Proper weight loss is a multifaceted journey that requires a holistic approach that includes nutrition, physical activity, mindset and lifestyle changes.
Health coach Georgy Surenyan told how to lose weight correctly.
As a practicing health coach, my goal is to guide people toward sustainable and healthy weight loss.
Here are some key principles to keep in mind as you embark on your weight loss journey.
1. Set realistic goals. It is important to set achievable goals that suit your body type, overall health, and lifestyle.
Aim for a gradual weight loss of 0.5-1 kg per week, as this approach is more sustainable and less likely to lead to nutrient deficiencies or muscle loss.
2. Focus on a balanced diet. Adopting a well-balanced diet plan is vital for weight loss.
Include whole, unprocessed foods in your diet, such as fruits, vegetables, lean proteins, whole grains, and healthy fats.
Create a reasonable calorie deficit through moderate portion sizes, but avoid extreme restrictions or diets that eliminate entire food groups.
3. Mindful eating. Maintain a consistent eating schedule. Pay attention to your body's signals of hunger and satiety.
Practice mindful eating: eat slowly, savoring each bite and listening to your body’s signals of fullness. Avoid distractions while eating, such as smartphones or eating on the go, as this can lead to overeating.
4. Get enough sleep. Prioritize quality sleep as it plays an important role in weight management.
Lack of sleep disrupts the hormones that regulate hunger, leading to increased appetite and overeating. Aim for 7-9 hours of quality sleep each night.
5. Regular physical activity. Exercise regularly to speed up weight loss and improve your well-being. Combine aerobic exercise, strength training, and flexibility exercises.
Find activities you enjoy, as this will reduce the likelihood of giving up. Aim for at least 150 minutes of moderate-intensity exercise per week.
6. Hydration. Drink enough water throughout the day. Water helps regulate appetite, maintains metabolism, and aids digestion.
Avoid sugary drinks and excessive alcohol consumption as they contain empty calories.
7. Manage stress. Chronic stress can hinder weight loss efforts by causing emotional eating and disrupting hormonal balance.
Find healthy ways to cope with stress, such as exercise, meditation, yoga, or hobbies that bring you joy and relaxation.
8. Seek support. Enlist the help of friends, family, or a health coach to stay motivated and support you during tough times.
Having a support system will make the weight loss process more enjoyable and stable.
Remember that losing weight isn't just about the numbers on the scale. It's about nourishing your body, improving your overall health, and developing a positive relationship with food and exercise.
Celebrate non-weight-related wins, such as increased energy levels, improved mood, and increased self-confidence.
Consult with a dietitian or certified health coach for personalized recommendations based on your specific needs and health history.
