About Losing Weight

Weight loss isn’t about an isolated solution. It will take a combination of several factors working in tandem for long-term success.

We explain some lifestyle changes and dietary approaches that you can take to reach your ideal weight. We also go over exercise routines and medical interventions.

Lifestyle

Your daily routines and activities should be sustainable. Keep a balance. Sustainable lifestyles will include self monitoring and managing stress.

Keep a track of what you’re eating and how you are exercising, i.e., which kind of exercise you’re doing and for how long or which area you’re focusing on. Also, keep recording your weight scale every week. You could invest in fitness trackers.

If you produce excess cortisol, you may resort to comfort food – the fastest way to de-track your goals. So, work on your stress, try meditation, and get adequate sleep. Try CBT if the stress is hindering daily life.

Remember, your goals should be achievable. If you’re losing more than 1 to 2 pounds every week, you may be doing something extreme and unsustainable in the long run.

Diet

If all you do is exercise, but ignore diet that could be one reason you’re not losing weight. Everybody needs a balanced and nutritious diet. This is true for even your general health.

Try to cut down on your calorie intake. Try to include portion control and limit your liquid calories. Keep cheat days to avoid binge episodes. Use small plates instead of large ones for a helpful psychological effect. 

The protein, carbohydrates, and fats on your plate should be balanced. If you regularly going to the gym, you may have a different plate, then somebody who is just practising yoga. So, consult with the fitness instructor or your doctor for the best diet for you.

There are different diets out there, like Mediterranean, plant-based, or keto diet. These are effective, but they may be temporary in terms of results. Ultimately, all of them cut down on calories. You should choose a diet after consultation with your doctor.

Exercise

As per CDC, you should get at least 2.5 hours of moderate aerobic activity per week as an adult. Or if you’re into vigourous intensity activities, you can go for 1.25 hours every week.

Aerobic exercise is the most popular that people fall for. It’s great for burning calories and improving your heart’s health. You can go for cycling, jogging, swimming, etc. These are all helpful, but may end up reducing your muscle mass if not complemented with strength exercises. 

Strength training will improve your muscle mass during your weight loss process. It will shoot up your metabolism. Doctors recommend to strength training sessions every week that target different muscle groups.

This may not be recommended for everybody, but HIIT can help you get rid of stubborn fat. In this form of exercise, you basically run or skip or do anything intense for a short burst of time, followed by either complete rest or moderate activity. During this time of intense activity, you should not be able to speak complete sentences. Please talk to a healthcare provider before trying this.

Medicines

If you’ve tried everything under the sun and are still unable to shift that stubborn weight, you may need medicines. Remember to consult with your doctor. 

The FDA has approved several medications for this use, including Orlistat (Xenical), Liraglutide (Saxenda), and Semaglutide (Wegovy). 

Wegovy is a popular option lately. While retail pharmacies may price it higher, you can buy Wegovy online from Canadian pharmacies for more affordable and convenient solutions.

If you want to lose weight, your approach should be all-inclusive. Take care of all the above-mentioned categories and you can have yourself some sustainable results that are long-lasting.