Ever heard the phrase new year, new you? This year, make it stick. 2020 isn’t just a new year, it’s a new decade, and the perfect time to drop those extra 20 pounds you’ve been carrying around. Rev up your performance and get ready to be your best. At Men’s Best, the weight-loss track is one we know. We can help you plot a course, fill up your tank, and keep you on track with workouts, diet, and other lifestyle changes. Discover for yourself how you can achieve weight loss success with quality medical care and supervision.
Set a Realistic Goal
It’s natural for anyone trying to lose weight to want to lose it fast, but when it comes to weight loss, smart and steady usually wins the race. If you’re looking to drop 20 pounds, you can start by aiming to lose 1 to 2 pounds a week. If you drop 2 pounds a week, that’s 10 weeks to lose 20 pounds. If you drop 1 pound a week, that’s 20 weeks to lose 20 pounds. Ten weeks is about 2-and-a-half months, while 20 weeks is about five months.
Attaching a time frame to your goal not only makes it more specific, but it can help keep you on track. Of course, five months is a long time, so set some short term goals along the way as well. While losing 20 pounds is your long term goal, your short term goal might be waiting 20 minutes before going back for a second serving at dinner.
Improve Your Eating Habits
This isn’t about following a fad diet; it’s about being successful in the long run. Eating nothing but cabbage soup could lead to short term weight loss, but radical changes aren’t good for your health, and the quick results won’t last. Most adults have strong, established eating habits, but they can be changed. Just remember that everyone is different and it might take a little trial and error to figure out what’s best for you.
Start by creating a list of your eating habits. Keep a food diary for a few days and write down everything you eat and the time of day you eat it. Once you’ve kept a food diary for a few days, you can begin to highlight the habits on your list that may be leading you to overeat. Common eating habits that frequently lead to weight gain include eating too fast, always cleaning your plate, eating when you’re not hungry, and always eating dessert.
Once you’ve highlighted your unhealthy eating habits, you can work on replacing your unhealthy habits with new healthy ones. Maybe you eat too fast, and a healthier habit would be to put your fork down between bites to remind yourself to eat slower. If you tend to eat even when you’re not hungry, try to fund a non-eating activity to do instead. You might call or a friend or take a quick walk.
Part of any good weight loss plan is keeping on track with your workouts. While you may not be training for a triathlon, anyone who is trying to lose weight should get some physical activity every day. Walking is a great exercise for beginners and something that you can do anywhere. Jogging or running are both great exercises to help you lose weight. While jogging is generally between 4-6 miles per hour, a running pace is anything faster than 6 miles per hour.
Cycling is good for people of all fitness levels and can either be done outdoors on a bicycle or indoors on a stationary bike. It’s also great for those who need a low-impact or non-weight-bearing exercise that won’t place too much stress on your joints. Strength training can help you lose weight by burning calories during and after your workout. High-intensity interval training (HIIT) is an effective exercise for weight loss that can include running, jumping, and biking. Swimming, yoga, and pilates are all good types of exercise to incorporate into your weight loss plan.
Get Professional Help
You don’t need to tackle your weight loss goals alone. Let Men’s Best help you get and stay in better shape, and keep you going strong. We know that performance improvement in health care means more of you for hobbies, career, fun, and family life, no matter your age or lifestyle.
Finally, don’t forget to celebrate your successes. Pat yourself on the back for all the things you’re doing right. Recognizing your successes will help encourage you to make more changes, and we’ll be here to cheer you along as well. We are committed to helping men be their best. Find a location to get started.