Some people need to lose weight fast, and a quick turnaround can provide the motivation needed to develop long-term healthy lifestyle habits. This includes regular exercise (both aerobic and strength training); a healthy diet; avoiding sugary drinks; and getting enough sleep.
However, it’s important not to go too extreme with any diet. Severely restricting calories and fad diets can backfire and may even be dangerous.
Set Realistic Goals
Setting realistic goals is the best way to motivate and help you focus on your fitness journey. Set short-term goals that will lead to your long-term goal, and make sure that they are specific, measurable, attainable and time-limited.
Realistic weight loss goals are important to your success because they will improve your self-esteem and help you stay on track even if you have an off day. The goal should be something that you can achieve with the right combination of diet and exercise, such as losing 1 to 2 pounds per week by replacing high-calorie foods with lower-calorie options and burning extra calories through physical activity.
Your client can also set a few process goals such as eating more vegetables, tracking their glucose levels with an app, or walking for 30 minutes a day, to establish a solid foundation and learn what healthy habits are within reach. These small positive changes will make it easier for them to accept occasional setbacks as temporary obstacles rather than failure.
Don’t Fast
Long periods of fasting can cause a number of uncomfortable symptoms, such as fatigue, nausea, brain fog, and difficulty concentrating. If you experience these symptoms, it’s probably a good idea to reassess your fasting method and consider taking a break.
It’s also important to remember that fasting isn’t a good option for those with a history of disordered eating. For these individuals, it can trigger an unhealthy restrict-binge cycle and lead to weight gain.
Another reason to avoid long periods of fasting is that it can deplete your body’s essential nutrients. When you aren’t eating, your body reduces the amount of vitamins and minerals it excretes through your bowel movements, including fatty acids, protein and the byproducts of broken-down fat. This can be especially problematic if you engage in longer, multi-day fasts.
Don’t Give Up
If you’re committed to changing your life, remember that it will not happen overnight. You will likely experience setbacks along the way, and that’s okay. Just don’t give up and turn back to your old habits.
Kate Bush’s evocative musical style is reflected in the poignant lyrics of “Don’t Give Up.” Released as a duet with Peter Gabriel on his 1986 album So, this timeless piece explores themes of hope and resilience that resonate with listeners of all ages and backgrounds. It has been interpreted in various ways, including as an anthem for mental health and as a reflection of societal challenges. It has also been covered by many other artists, including Willie Nelson and Sinead O’Connor. These diverse interpretations pay homage to the enduring significance of this song.
