HEALTH

10 Tips to Help You Reach Your Weight Loss Goal In 2021

Worldwide obesity has almost tripled since 1975! Today, over 650 million adults struggle with obesity.

Thankfully, a new year is a great reason to strive for a new you! Whether it’s the beginning of the year or the last month of 2021, you can slay your weight loss goal this year. All you need is the right tools for the job.

Here are the 10 tips you need for weight loss in 2021. With these tips, you can make a plan and stay on track.

Start shedding those unwanted pounds with these 10 simple tips today!

1. Establish SMART Goals

Before you start reading a healthy eating guide for weight loss or other blog posts online, pause. You can’t determine what you need if you don’t define your weight loss goal for 2021 first.

For some people, losing weight isn’t solely about shedding pounds. Consider your underlying goal.

For example, maybe you want to feel healthier this year. Maybe you want to run a marathon, fit into a wedding dress, or feel confident in your body.

Understanding your goals is essential. Once you define your goals, you can put yourself on the right path for success. Your weight loss journey might differ from someone else’s based on your unique goals.

Before setting your goals for the year, make sure they’re SMART.

SMART goals are:

  • Specific
  • Measurable
  • Attainable
  • Results-Driven
  • Timely

You don’t want to set an impossible goal that will only set you up for failure. The pressure to achieve that goal could make you want to quit. Instead, set a realistic goal you want to achieve.

For example, maybe you want to lose 10 pounds before your next doctor’s appointment in August. Perhaps you want to fit into a size 5 tuxedo for your wedding in January 2022. Either way, make sure it’s specific.

Then, break your big goal into smaller goals.

For example, you can set a milestone of shedding one pound each week.

2. Slow and Steady

Many people rush into making 10 different changes to their lifestyle all at once. Instead, take it slow. You don’t want to overwhelm yourself.

For example, are you looking at a nutrition guide for weight loss? You don’t have to clear out everything in your fridge. Instead, replace one unhealthy food in your diet with a healthier option each day.

As the week progresses, you’ll have made a major change!

You don’t have to start your exercise routine at an extreme level, either. Instead of running a mile on your first day, start slow. Take a jog and see how far you can go.

As you use these tips and your health improves, you can go a little further each day.

3. Research Programs

As you explore a healthy eating guide for weight loss, consider the type of program you want to join. The eating plan you choose should suit your long-term goal.

For example, there’s keto, paleo, vegan, and vegetarian to consider.

Remember, you don’t have to rush into a new food plan right away. Instead, try making adjustments little by little.

With keto, you can start reducing your carb intake a little more throughout your first week. Replace carbs and starchy vegetables with healthy fats and proteins.

There are also weight loss programs available, such as Weight Watchers. Whatever you choose, make sure you’re comfortable with the services they offer.

You can check out this weight loss program for more options.

4. Boost Your Metabolism

Adjusting what you eat is an important step in accomplishing your weight loss goal. There are a few foods that can even help speed up the process.

Consider adding thermic foods to your diet. These foods can give your metabolism a boost, which will help your body burn calories.

Eating protein-rich foods encourages the thermic effect of food (TEF) by 15 to 30%. TEF is defined as how your metabolic rate increases after you ingest a meal.

For example, protein-rich foods can help you lose weight and improve your muscle mass. These proteins include:

  • Eggs
  • Legumes
  • Nuts
  • Seeds
  • Dairy
  • Fish

Fish like salmon and sardines are rich in omega-3 fatty acids, which are great for your overall health. In addition to helping you lose weight, omega-3s can also reduce inflammation and your risk of heart disease.

Want to add more flavor to your next meal? Try turmeric, ginger, and garlic. These foods can cut inflammation down and give your metabolism a boost.

Otherwise, chronic inflammation can increase your risk of obesity.

Green tea is another great way to speed up your body’s ability to burn calories. In fact, it could help increase your metabolism by 4 to 10%. Green tea contains caffeine and catechins, which can burn fat.

5. Shop When You’re Full

The next time you go shopping, make sure it’s on a full stomach. Otherwise, you might start craving the worst foods on every shelf.

Make a list of the healthy foods you need before you go shopping. It can help to plan your meals for the week beforehand, too. Then, you can make a conscious effort to avoid impulse buys.

6. Try New Exercises

Not a fan of running? That’s okay. You can still accomplish your goals by trying different exercises.

For example, you might consider a different form of cardio, such as cardio kickboxing. There are classes available both in-person and online.

Bring your friends with you to your first class. They can help you feel more comfortable about this new environment.

Only one in five adults and teens get enough exercise each week. Try to get your blood pumping at least 2.5 every week. You can create a workout routine and schedule for yourself to make sure you’re on track.

If you don’t love a certain exercise, that’s okay. Try another on your list and see what you think!

7. Take Your Vitamins

Are you getting the vitamins and minerals you need to stay healthy? Are you deficient in a vitamin? Make sure to check with your doctor.

They can schedule a blood test to ensure your body is getting what it needs.

There are many vitamins that can help you achieve your weight loss goals, too. For example, taking B vitamins could help support your metabolism. B vitamins ensure your body can metabolize fats and proteins.

Otherwise, your body will store energy from the food you eat as fat.

Vitamin D is an essential vitamin, too. If you’re deficient, you might develop weakened, fatty muscles.

Are you getting enough calcium in your diet? What about iron and magnesium? These vitamins can help your body stay energized, which could improve your athletic endurance.

Make sure to consult a doctor before adding vitamins to your routine.

8. Reward Your Progress

Make sure you have a way to track your progress as you aim to achieve your 2021 weight loss goal. For example, many people use smartphone apps like MyFitnessPal. Choose an app that measures your unique goals.

That includes your long-term and short-term goals. For example, if you have a goal to eat healthier this year, make sure the app can log foods. If you use a running guide for weight loss, choose an app that can track your runs each morning.

Tracking your progress will help you see how far you’ve come.

Choose a reward for each of your milestones along the way. These rewards don’t have to involve food. Instead, choose rewards that push you forward.

For example, a new workout outfit is a great reward for achieving your first milestone. If you’re focused on healthy eating, reward yourself with a new kitchen tool.

Consider how you’re measuring your progress, too.

You might not see the results you’re looking for on the scale right away. If you’re pumping iron and losing weight, you’ll replace fat with muscle. The number on the scale might not drop as a result.

Instead, take before and after photos as your weight loss journey progresses. Try measuring your waistline, too.

Watch your progress as you go and feel good about how far you’ve come!

9. Avoid Getting Bored

Many people abandon their goals because they feel uninspired, frustrated, or bored. A few simple tips can keep you on track.

First, take the time to understand your frustrations. Is it taking longer than expected to meet your milestones? That’s okay!

Try making changes to your workout routine and diet. It can take time to find what works for your body.

Are you bored with your workouts? Try training with friends. They’ll motivate you to show up and encourage you to keep going.

Try a change of scenery while you’re at it. If you participate in a workout class, go somewhere new for a change.

10. Consult a Specialist

Remember, you’re not alone. If you need additional help, consider consulting a specialist.

You might benefit from speaking with a nutritionist. They can help you recognize the holes in your diet.

Meanwhile, a fitness coach can help you find a new workout routine. With their help, you can get fit and feel good. They’ll show you the safe way to exercise, too.

Shed Those Pounds: 10 Tips to Help You Achieve Your 2021 Weight Loss Goal

Your 2021 weight loss goal doesn’t have to feel like an impossibility. Instead, keep these 10 tips in mind. With this guide, you can achieve your goals and slay those unwanted pounds!

Searching for more ways to improve this year? We can help.

Explore our latest guides for more helpful tips and tricks!