When you decide to shed the extra pound, it means you will need to make healthier choices to achieve your goal. For instance, you will need to cut down your intake of processed food, and refined sugar. The benefits of losing weight are that you feel more confident, energetic, and healthier.
Here is how to tell if you are losing weight
1. You clothes fit well
One of the first indicators that you are losing weight your clothes feeling roomier. You will notice that the puffiness has gone and your clothes feel more comfortable.
Additionally, you will realize that you are not struggling anymore to get your jeans’ zip up and your skirts do not stretch tightly across your rump. Also, your boots may fit well over your calves.
2. You will see changes when you look at the mirror
You know your body the best. Therefore, when you shed some weight, you will notice some changes when you look at yourself in the mirror. You will notice that your torso is slimmer, arms are more slender, and the hips appear smaller.
Additionally, your face may get slimmer and your belly becomes flatter. Furthermore, you can compare your past photos with the current you and notice changes. Even before your family or friends tell you are losing weight, you will have noticed before them.
3. Daily tasks feel easier
How you feel while doing daily activities can be an indicator of whether or not you are losing weight. For instance, if you feel lighter and more energetic while doing mundane chores unlike before, it is a sign that you are losing weight. Moreover, if you are not tiring quickly when doing the stairs, you are losing weight.
Also, if you exercise daily, you will find carrying out the exercises easier than before. You will get faster and more powerful than before. For example, if you can ride a bicycle faster and easier than before, it is a sign that you are shedding weight.
4. Your health markers improve
An overweight person may have high blood pressure and blood cholesterol. However, the study shows that the numbers start to improve when such a person loses 10% of their total weight.
Therefore, if your blood cholesterol level and/ or your blood pressure goes down, then have lost some weight. It is important to have these tests regularly so that you can keep track of your health.
5. Your body measurements reduce
A tape measure is another way to confirm that you are losing weight. Take a tape measure and measure your waist, your thighs, and your upper arms. You will notice that the sizes are smaller than before. Thus, it is a sign that you are losing fat in those areas. For example, if your waist size is getting smaller, then you are losing the belly fat.
Warning signs that you are losing weight too fast
You are working hard to stick to your regimen. You have lost so much weight within a short period. Your clothes fit better and you have lost a few inches on your waist, thighs, and upper arms.
Losing weight so quickly may have negative impacts on your body. Therefore, it is important to watch out for these warning signs when you are losing weight too fast
1. You feel your regimen is limiting you
If you feel that your weight loss journey is limiting you from interacting with the people you love, then it is a sign that you need to go slow. Weight loss is a journey that cannot be achieved overnight.
Therefore, you will need to come up with a program that will incorporate your daily life without compromising too much. The stress you feel when you cannot create time for the people in your life may cause more harm than good in your weight loss journey.
The goals you set should be realistic for you to do for the rest of your life. If not, you need to come up with a new program. For instance, you can do moderate-intensity exercises that last between 30 to 60 minutes for five days a week. This way, you will have enough time to interact and engage in other activities.
2. You start feeling dizzy, light-headed or weary throughout the day
Our bodies need enough energy to function properly. If you find that your tummy is grumbling between meals, it is a sign that you are not getting enough calories from your food intake.
Lack of energy will make you feel fatigued, light-headed, and weary throughout the day such that you will not be able to carry out your daily activities. Therefore, ensure that you get enough calories as per your body requirements so that you do not get malnourished.
3. You start losing hair
The hair needs proteins and vitamins to stay strong, healthy, and shiny. Therefore, if you notice that your hair feels thin, and is breaking a lot, fast weight loss may be the cause. It is an indicator that your body is not getting all the nutrients it requires to stay healthy.
However, as your body starts to adjust to the weight loss, your hair will get back to its normal state. It is important to ensure that the food you eat meets your nutritional needs. Lack of proteins in your diet may lead to loss of lean muscles. The quick loss of lean muscles may reduce your strength and cause excess loose skin.
4. You start thinking or dreaming about food a lot
Even though you are strictly controlling what you are eating, you may find that you are thinking about food all the time. This is your mind trying to tell you that your body is hungry and it needs food. Therefore, even if you do not feel physically hungry, your brain knows that you need food. In some cases, you may start dreaming about food.
5. You start experiencing frequent headaches
When you limit your calorie intake, you may get muscle tension, and/ or cause low blood sugar. Therefore, you may start getting headaches especially right before mealtimes. Usually, these hunger headaches are a result of severely denying your body the calories it needs.
6. When you start having mood swings and sleep disturbances
Rapid weight loss may result in hormonal changes. These hormonal changes may cause acne, sleep disturbances, and mood swings. Additionally, it may cause irregular menstrual cycles in women.
7. You start experiencing digestive issues such as constipation, and stomach pains
People who lose weight too fast may experience tummy problems including stomach aches, constipation, and nausea. This is because their change in diets low in fiber may result in digestive problems since our bodies need some fiber in our diet for healthy digestion.
Note: It is important to talk to your doctor if you notice that you are losing weight way too fast. Also, consult your doctor if you experience any warning signs that may be as a result of losing weight too fast.
How to start a weight loss journey
You might have done thorough research online trying to find out how to jumpstart your weight loss journey. However, finding a plan on the actions you need to take maybe daunting especially if you have a busy schedule. Family, work, school, and other obligations may worry you on how to include a weight loss program without compromising them. It may be overwhelming to incorporate new changes in your lifestyle all at once.
Starting a weight loss journey can be daunting especially if have had failures in the past. However, a change in your diet and starting exercises simultaneously can give you good results in your weight loss journey.
Here are tips on how to start a weight loss journey
1. Monitor what you eat
It is important to track what you are eating. This is because, if you do not track what you are eating, you may end up taking so many calories than your body needs and add a lot of weight.
On the other hand, if you take too few calories, your body can not burn the extra fat you need to lose since it is in starvation mode. Therefore, you will need to eat just enough calories for your body to start burning the stored fats.
Additionally, when eating, you should concentrate on what you are eating. Do you know that digestion starts with the eyes? How? You may ask. When your eyes see the food you are eating, your mouth will start producing the enzymes though your saliva that will help start the digestion process in the mouth. Therefore, avoid concentrating on the television or your phone while eating.
Also, keep food a diary to monitor what you are eating. This will help you reflect on whether you are healthy eating or not. You can also record your weight loss goals so that you have a clear image of what you want to achieve. When the goal is clear, you will have the drive and the motivation to achieve it.
2. Avoid soda and other sugary drinks
Soda is not the best drink if you are looking to adopt healthy eating habits. Study shows that sugary drinks contribute to weight gain especially in the abdominal area in a great way. This applies to diet sodas too.
Therefore, avoid drinking soda and other sugary drinks as they will sabotage your weight loss journey. Instead of sugary drinks, take a lot of water. Not only does it help in your weight loss journey, but it also has great health benefits to your body.
3. Start strength training
We know that cardiovascular exercises play a major role in weight loss. However, this does not mean that we should only concentrate on cardiovascular exercises.
Strength training is also as important as cardiovascular exercises. A study done by researchers at Harvard University shows that a group of participants who dedicated to 20 minutes of resistance training a day had a smaller increase in age-related belly fat than those who did 20 minutes of aerobic exercise.
Thus, doing a combination of strength and aerobic exercise regularly showed positive results. However, the study shows that strength work out alone can have a major positive impact on your waistline.
The benefits of strength training are that you can do it home, in a small space, and with limited fitness equipment. For instance, you can use bodyweight moves like push-ups and achieve your weight loss goal.
4. Do not give yourself a deadline
As much as you would like to achieve the weight loss goals as soon as possible, do not give yourself a specific timeline. This is because you may get frustrated if you realize that you are making very little or no progress fast. Therefore, you may get discouraged and give up on your weight loss journey.
Additionally, the pressure and the stress you get when you mandate yourself to reach a certain weight loss at a specific time may cause your stress hormones to surge and start working against you. Instead of setting a fixed date, start your weight loss journey, stay calm, and celebrate every milestone you achieve. No matter how small it is. Always remember that patience and consistency are the keys to achieving your weight loss goal.
5. Get enough sleep
Lifestyle factors such as sleep and stress play a major role in our overall health. Ensure that you get enough sleep every day. Inadequate sleep may cause unhealthy eating habits as well as increase your stress levels. Thus, these factors may negatively impact your weight loss journey.
Create a sleep routine and stick to it. Therefore, when you follow it, you will be sure that you are getting enough sleep. Additionally, keep yourself occupied to avoid stress. When you subject your body to stress, the stress hormones your body produces may work against your weight loss goals.
6. Reward yourself
Yippee! You have reached your first weight loss goal! Be nice to yourself and celebrate the small milestones you achieve in your weight loss journey. Followed your sleep routine for a week, reward yourself and get a manicure. These rewards can motivate you to continue achieving your goals.