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LOSING WEIGHT

Intro: 00:00
1. Set Realistic Goals: 00:25
2. Creat a Calorie Deficit: 00:51
3. Eat a balanced diet: 01:30
4. Portion Control: 01:50
5. Stay Hydrated: 01:57
6. Regular Exercise and PLAN: 02:06
7. Be Consistent: 02:22
8. Get Enough Sleep: 02:33
9. Manage Stress: 02:44
10. Seek Support: 02:57
Conclusion: 03:11

Today, we’re going to dive right in and talk about Losing weight in a healthy and sustainable manner. First off, it’s a gradual process that requires a combination of a balanced diet, regular physical activity, and lifestyle changes. While it's not advisable to aim for rapid weight loss in a short period of time, here are some guidelines to help you make progress towards your weight loss goals over the course of 30 days:

Set realistic goals:

First off, Work out why do you want to lose weight? The best question to ask is will it make you any happier or healthier? and Why? If you’re convinced, then let’s move on:

2. Work out how much you want to lose. Whatever the number, aim to lose 1-2 pounds (a half to 1 kg) of fat per week, which is considered a safe and achievable rate of weight loss.

Create a calorie deficit:

To lose weight, you need to consume fewer calories than your body burns. Daily caloric needs for an adult male is around 2500 calories and for an adult female is 2000 calories.

A pound of fat is around 3,500 calories. That's means if you want to lose up to 2lbs or 1kg of fat a week, you would need to create a roughly 7000 calorie deficit over the course of a week, about 1000 calories a day.

So aim for a moderate calorie deficit of 500-1000 calories per day through a combination of reduced calorie intake and increased physical activity.

Eat a balanced diet:

Focus on consuming whole, nutrient-dense foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats. Avoid or limit processed foods, sugary snacks, and drinks high in calories. Click on the link above and check out our other video’s on what specifically to eat and drink.

Portion control:

Be mindful of your portion sizes. Use smaller plates and bowls to help control the amount of food you eat.

Stay hydrated:

Drink plenty of water throughout the day. Sometimes thirst can be mistaken for hunger, so staying hydrated may help control your calorie intake.


Regular exercise:

Start walking, jogging, cycling, or swimming at a moderate intensity pace on Tuesday, Wednesday and Friday each week for 1 hour at a time. On Monday and Thursday, incorporate 1 hour per day of strength training into your routine.

Be consistent:

Stick to your healthy eating plan and exercise routine consistently over the 30-day period. Consistency is key for long-term weight management.

Get enough sleep:

Aim for 7-9 hours of quality sleep each night. Sufficient sleep supports weight loss efforts by regulating hunger hormones and improving overall well-being.

Manage stress:

Find healthy ways to manage stress, such as practicing meditation, deep breathing exercises, or engaging in hobbies you enjoy. Stress can sometimes lead to emotional eating or other unhealthy behaviours.

Seek support:

Consider joining a weight loss support group, seeking guidance from a registered dietitian or a healthcare professional, or involving a friend or family member in your weight loss journey. Having support can help keep you motivated and accountable.

Remember, sustainable weight loss takes time. It's important to prioritize your overall health and well-being over rapid weight loss. If you have any underlying health conditions or concerns, it's recommended to consult with a healthcare professional before starting any weight loss program.

Thanks for watching and see you in the next video.


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