So you want to lose weight? Good for you! We’re all about being healthy and active, which is why we’re excited to tell you about a new study from the University of Washington. Titled “Working out and Weight Loss: A Match Made in Heaven,” it’s the results of a research project which analysed the activities of more than 12,000 people and how they relate to weight loss.
Odds are, you’re already familiar with the common advice about working out and dieting. You should do it five to seven days a week, eat healthily and avoid the processed foods. All good advice, but you might be missing out on something more. Something that’s working for a lot of people, including celebs like Tess Holliday and Erin Gallagher.
Let’s take a closer look at how working out and dieting together can help shed those extra pounds.
First off, exercising is good for you. It helps to maintain a healthy weight, strengthens your body and makes you feel happier. Plus, it promotes good mental health; regular exercise has been proven to reduce the risk of depression.
What’s more, exercise is a form of self-care. It’s something you might need to treat yourself to after a stressful day at work. Or perhaps, it’s an activity you enjoy doing and looking forward to. In that case, you’ll find it easier to stick with a routine, and eventually, you might even look forward to your workouts.
How Does Dieting (Losing Weight) Work?
The ideal diet for losing weight is one that is high in fibre and low in calories. Consuming plenty of vegetables and fruits is also advisable. According to the European Journal of Preventive Cardiology, there are four steps to effective dieting.
Firstly, determine your starting weight. This is the weight you want to lose, and the first step is crucial. Don’t expect to shed tonnes of weight in a day. Even if you’re dieting and exercising regularly, it might take a while to see significant results.
The second step is to decide on a realistic weight loss goal. The journal says that setting an unreasonably high weight loss target (e.g. 200 pounds in two months) can make you feel disheartened when you don’t meet it. So, think about what’s achievable. Are you really that desperate to lose that much weight?
The third step is to set up some short-term goals. These should be measurable milestones that will help you track your progress. For example, if you’re aiming to lose weight, you might want to set a goal of shaving off one or two pounds a week. This might seem like a big ask, especially if you’re not used to weighing yourself. But, setting a goal is a great way to focus your efforts. And, who knows? Maybe you’ll surprise yourself and lose more than you expected. Seeing those numbers on the scale rise is a great motivation to keep going.
The fourth and final step is to make long-term changes to your diet and exercise habits. You have to be realistic about this. It’s not easy to change everything at once. So, start by changing one thing at a time. If you feel that exercising is too much of a burden, try doing it once or twice a week. Then, gradually, you can increase your weekly sessions. Perhaps, you’ll even find that joining a gym helps you work out more effectively and encourages you to continue exercising. And, eventually, you might even enjoy a workout.
What About The Excess Weight You Lose?
When you lose weight, you’ll inevitably lose a bit of excess. This is the weight you weren’t able to shake off even after years of trying. The good news is there are a number of ways to deal with this issue. Firstly, don’t worry about it. We’re all a bit heavier than we’d like to be, so it’s perfectly normal to lose a bit of weight initially. Just keep going, and eventually, you’ll start to see the results you’re looking for.
Secondly, try not to diet while you’re in the process of losing weight. You’ll find that it’s more difficult to keep off the pounds if you try to go on a diet while you’re already on one. If you must, try to do so gently. Otherwise, you might end up putting the weight back on. The key is to continue losing weight while eating healthily and exercising regularly.
A Few Last Words
The study found that people who reported losing weight as part of their weekly exercise had a healthier attitude towards food and eating than those who didn’t do any physical activity. So, it seems that working out and dieting together can lead to some very positive results. While there are numerous studies which support the theory that regularly working out and dieting can help you shed those extra pounds, this is certainly not a once-only solution. It takes a bit of work, but it’s definitely achievable.