How to Start Losing Weight: A Practical Guide for Beginners

Losing weight can feel daunting, especially with the overwhelming amount of information out there. However, breaking down the process into manageable steps can make it both achievable and sustainable. Here at Willkins we have prepared a clear, evidence-based approach to help you get started on your weight loss journey in a healthy way.

1. Set Realistic Goals

Setting achievable goals is essential. Rather than aiming for an unrealistic target weight, focus on small, incremental goals like losing 1-2 pounds per week. This rate of weight loss is generally considered healthy and sustainable. Define what you want to achieve in the short term and what you envision for the long term. Remember that your journey may be a long one, and that’s okay!

Pro Tip: Instead of only focusing on the scale, set goals related to habits. For instance, “I want to drink 8 glasses of water daily” or “I’ll walk 20 minutes every day.”

2. Adopt a Balanced Diet

While fad diets may lead to quick weight loss, they are usually unsustainable and can be unhealthy in the long run. A balanced diet should include:

• Lean Proteins: Chicken, turkey, fish, beans, and lentils help keep you full and are essential for muscle maintenance.
• Whole Grains: Foods like brown rice, quinoa, oats, and whole-grain bread keep you satisfied longer and regulate blood sugar levels.
• Healthy Fats: Avocado, olive oil, nuts, and seeds support cell function and keep you satiated.
• Fruits and Vegetables: These are low-calorie, nutrient-dense options that help fill you up.

Pro Tip: Avoid skipping meals. Instead, aim for three balanced meals with snacks in between if needed to avoid overeating.

3. Understand Your Caloric Needs

Calories are units of energy, and weight loss occurs when you burn more calories than you consume. To figure out how many calories you need, consider using an online calculator to determine your Total Daily Energy Expenditure (TDEE). Once you know this number, aim for a calorie deficit by consuming fewer calories or increasing your physical activity.

Pro Tip: A deficit of 500 calories per day can lead to approximately 1 pound of weight loss per week.

4. Portion Control and Mindful Eating

One of the easiest ways to start losing weight is to be mindful of portion sizes and practice mindful eating. Pay attention to hunger cues, eat slowly, and avoid distractions like watching TV during meals.

Simple Portion Control Tips:

• Use smaller plates to trick your mind into feeling satisfied with smaller portions.
• Serve yourself single portions rather than eating directly from the package.
• Listen to your body’s hunger signals, and stop when you’re full rather than when your plate is empty.

5. Stay Hydrated

Drinking enough water throughout the day can boost metabolism, curb hunger, and even prevent overeating by helping you distinguish between thirst and hunger.

Pro Tip: Start your day with a glass of water and aim to drink water consistently throughout the day. A good rule of thumb is about 8 glasses (64 ounces), but individual needs may vary.

6. Incorporate Physical Activity

Exercise helps burn extra calories, improves mood, and boosts overall health. For beginners, aim for a mix of cardiovascular activities, such as walking, jogging, or cycling, along with strength training exercises, which are excellent for building lean muscle mass.

Starting Ideas for Exercise:

• Walking: A simple yet effective activity, it’s accessible and can be done almost anywhere.
• Bodyweight Exercises: Push-ups, squats, and planks can be done at home and are great for building strength.
• Gradual Increases: Start with shorter durations and gradually increase the time and intensity as you get stronger.

7. Get Enough Sleep

Sleep is often overlooked in weight loss, but it’s essential. Inadequate sleep can lead to increased hunger and cravings, affecting your ability to make healthy choices. Aim for 7-9 hours of quality sleep each night.

Pro Tip: Try to establish a sleep routine by going to bed and waking up at the same time each day, even on weekends.

8. Track Your Progress

Tracking helps you stay accountable and allows you to see what’s working and what isn’t. You can use a journal, an app, or simply write down your meals, exercise, and how you’re feeling each day.

Simple Tracking Tips:

• Track what you eat and your physical activity.
• Take note of how you feel and any positive changes in energy, mood, or fitness.
• Take occasional photos to see visible changes over time.

9. Be Patient and Consistent

Weight loss doesn’t happen overnight, and everyone’s journey is different. Be patient with yourself and remember that consistency is key. If you slip up, don’t let it derail you—just get back on track as soon as possible.

Pro Tip: Treat every small victory, like choosing a healthy meal or completing a workout, as a success. Celebrating these wins can help keep you motivated.

10. Seek Support When Needed

Having a support system can make all the difference. Whether it’s friends, family, or an online community, sharing your journey can provide encouragement and accountability. If you feel overwhelmed, consider consulting a nutritionist, personal trainer, or joining a support group for added guidance.

Final Thoughts

Our philosophy at Willkins is that your weight loss journey doesn’t have to be complicated. By focusing on realistic goals, balanced eating, physical activity, and healthy habits, you can set yourself up for success. Remember, small changes lead to big results over time. Be kind to yourself, stay consistent, and know that every healthy choice you make is a step toward a healthier you.