Once you had made the commitment to lose weight, the very First step is to set up a weight goal. Set some short-term goals and reward your efforts along the way. One of the ways to determine your normal weight range is body mass index or BMI. Check your BMI here.
Once you have determined your weight goal, strictly follow the below steps
Actions that will help you lose your weight.
The key to achieving and maintaining a healthy weight is a lifestyle that includes healthy eating, regular physical activity and being relaxed. People who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off.
1. Focus on diet quality instead of calories.
How your body burns calories depends on a number of factors, including the type of food you eat, your body’s metabolism, and even the type of organisms living in your gut. Thus, calculating calories are not helpful.
When planning your meals, try to cut down on or eliminate processed foods, which can drive your body to consume more. Instead, target selecting unprocessed foods, including lean meats, whole grains, and plenty of fruits and vegetables in their natural form.
2. Exercise frequently and vigorously.
Regular physical activity will assist you manage your weight. Use stairs rather than an elevator, get off a bus one or 2 stops early, or park your car at the far end of the lot at work.
• Aim to do a minimum of 150 minutes (2.5 hours) of exercise every week.
• Engage in physical activity for a total of 30 minutes on most days of the week.
• Combine everyday chores with moderate-level sporting activities, such as walking, to achieve your physical activity goals.
3. Sleep soundly.
Poor sleep quality can result in weight gain, as can a sleep schedule that’s out of synchronize with the body’s natural daily pattern, known as the circadian rhythm. Your body needs to sleep at night and be awake during the day. “The Nurses’ Health Study, that followed nurses for 20 years, found that those who worked the night shift gained a lot of weight over time,” says Dr. Stanford, an obesity specialist and assistant professor of medicine and pediatrics at Harvard Medical School.. The body gets perturbed when you disrupt its natural rhythm. The same is true if you are getting poor-quality sleep or not enough. A lack of sleep affects your weight in much the same way as hormonal shifts, making you want to eat more. So, addressing sleep problems with your doctor should be a priority.
Check your medications.
Sometimes medication causes weight gain. Be aware if you start a new medication and you notice you’re putting on weight. Your doctor may be able to prescribe an alternative that doesn’t have the same side effect.
4. Reduce your stress levels.
Stress, like poor sleep, can lead to weight gain. Controlling stress can help you keep excess pounds at bay. Meditation and breathing sessions help you relax and release stress.