Weight-Loss Tips for Beginners

Get to Your Goal.

Beginners trying to shed their extra kilos get caught up in confusing and often contradictory advice. If you take some simple steps, like making nutritious food choices (to achieve a calorie deficit without starving yourself) and sticking to an exercise plan, you can achieve all your weight loss goals.

Here are simple steps that will put a smile on your face the next time you decide to get on your weighing scale.

1. Reduce intake of refined carbs. The surest way to weight loss is to stop the intake of carbohydrates, i.e. sugars and starches and by decreasing refined carbs. These can be replaced with whole grains. A low carb diet helps in reducing appetite, and when coupled with whole-grain intake, it leads to a lowering of body mass index (BMI). 

2. Consumption of protein, healthy fat and vegetables. Every meal should necessarily comprise:

• Protein rich food source. Proteins act as the building blocks of the human body. Good protein sources include meat, fish, other seafood and eggs. Plant-based proteins can be obtained from beans, legumes, quinoa, etc.
• A healthy fat source. Fats provide you with energy. Including proteins and healthy fats in your meal plan is essential. Olive oil and avocado oil are great choices for healthy fat.
• Intake of abundant vegetables with low carbs assists weight loss. Leafy green vegetables are nutrient-rich and can be consumed without increasing calories and carbs. During meals, half your meal should comprise vegetables. Vegetables provide fiber and vital nutrients for good health. Vegetables provide volume to the meals and are more filling at the same time.
• A portion of complex carbohydrates (e.g. whole grains).

3. Aim for a small calorie deficit. At the beginning of your weight loss program, strive to achieve only a small calorie deficit. Being over-ambitious and unrealistic with weight loss goals at the start may trip you up.

4. Identify your hunger and satiation signals. Identify the times that you feel hungry. Also, identify the foods that quell your hunger. Foods that produce a feeling of satiation are good picks. 

5. Regular exercise. Regular exercise speeds up weight loss. Lifting weights burns calories and keeps your metabolic rate high. A visit to the gym three to four times a week is advised. Before starting any exercise plan, it is good to consult a doctor to assess your fitness. Beginners at the gym should also use the services of a qualified trainer. 

It is also good to mix weight training with cardio workouts such as jogging, swimming, cycling, etc. Cardio exercises aid weight loss and promote general health.

6. Quality sleep. Finally, get good quality sleep for a minimum of 7-8 hours daily. Poor or inadequate sleep is a major risk factor in weight gain.