Essential Considerations Before Embarking on a Diet You Should Know

Weight loss can be a mundane journey. Striving to achieve your weight loss goals can be quite demanding.

Before undertaking any dietary changes, set clear goals for yourself, especially when it comes to dieting. Without clear goals, your dieting efforts may end in failure. Whether you aim to shed a few kilos or pursue a specific diet, it's crucial to know your direction. Don't dive into intense workouts and extreme dieting right away, as it may leave you exhausted and demotivated.

Therefore, set goals, plan your meals, and establish a routine. Planning your meals is crucial; it's not just about eating whatever you fancy, but paying attention to the overall meal composition, including calorie intake and a balance of nutrients such as fats, fibers, and carbohydrates in your diet...

Many have adopted unhealthy dieting, leading to weight loss but also fatigue and exhaustion. Consider how your new diet may impact your health before starting.

Avoid skipping breakfast regularly; it's crucial for your well-being. Working on an empty stomach is inefficient. Opt for a light breakfast with cereal and some fruits or a smoothie.

Once you've defined clear goals for your weight loss, you need to create a specific plan. This includes:

• Goal Setting: Setting health or weight goals is a practical step you need to take. It initiates and motivates your weight loss plan. Based on established goals, you can closely monitor and make timely adjustments during the extended weight loss process.
• Measurements: Before embarking on a weight loss regimen, check and record your measurements. This is an effective way to control the subsequent weight loss process. It also provides a reference to assess the effectiveness of your diet and exercise.
• Use a Tracking Journal: This is an excellent support tool during your weight loss journey. Utilizing this tool helps you monitor your body's indicators, provides additional motivation, and prepares you for the upcoming stages of the weight loss process.

Why research each diet plan thoroughly? Because understanding each diet helps you discern what constitutes a healthy menu. This, in turn, aids in effective weight loss while maintaining good health. Consider some healthy menu options, such as the Mediterranean diet, an Asian-inspired menu rich in fiber, green vegetables, whole grains, and fresh fruits. Avoid excessive intake of meat and fats.

Everyone responds differently to various diets, and you should choose an eating style that suits your lifestyle, preferences, and taste. The best diet for you is one you can adhere to in the long run.

Seemingly trivial but incredibly crucial, a weight loss regimen can't be achieved in just a few weeks or months. Instead of impulsively starting a diet, build a plan for your diet that feels most natural to you.

Include specific schedules and meals for breakfast, lunch, and dinner. Diversify your meals while controlling portions or incorporating more greens and fruits each day of the week, every week of the month. Even meals can be seasonal, featuring fruits or vegetables in season and seasonal foods.

A well-balanced nutritional weight loss diet, tailored to each individual's condition, plays a crucial role, accounting for up to 70% of success in the weight loss journey. However, calculating appropriate meal portions for each person can be quite challenging.

In the realm of dieting, controlling meal portions is paramount. To have an effective dietary regimen, understand what your body absorbs. Don't let the temptation of delicious treats override portion control. For instance, limit cravings for ice cream, sweets, mayonnaise, sodas, fried foods, or foods high in butter. Indulging in these can lead to rapid weight gain.

Before embarking on weight loss, consult your doctor for advice and guidance, especially if you have chronic conditions requiring prior medical support. For instance, if you have kidney issues, avoid bananas, kiwis, lemons, soy proteins, potatoes, cheese, and favor a bland diet. Opt for apples, papayas, pineapples, watermelons, pears, peaches, and use olive oil.

If you have heart disease, consume more fruits, quit smoking, avoid sausages, fried potatoes, and limit fatty foods. Don't overindulge in high-fat dishes. If you have any chronic illnesses, consult your doctor before planning a weight loss journey.

In addition to dieting, combine it with exercise, as exercise reduces cravings, burns more calories, and enhances your overall well-being. You should cut about 250 calories per day from your diet while burning 250 calories per day through exercise. For an average person, this means walking about 4-5km.

Exercise is beneficial for both weight loss and regular individuals to achieve good health by choosing exercise suitable for each person's body condition and health status. Research shows that 30 minutes of exercise per day, even if divided into three 10-minute sessions, helps you lose weight and reap all the health benefits of weight loss.

You can wake up early in the morning for a walk or morning exercise. Swimming and yoga are also ways to significantly improve joint health and achieve a balanced, harmonious physique. Combining diet and exercise helps you maintain health and lose weight.

Unhealthy habits here refer to snacking and uncontrolled food portions. These are two habits harmful to a diet. Consider adjusting them before starting your new eating plan. You can completely remove or reduce opportunities to indulge in these bad habits.

Some foods to avoid:

• Rapidly absorbable starch
• Sweets and carbonated drinks
• Dried fruits
• Some fruits high in sugar and starch, such as grapes, pears, avocados, durians...
• Fried and oily dishes
• Canned foods

Before embarking on a diet, consider the influence of your family and friends. If they do not support you, sticking to your diet will be challenging. For instance, explaining your weight loss goals and plans to them can lead to their encouragement, making your plan more successful.

You can also ask your mother to prepare meals that align with your diet. Exercising with family or friends can provide additional motivation for your weight loss journey.