How to lose weight and keep it off
Prior to having many cosmetic surgeries, including liposuction, it is recommended that you achieve your desired weight. It is a common misconception that liposuction is appropriate for those who wish to have a large amount of fat removed. This is incorrect. Liposuction is aimed at those who have stubborn areas of fat that they have been unable to lose with a healthy diet and exercise regime. However, this is something that is easier said than done. It can often be difficult to not only lose weight but to ensure it does not immediately return. So what are some tips you can follow to make sure once you lose weight it is gone for good?
1. Calculate your BMI
The first step is to know how much weight you have to lose. A good way to figure this out is by calculating your BMI. This not only takes into account your current weight but your height as well. Use a BMI calculator to find out your BMI. A healthy BMI is between 18.5 and 24.9. To be able to have cosmetic surgery, you will need to have a BMI that is 30 or lower.
2. Make sure you’re doing enough exercise
This can be a tough one, especially if you’re someone that doesn’t like the idea of exercise or you’re struggling to find free time in your day. If you’re just starting to get into a more active lifestyle, start off with something simple, such as walking. Gradually increase the length or intensity of the walks. It can also help to monitor your physical exercise. Consider writing down your activities in a journal – this is a great way to track your progress and keep you motivated. You can also use apps or trackers which will help to log your activities, such as how many steps you take. Aim for at least 10,000 steps per day and gradually increase this number.
3. Mix up your exercise regime
It can be tough to do enough exercise when you are not enjoying what you are doing. If you find yourself getting bored with the exercise you’re doing, why not find a new activity. Consider trying activities such as swimming, cycling or dancing – something that is a bit different from your usual walking or running. Research and see if there are any events coming up that you want to participate in, or if there are any challenges you can undertake – there are many challenges which you can do from the comfort of your own home. This will not only help to keep you motivated, it will also ensure you achieve better results.
4. Get enough sleep
Sometimes your weight doesn’t have anything to do with how much exercise you get or how healthy your diet is. Sometimes problems can start when you don’t get enough sleep. A lack of sleep can increase your stress levels, which has a negative impact on your appetite. Too little sleep combined with high-stress levels can result in binge eating or the body not properly burning off carbohydrates. While it is generally suggested that you need at least eight hours of sleep, you may find you actually need less. You will be getting the right amount of sleep if you are waking up feeling refreshed, rather than tired and groggy.
5. Don’t skip breakfast
There are plenty of reasons people use for skipping breakfast – not having enough time being one of them. However, it can be beneficial to wake up just 15 minutes earlier to fit in that first meal of the day. Eating a meal at the start of the day can prevent you snacking during the day, and keeps your calorie count under control.
6. Set realistic goals
So you know how much weight you need to lose and you are keeping track of how much physical activity you’re doing every day. The next way you can motivate yourself is by setting goals. However, this can be counterproductive if you set a goal that is unrealistic or unachievable. If you find yourself unable to achieve your goal, it is very easy to lose motivation and stop following a healthy lifestyle altogether.
Instead, try and break down your overall goal. Figure out what exercises you have to do each day to reach those goals. This will make the end goal seem less overwhelming and more achievable.
7. Keep track of what you eat
Even if you’re not reporting a food diary to a personal trainer or nutritionist, a food diary is still a great way to keep yourself accountable for what you are consuming. This will help you to see if you are eating foods that will increase your weight too often.
Make sure that your diet is low in sugars and carbohydrates; instead make sure your diet includes protein, full-fat foods, vegetables and fruit. It’s ok to have unhealthy snacks every now and then but consider limiting this to once per week. This will help with any cravings you have and will help you avoid binging.