Now is the time to start on the path toward a slimmer, fitter you—an improved you who no longer feels the need to hide under bulky sweaters or scurry for a cover-up at the beach. Begin your transformation, here and now, with our beginner’s guide to healthy weight loss.
The most important point to understand is that good-for-you weight loss isn’t about yo-yo dieting, which is both unhealthy and ineffective. Instead, plan to lose weight in a way that’s good for your body and empowers you to achieve long-term success. Most women can safely lose one or two pounds per week. If you’re pregnant, nursing, or have a medical condition, always consult with your healthcare professional before starting this or any weight loss plan.
Eating for Healthy Weight Loss
- Plan to eat three small meals and two nutritious snacks each day.
Skipping meals can lead to unhealthy snack choices or overeating at mealtime. Consuming smaller portions of food five times per day fuels the body so it can power through e
- verything on your to-do list without leaving you starved and irritable. Munch on 6 Scrumptious Snacks for an Immediate Metabolism Boost or 10 Flat Belly Snacks Under 150 Calories.
- Drink a full glass of water before each meal and snack.
This keeps you hydrated but it also helps fill the stomach so you’re less likely to overeat. Drink plain water or try a weight loss friendly water recipe like Lemon Ginger Detox Drink or Ginger, Lime, and Mint Flavored Sparkling Water.
- Eat veggies first.
Satisfy the appetite without overeating by consuming vegetables before carbs or proteins. This healthy habit ensures you benefit from veggies’ low-calorie, nutrient-packed power, and it helps fill the stomach so you’re less likely to overindulge in other foods, particularly carbs. Munch on sliced veggies as you prep your meal or add recipes like Coconut Roasted Acorn Squash or 4-Ingredient Roasted Cauliflower to the menu.
- Identify your snacking danger zone.
Do you automatically reach for a little something when you’re feeling blue? Are you in the habit of snacking before bed? Identify those one or two situations where you eat more out of habit than hunger. Keeping a food journal can help you pinpoint those danger zones. When you figure it out, find a healthier alternative to mindless munching; crank out a few push-ups or fill up on a tall glass of water.
- Reduce or eliminate processed foods.
Pre-packaged recipe mixes, boxed dinners, and frozen meals are often loaded with excess sodium, sugar, or fat—any of which can make the waistline bigger. Focus instead on choosing clean eating foods, which are those that aren’t heavily processed. For example, trade boxed mac-and-cheese for a homemade version like Creamy Mac & Cheese with Butternut Squash. Discover more healthy meal ideas at SkinnyMs. Recipes.
Exercising for Healthy Weight Loss
- Commit to regular workouts.
A blend of cardio and strength training will help you shed pounds and inches. The cardio burns fat and calories while strength training builds lean muscle tissue, which burns more calories—even at rest—than fat tissue. Get started with routines like Daily Morning Core Workout and the Ultimate Ab & Butt Workout.
- Add high-intensity interval training (HIIT) to your workout routine.
Supplement your go-to exercise with HIIT workouts that challenge muscles and burn calories for up to 24 hours after the workout is complete. Try our 2-Move Fat-Burning HIIT Workout or 4-Minute Belly Fat Blaster.
- Be kind to yourself.
Transformation takes time, but it is so worth it! Maybe you can’t complete a workout the first time you try it—that’s okay. Next time, try to add a few more reps or minutes. Over time, you’ll build up the strength and confidence to finish that workout like a boss. Workouts for Beginners is a great place to start getting your fitness on track.
Get back to basics with our SkinnyMs. 3-Step Weight Loss Program. It offers no-nonsense advice on healthy, clean eating, and fitness so you can reach and maintain your ideal weight.