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Weight loss can feel like an overwhelming feat, especially when you have to balance a busy life on top of it. Eating well, drinking water, and exercising, all while balancing a social and professional life, can feel impossible at times. There are also many misconceptions about how to achieve weight loss, most commonly that it’s meant to be a grueling process. However, the key to successful weight loss is often more simple than you realize.
Most of your weight loss success is dependent on your routine. “In order to effectively lose weight and keep it off, it’s important to find daily routines for eating and exercising that work with your lifestyle, your budget, your likes and dislikes,” says Susan Bowerman, MS, RD, CSSD, CSOWM, FAND, senior director, Worldwide Nutrition Education and Training at Herbalife Nutrition, “Start with a few small steps, and let each step become a habit. Then build on that success and take on new challenges, or incorporate other changes you’d like to make.” Focusing too much on things like calories and macros can distract you from the big picture. Instead, Bowerman says to focus on these three things--reducing intake of added sugar, eating protein at every meal and snack, and having at least one fruit or vegetable with every meal. Following these three rules and focusing on improving your overall diet quality will make your weight loss journey much easier.
As stated previously, effective weight loss is all about routine. According to Bowerman, there is one mistake many people make daily that is ruining their progress. “Many people skip breakfast, saying that they’re too busy to prepare it or that they aren’t that hungry in the morning, or that they feel that they can just save the calories by not having anything to eat.”
In actuality, skipping breakfast not only makes it hard for your body to function at its best, but it can also lead to more food consumed later in the day, which defeats the purpose of skipping a meal in the first place. On top of that, it’s also been shown that eating a high protein breakfast can help reduce caloric intake, particularly snacking, throughout the day.
If you struggle with eating breakfast in the morning, Bowerman has a few suggestions of things that can help. “Plan on simple meals you can grab and go in the morning, like a single-serve carton of yogurt and a banana, a protein shake that you can whip up and sip on during your commute, or a slice of whole grain toast spread with nut butter.” Focus on high protein meals that will keep you satiated for a long time, and start your day, and metabolism, on the right foot.
Weight loss doesn’t have to be something you endure. Make the journey easier by focusing on improving your overall health, not just focusing on numbers. Focus on eating protein and vegetables at every meal, make sure you eat a protein packed breakfast, and don’t skip out on meals or over restrict. By following these simple rules, you’ll be less overwhelmed and able to nurture every facet of your health.
