level. Take a moment to think about the small daily changes you’re willing and able to make. Focus on incorporating activities into your daily routine that encourage more movement and less snacking. If you’re unsure which weight loss approach is best for you as a beginner, take our quiz to find a personalized weight loss program.

Embrace Movement

While regular exercise is beneficial, going to the gym might not be your cup of tea. If an hour of cardio feels more like a chore than fun, it’s unlikely that you’ll stick to your new lifestyle changes for long. Start by taking small steps to increase your activity level. As you begin to feel better, you’ll naturally develop a desire to move more. Here are some suggestions to get you started:

Exercise is a personal experience, so find a form of movement that you genuinely enjoy. Doing activities you love and can commit to will be more effective than forcing yourself to do something you dislike.

Practice Mindfulness

Mindful eating doesn’t mean you have to eliminate foods or count calories. It’s about being aware of what and when you eat. Boredom, multitasking, or old habits can lead to overeating. By staying present and conscious, you can put a stop to mindlessly consuming excess calories. Use the following suggestions to become a mindful eater:

• Designate a specific room in your home for eating
• Avoid multitasking while you eat
• Power down your phone and computer to minimize distractions
• Eat slowly and chew your food thoroughly
• Take notice of the smell, texture, and taste of each bite

Find alternative ways to manage stress that don’t involve food. Stress often leads to overeating, so explore stress management techniques such as deep breathing, meditation, and exercise. By finding healthy ways to cope with stress, you’ll enhance your overall well-being, both physically and mentally.

Intermittent Fasting Made Easy for Beginners

Intermittent fasting can be a great option for those new to weight loss. Instead of drastically changing your diet or counting calories, intermittent fasting allows you to focus on other healthy habits like increasing your physical activity. The beauty of intermittent fasting is that you can customize it to fit your needs and preferences. If you’re just starting out, try a 12:12 plan, which involves fasting for 12 hours and eating within a 12-hour window. You can also ease into it by eliminating one meal per day 1-3 times a week. Remember, sustainable weight loss is a gradual process that takes time. By adopting intermittent fasting, you can achieve a healthy weight loss of 1-2 pounds per week, without feeling like you’re sacrificing your favorite foods. With patience and consistency, you can reach your weight loss goals and maintain a healthier lifestyle.