Maybe it took you forever to reach your goal, and you’vegained a poundand want to stay in check.
Whatever the reason may be, we’re here to help you navigate the process.
Just be patient and consistent with your efforts, and you’ll see results.
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One pound also leads to two, and before you know it, you’re achieving weight loss thatactuallylasts.
Baby steps really can work!
Losing one pound can seem like 10 if the scale is just not budging.
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Many of us have been there, and we feel your frustration.
(Note that this can also depend on the individual.
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One pound of fat is equal to 3,500 calories of energy, Shapiro tells us.
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“The weekly weight loss with a 500-calorie deficit may range from one-half to one pound.
While you lose weight, you’re losing water, fat, and lean muscle mass.
These changes in body composition will also affect the rate of weight loss.”
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Evaluate your portions.
“Portion size is an important determinant of your total calorie intake,” says Shapiro.
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Try food journaling.
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Meal prep, and switch things up.
Give meal prepping a try.
“Having ready-to-go options helps you maintain a healthy and balanced diet.
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Easy access to nutritious choices can prevent reaching for processed snacks like chips or crackers.”
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Kick up your exercise routine.
“Integrating physical activity into your daily routine benefits both your physical and mental health,” Young explains.
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“Aim for about 150 minutes of moderate-intensity activity per week.
Consistent exercise promotes gradual fat loss, contributing to weight loss.”
ensure your diet is actually well-balanced.
Take a hard look at your weekly meal rotation, and see if you could make any necessary adjustments.
Nutrients are essential to keeping you energized and able to perform normal bodily functions, Shapiro tells us.
Adding a good variety of foods into your meals offers essential nutrients such as minerals and vitamins.
“This ensures you receive all necessary macronutrients while consuming a wide variety of foods.”
