6 Ways to Simplify Your Weight-Loss Plan

byLauren Krouse
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6 Ways to Simplify Your Weight-Loss Plan

At thebeginning of a weight-loss journey, you’re often high onmotivationand ready to completely overhaul yourdietandexercise routineto shed pounds. On the other hand, if you’ve been trying to lose weight for a long time withmixed results, it’s understandable if you’re looking for something new to try. In both cases, it’s easy to overcomplicate your weight-loss efforts, however, keeping it simple is a smarter strategy.

“People overcomplicate weight loss because they think the more they throw at the problem, the more likely it is they’ll be successful,” saysRachel MacPherson, a certified personal trainer and exercise nutrition coach. In reality, you’re often setting yourself up for exhaustion and making it evenharder to reach and maintain your weight-loss goals.

If you’re feeling overwhelmed by an overly-complicated approach to weight loss, here are six signs it’s time to simplify:

1

MAKE IT A SUSTAINABLE LIFESTYLE

“People tend to gravitate tofad dietsthat entice followers with the promise of rapid weight loss, but many of these diets are extremely complicated, difficult to carry out, and even harder to maintain over time,” saysClaudia Hleap, RD. Worse yet, if you lose weight, you often experience rebound weight gain as soon as you return to your usual eating habits, and you could find yourself trapped in a frustrating cycle ofyo-yo dieting.

The fix:Free yourself from restrictive diets entirely and focus on makingsmall, sustainable changesyou can stick with long-term, suggests Hleap. For example,up your fiber intaketo feel fuller longer by eating morewhole grains, fruits and vegetables, fill your plate with more low-calorie,non-starchy veggieslikeleafy greens, carrots and zucchini, and move more with adaily walkor newworkout class.

2

REPEAT: THERE ARE NO “BAD” FOODS

In the dieting world, it seems like there’s always a new “bad” food to nix from your grocery list.Bread,cheeseand evenfruithave all been on the “no” list according to somefad diets, andcarbsandfat, in general, are often vilified. In reality, all food groups belong in a healthy weight-loss plan, saysJinan Banna, PhD, RD, an associate professor of nutrition at the University of Hawaii at Mānoa. It’s important to nourish your body with wholesome foods tobuild muscle and satisfy your hungerwhile creating a modest calorie deficit in order to slowly shed pounds (Think: a maximum of about1–2 pounds a week).

The fix:Rather than cutting out any food groups, commit to a better strategy: “Choose more wisely within food groups,” says Banna. Fill your grocery cart withfiber-rich carbslike quinoa, oats, and whole-grain breads and pastas;lean proteinsources like chicken, turkey, eggs, salmon, pork and beef tenderloin; and healthy fats including vegetable oils, nut butters, seeds and fish.

3

KEEP GROCERY SHOPPING STRESS-FREE

If creating a grocery list stresses you out and you feel worried and anxious on the way to the store or spend too much time reading every single ingredient label, you’re overcomplicating your eating plan, saysSarah Asay, RD.

The fix:Ease your stress by skipping most of the grocery store aisles and shopping the perimeter, she says. This is where you’ll find fresh produce, proteins, dairy, dry goods like beans, grains and nuts in bulk, plus frozen whole foods — allstaples of a healthy dietthat can help support weight loss.

4

STEER CLEAR OF WEIGHT-LOSS PRODUCTS

Popular weight-loss products likedetox teas和脂肪燃烧丸似乎提供了一个快速fix, but they’re often costly, ineffective and can even contain hidden, unsafe ingredients. “People are led to believe there is some ‘magic’ to weight loss and they need a special product to be able to achieve their goals, but, in fact, the approach is just the simple advice they’ve heard for years,” says Banna.

The fix:Whilelifestyle changesshould always be at the forefront of your weight-loss plan, notes Banna, you may benefit from ruling out medical conditions that might make losing weight harder. Consider speaking with your doctor or aregistered dietitianwho can help create an individualized plan to help you reach your specific goals.

5

ALLOW SOME LEEWAY

While eating well to lose weight sometimes means bringing a healthy side to apotluckorpacking a nutritious lunch to bring to work, there’s no need to stress out over food and beverage options every single time you eat outside of your home. If you constantly find yourself worried about dining out, it might be asign you need to rehab your relationship with food.

The fix:“Allow yourself to enjoy all things,keeping moderation in mind,” says Asay. For example, treat yourself to a more indulgentrestaurant mealand then balance it out with a healthier meal plan the next day. Ditching the “I’m on a diet” mentality for a focus on an overall “healthy lifestyle” helps keep you from feeling deprived or like you’re missing out and makes it easier to make healthy decisions most of the time, says Asay.

6

SEPARATE CALORIES IN FROM CALORIES OUT

If you believe you can’t have a brownie unless you do a certain amount of exercise to burn off those calories, you’re overcomplicating weight loss, says MacPherson. You could also be creating an unhealthy relationship with food andslowing down your metabolism. Losing weightshouldn’t include punishmentwhen you eat “bad” foods or a constant calculus of what you need to do in order to sweat off every calorie you eat and drink.

The fix:Focus on eating a majority of healthy,whole foodswithroom for indulgencesand only partake inexercise you enjoyfor thefeel-good endorphinsandhealth benefits. Remember weight loss and healthy eating aren’t all-or-nothing —consistency beats perfection.

Unlock an experience that’s like having a dietitian, trainer and coach — right at your fingertips.Go Premiumfor expert guidance and exclusive tools that will help you reach your personal health goals.

About the Author

Lauren Krouse

Lauren Krouse is a freelance writer who covers health, domestic violence, and self-advocacy. Her work appears inWomen’s Health, Men’s Health, Prevention, Self, HuffPost,and elsewhere. When she’s not writing, you can find her trying to meditate more, weightlifting, or walking in the woods with her partner and black lab.

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