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俗話說：「無三不成禮」，今天我們不只要給你 3 個減重的知識，而是以 5 起跳！ 這篇文章中有 10 個減重知識，每個知識底下又會再介紹 5 個好處、技巧、策略、新想法，讓你可以真正地掌握減重的方法、信心滿滿地開始減重，同時在減重的過程中還是可以快樂過生活！

如果看完這篇你還意猶未盡，可以來看其他更深入的文章，以更完整地了解減重的各個面向，我們介紹過高纖維食物的超級好處、怎麼用心理學改變飲食習慣、控制飲食份量，佳格的專職營養師還在這篇訪談中回答了大家減重常見的疑問，同時和我們的專業研究團隊精心打造了一個高纖維的減重產品組合。

★理想身材的演進

自古以來，食物有各種用途：它讓人們填飽肚子，但也曾被當作戰爭的籌碼；我們人類珍惜食物、崇敬食物、在特定的時候刻意禁食，但有時候又會揮霍它們。

例如：古文明社會裡，人們會透過禁食來淨化身體和心靈，但往往狩獵後又會讓自己大飽口福；現代的人們則流行用各種快速減肥的飲食法、或是藉由瘋狂地健身以讓自己符合當今社會的審美標準。

每個時代對身型和體重的標準不同，所以理所當然地，我們現在覺得「美」的身型在歷史上別的時期就不一定那麼吃香了！

在同一個時期、不同的社會與文化也會有不同的審美觀，水蛇腰、小凸肚、大胸、垂胸、寬肩膀、瘦大腿⋯⋯這些特徵一定各自在世界上某個角落是美到不行的。

如果你真的決定要減重的話，現代的科學和營養研究可以讓你對減重有更全面的理解，以更能持久、更溫和的方法，讓減重的同時也可以顧到身心健康！那我們就來看這些技巧和方法有哪些吧！

★減重的好處

減重除了讓你身材更苗條之外，還有更多你不知道的好處， 來看看減重後你會看到怎麼樣的改變呢？

1.更健康的身體

大家通常是因為想要讓身體變得更健康才會開始減重：可能是醫生明示暗示的建議、健檢報告上看到幾個紅字，或是你認知到減重可以大幅降低罹患心臟病、糖尿病、高血壓的機會；但最核心的其實是：減重不只可以帶給我們外貌上的改變，它帶來更多的是長遠的身心健康！

 2.更有自信

減重其實也是自我發現的過程：當一個人改變生活習慣、開始看到自己的變化時，他/她會更有自信，也不再會因為自己的體型而感到困擾，也開始做更多原本會因為自己的體態而不敢做的事情！

3.更有精神

看到體重計上的數字漸漸減少時，會讓人更有精神、更喜歡運動，這股煥然一新的能量會讓人每天更開心地生活、工作、抓住人生每個難得的機會。

4.活動不再受限

不再受身型的限制、盡情嘗試以前不能做的活動，提升整體生活品質。

5.更健康的心靈、更緊密的關係

減重的時候內在與外在的改變都是成就感的來源，因為減重的結果不只是外貌上的改變，也會因為你變得更有自信、不再這麼在意自己的外貌而不敢在社交場合和人互動；開始減重後，也漸漸能和別人建立更好的關係，進而也讓自己的心理健康有所改善。

★減重會遇到的各種挑戰

像人生大部分的事情一樣，減重的過程一定會遇到一些挑戰、困難，但是了解這些問題會讓你在減重的過程中更留意誤區、少走點冤枉路！

我們想先讓你知道這些困難是什麼，讓你能夠在遇到的時候更不慌忙：

1.情緒性飲食

有時候我們在心情不好、焦慮、焦躁、或只是無聊的時候就會下意識地想要吃東西，希望這樣可以幫助我們熬過這些情緒的困擾，但這樣透過食物來對付情緒的手段常常也會讓減重變得越來越困難、終點似乎越來越遙不可及。 如果你覺得自己經常遇到這樣的困擾的話，可以來認識一下飲食心理學，從這篇文章認識偏差的飲食行為是如何產生、怎麼應對。

2.同儕壓力、社會眼光

我們可能常常會覺得某些食物不是很健康，但又會因為出席了某個社交活動或是為了想要融入群體，而覺得好像不得不把這些東西嚥下肚，同時又糾結於自己正在減重這件事上，這時候只要記得：掌控權在你手上！你絕對是可以說不的，相反地，其實好吃的食物偶爾嚐一下也沒什麼關係！只要不是經常性的行為，這些高熱量的食物是不會讓你前功盡棄的。

3.無法認同自己的體態

有時候我們實在太想要成為某個特定的樣子了，造成減重的過程中對自己的身體形象極度不滿意或產生容貌焦慮，這時候別忘了對自己溫柔點，我們社會所認知的「理想體態」是非常武斷而且總是隨著時間改變的。

提醒自己想要減重的原因，不管有沒有、要不要減重，你都可以感到快樂、被別人喜愛，不想要減重也沒關係，如果做了這個決定也是為了自己、是因為這件事會讓你開心！

4.能夠長期維持減重的效果

減重困難的地方在於你不只是要改變飲食，還要長期維持一定的生活習慣，減重的成果才能持久，所以如果你真的決定要減重了，要了解到這是一個對自己長期的承諾，所以一定要採取比較溫和的方法才能一直維持。

5.停滯期

最後、也最困難的地方就是停滯期了，往往你有好好運動、節食，原本也都有看到效果，但突然就怎麼樣都沒有進步了，這時候不要喪氣，或許只是要做一些小小的改變，你就又能自信滿滿地繼續前進了！

★健康飲食的好處

認識了減重的好處和可能遇到的難題後，來看看減重不可或缺的元素：健康飲食。

少吃加工食品、含糖食物或飲料的健康飲食能帶給你的好處有：

1.給身體更多、更好的營養與補給

飲食健康同時代表的也是你的身體有它需要的營養素、維生素、礦物質、抗氧化物，讓你的身體越來越健康、遠離疾病。

2.控制體重

你更可以控制自己的食慾和吃東西的份量，進而成功減重。

3.穩定血糖

均衡的飲食可以避免你的血糖大幅度地變動，讓你一整天比較有精神、減少想要大吃大喝的渴望。

4.消化順暢

未精緻雜糧穀類通常富含膳食纖維，能夠幫助消化、使排便順暢、維持健康的腸道菌群。（我們後面還有再更深入解釋高纖維的食物！趕快繼續讀下去！）

5.心理健康有所改善

健康飲食最大的好處應該就是身體變得更舒暢、神清氣爽了，吃得好、吃得營養會讓你更有精神、心情更好、思緒更清晰，還能增進認知功能。

★健身、活動身體可以讓你心情更好

運動和活動身體在減重的過程中和健康飲食有互補的作用，不管是要快走、跳舞、重訓、游泳、瑜珈、登山⋯⋯選一個自己喜歡的健身方式規律執行，就可以大幅提升減重的成功機率。

光動動身體就有 5 種好處：

1.更快消耗熱量

雖然已經是老生常談了，但因為很重要，我們還是要提一下：規律運動能夠幫你消耗更多卡路里，讓熱量赤字變得更高、你才能更快達成你的減重目標。

2.肌肉更強壯

活動身體可以讓我們更強壯、增強肌肉量、讓新陳代謝變得更好，同時也可以修飾體型。各種運動中，重量訓練的效果尤其顯著，持續運動一段時間後，你會發現身體變得更強壯、許多事情都變得更簡單了：提東西更容易、終於可以更輕鬆地和家裡的小朋友玩、走路快一點也不會上氣不接下氣，還可以用跑的追公車！

3.降低罹患心血管疾病的風險

規律的中等到高強度運動能夠增強心臟的肌肉、讓心臟更強壯，因而可以提供肺部、肌肉、身體的其他部位更多血液，同時也提高血氧濃度，心臟因此更健康、肺活量更高，罹患心臟疾病的機率也相對降低。

4.減緩壓力

現代人普遍忙碌、壓力大，而讓身體活動一下可以讓我們的腦部分泌腦內啡，幫助我們減緩壓力和焦慮感，增進身心健康。

5.骨頭更健康

我們在做負重運動（如：走路、重訓）的時候，肌肉和肌腱施加在骨頭上的壓力會促使骨頭增生更多骨組織，進而增加骨質密度與骨頭強度，降低骨質疏鬆、骨質缺乏、骨折的風險。

★了解熱量（卡路里）是什麼

卡路里是用來計算食物中的熱量單位，減重的時候就是要消耗比吃進去更多的熱量，製造「熱量赤字」、促使身體燃燒脂肪來獲取能量，想要有效地控制體重、維持健康的生活習慣，就要了解熱量到底是什麼東西、它到底是怎麼運作的。

我們以下提供 5 個基本概念：

1.卡路里 / 熱量有進有出

非常重要，所以還是要再老調重彈：如果你攝取的卡路里經常性地比消耗的還多，體重就會上升，相反地，如果消耗比攝取的多就能夠減重。

2.卡路里 = 能量

把卡路里想成一種能量貨幣，就像買東西需要錢一樣，身體的各種功能：呼吸、消化、活動、甚至思考，都需要卡路里這個「能量貨幣」。

3.卡路里 / 熱量來源的品質也很重要

卡路里的「量」很重要，但「品質」也同樣舉足輕重，營養素密度高的食物不只會提供我們熱量、還有各種必須的維生素、礦物質、營養素，幫助我們維持身心健康。

4.每個人所需的卡路里 / 熱量值不同

年齡、性別、基因、活動量、新陳代謝等各種因素都會影響一個人需要的熱量，所以每個人為了維持體重而需要攝取的熱量也會不同。

5.不同種的食物含有的卡路里 / 熱量值也不同

不同營養素每公克含有的熱量也不一樣，碳水化合物和蛋白質每公克含有大約 4 大卡，而每公克的脂肪大概有 9 大卡，所以不同的食物也就理所當然地會影響你攝取的熱量多寡。

★控制自己一天攝取的熱量

如果你一想到要記錄自己吃進去的熱量有多少就覺得頭很痛，接下來的這個部分可能就會對你稍微有點難度，但是你真的只要做幾次、知道自己現在飲食含有多少卡路里，之後就不用再一直記錄、只要有一個大概的計劃就可以了。

1.計算你的基礎代謝率（BMR）

首先，你要知道你的基礎代謝率（BMR）是多少，這樣你就會知道你的身體最基本需要的熱量值、每天要攝取多少熱量才會維持現在的體重，接著再適度地減少這個攝取量（營造「熱量赤字」的狀態），例如：如果你的基礎代謝率是 1800 大卡，那減重的時候就把這個數字降到 1500。

還有一個常見的詞是總熱量消耗TDEE，TDEE是指每日身體維持運作所需的預估熱量，現行用來粗略估計每日總消耗熱量TDEE的方式，會先算出基礎代謝率BMR，再以依照平常的活動(運動頻率)程度高低，乘以一個介於1到2的數值。

我們也可以增加運動頻率或強度，提升TDEE。

2.記錄自己的飲食以減少熱量攝取

那要怎麼知道你到底有沒有創造出熱量赤字呢？剛開始減重的時候，我們會建議你用手機應用程式（APP）或手帳來記錄自己每天的熱量攝取值，確認這個數值有在你設定的目標範圍內。

其實這件事不會很難、你也不用記錄得太詳細，大部分的 APP 都有內建的食物熱量資料庫，你只要把你吃的東西輸入進去就可以了，我們推薦你可以試試 Noom 和 Calory 這兩個 APP 看；如果你真的很討厭數學、很討厭要計算東西，可以參考這篇文章，讓你不用任何東西記錄還是可以減少熱量的攝取。

小提醒：衛生署建議每個人每天攝取的熱量不要低於 1200 大卡（不論性別或現在體重）；同時，因爲有研究認為飲食障礙症的產生和記錄熱量有關聯，所以我們不會建議你長期追蹤自己攝取的熱量值。

3.規劃均衡的飲食

很多人可能會覺得這是很基本的事情，但到底怎麼樣的飲食才算「均衡」呢？一個「均衡」的飲食應該同時要有脂肪、蛋白質、碳水化合物，所以如果你的餐盤上 ½ 是蔬菜、¼ 是蛋白質、¼ 是碳水化合物，通常就可以算得上均衡飲食了！

4.隨時補充水分

喝水不只可以幫助你控制食慾、不要在口渴的時候以為肚子餓，還可以讓你維持有精神好的狀態、排出身體裡的有毒物質，反正偶爾起身去上個廁所也沒有不好，反而可以確保你每天有走足夠的步數！

5.正念飲食

「正念」不是坐著好幾個小時、一動也不動，而是「專注於任何正在做的事」，這邊有幾個正念飲食的小技巧讓你不要再狼吞虎嚥或吃到太撐了：

• 先吃蔬菜來產生飽足感、避免飯後血糖上升太快
• 在每一口之間把餐具放下來
• 每一口多嚼 5 下，或至少每口總共嚼 10 下
• 每一口之間喝一點點水
• 吃飯的時候不要看電視或漫無目的地滑手機

如果你對怎麼樣用心理學或營養學小技巧調整自己的飲食有興趣，可以參考我們幫你準備的這篇文章！

★哪些高膳食纖維食物最好？

每件艱難的事情背後都有一個無名英雄，在控制體重的時候，這個默默付出的大功臣就是「膳食纖維」了。

膳食纖維常見於全植飲食中，分類又有兩種：水溶性纖維、非水溶性纖維，水溶性纖維在我們體內會形成凝膠狀的物質，增加飽足感、穩定血糖；非水溶性纖維則可以增加糞便的體積，使排便更加順暢、增進消化道健康。

要有足夠的飽足感就一定要攝取高纖維的食物，同時還可以維持消化道健康、協助體重控制。 最好的 5 種高纖維食物包含：

1.豆類（黃豆、黑豆、鷹嘴豆、小扁豆）

豆類富含各種營養，同時也含有高水溶性纖維和非水溶性纖維、充滿了各式的維生素、礦物質、植物性蛋白。

豆類不管加到湯、沙拉、燉菜裡都很好用，可以增加飽足感、協助維持消化道健康。

 2.未精製的全穀雜糧（藜麥、糙米、全麥、燕麥）

非精製的穀物有非常多的膳食纖維及複合型碳水化合物，可以增加飽足感、讓你一整天比較有精神。選購米飯、麵包、義大利麵的時候可以盡量選全穀的產品以增加纖維的攝取。

3.莓果（藍莓、黑莓、覆盆莓）

莓果酸酸甜甜的不僅好吃，還富含維生素、礦物質、膳食纖維、抗氧化物，可以加在優格、燕麥，或是直接單吃就是營養又健康的點心了。

4.堅果和種子（亞麻籽、杏仁、奇亞籽）

堅果和種子有非常高的膳食纖維、健康脂肪含量，它們也富含各種必須的營養素，在早餐的優格或沙拉裡加點奇亞籽或亞麻籽、點心吃點堅果，就可以讓一天的飲食不只香脆、美味，還充滿了好處多多的膳食纖維！

5.蔬菜（菠菜、綠花椰菜、抱子 / 球芽甘藍）

菠菜、綠花椰、球芽甘藍等葉菜類和十字花科蔬菜含有比一般的蔬菜更多的膳食纖維，多吃一點各種顏色的蔬菜可以增加自己纖維以及各式營養素的攝取。

★膳食纖維對減重的好處

高膳食纖維的食物對減重非常重要，多吃點這類食物除了可以提供穩定的能量來源，同時也可以促進身體健康。

以下是多吃高纖維食物的好處：

1.增加飽足感

膳食纖維可以增加飽足感、幫助我們控制食慾、不要過度飲食，所以多吃一點膳食纖維能夠讓你飯後「吃飽了」的感覺維持得更久，不用擔心很快就會嘴饞、一直想吃東西。

 2.少吃零食

延續上一點，高纖食物可以讓我們比較不會嘴饞，同時也就代表兩餐之間比較不會想要吃零食。 如果你已經吃很多纖維、卻還是常常覺得很餓的話，可能是我們把身體「缺水」的訊號理解為「飢餓」了，建議你可以喝溫水或綠茶試試看以解決這樣的困擾。

3.血糖穩定

膳食纖維可以讓消化變慢、避免血糖忽上忽下，造成一直想吃東西的狀況，進而協助身體調節血糖和膽固醇、對控制或提前避免糖尿病的相關問題是有幫助的。

4.消化道健康

消化道的健康很重要，它能夠影響身體的各種生理機能。要有健康的消化道就要有健康的腸道菌群，而膳食纖維在維護腸道菌群上扮演了重要的角色，可以幫助消化、又可以促進身心健康。

消化道健康、人生就是彩色的！ 我們另外有一篇文章帶你深入探討消化道和大腦間的關係（腸腦軸線），讓你可以更了解消化道對人體健康的重要性和背後原理。

5.長期維持減重成果

要知道高纖維食物是你的減重好朋友！這類食物能夠讓你的減重飲食均衡又好維持，養成習慣每餐吃高膳食纖維食物是維持健康體重的最好辦法！

★讓你可以堅持下去的減重技巧

要從一而終地遵守、執行自己的減重計劃需要很大的決心和韌性，我們以下列出 5 個可以幫助你長期全力以赴的方法，讓減重的成果長長久久！

1.設定非常明確的目標

清楚、可達成的目標能夠讓你在減重的過程中更有方向，我們在這篇文章中幫你詳細地描述了如何用「SMART」原則制定聰明的目標！

 2.多樣化嘗試

把你的飲食、運動計劃、自我照顧時間變得更多元化，讓自己更期待這些健康的生活習慣！

3.事先規劃

預先規劃好點心和每餐要吃的東西，才不會餓到自己不開心，於是就大吃大喝。

4.建立自己的支持網絡

創造自己的環境，讓自己周遭都是可以支持及鼓勵你的社群、朋友、營養和醫學專業人員，同時確保自己能夠一直持續下去！

5.練習實踐正念的習慣

練習在日常生活中把專注力放到正在進行的動作上：飲食、運動、走路、一天之中的各種活動⋯⋯讓正念在你的減重過程中推你一把！

★減重的時候可以鼓勵或激勵自己的方法

在減重的時候，別忘了這是一個轉變的過程，當覺得這段路途走得有點艱辛的時候，可以參考以下 5 個建議，讓你可以堅持下去！

1.訂定合理、可達成的目標

只要你有依照自己的減重進度，設定合理、實際可達成的短期和長期目標，同時也有考慮到自己身體的需求，就一定能夠達成它們。同時也記得要從小一點的改變開始，每天試 1～2 個我們給你的技巧。

 2.對自己好一點

減肥的時候遇到停滯期或特別困難的時刻，多給自己一點信心和耐心、留意自我批判的狀況，做任何事情過程中都會有起起伏伏，遇到低谷的時候盡量用不同的方法鼓勵自己、找回動力。

3.耐心等待可以看到成果的時刻

要達到真正且長久的減重成果一定是要一點一點地累積，所以記得提醒自己要有耐性，一步一腳印、穩穩地往目標邁進。

4.培養和身體、飲食的良好關係

講了這麼多的減重技巧，還是別忘了減重不是只是要看到體重計上的數字減少而已，它也是一個我們練習和食物、運動、身體和平共處，並培養良好關係的過程。

5.就算是微小的進步也要好好鼓勵自己

如果看到了一點成果、達到了自己設定的某個里程碑，就算你覺得微不足道，最後都是這些點點滴滴的成果累積起來，幫助你達成你的目標！ 以下是你可以不用搬出零食點心也可以慶祝這些成果的方法：

• 好好睡個午覺，畢竟減重不是個簡單的過程！
• 去髮廊洗個頭、享受吹頭髮時暖呼呼的感覺
• 去做個頭頸肩按摩
• 做點美勞，找一個 Pinterest 或 IG 上簡單的作品模仿看看
• 去鄰近的書店或圖書館看看書

★總結

到目前為止，我們把減重過程的技巧、需要的知識、我們給你的建議，全部彙整成這篇超詳盡的減重解析，讀完這篇文章，你已經認識了膳食纖維的魔力以及如何調整每天的熱量攝取，同時把減重的焦點放在身心健康的改善上，你就能有足夠的力量達成你的目標。

減重的過程中一定會有所成長，你也可能會有很大的改變，或許你在過程中會發現自己比想像的還有韌性，或是你發現自己以前不知道的一面，只要運用正確的知識和態度，你就可以有自信地開始減重，並讓努力的成果能夠長久維持。

如果你看完這篇文章還是覺得自己需要別人的幫忙，你就真的找對地方了，因為佳格的專職營養師和我們的研發部門幫你精心打造了一個體重控制產品組合，讓你有足夠的膳食纖維，可以更輕鬆減重。

別忘了，你可以的！

<免責聲明>：本文章僅供參考，並不是專業的醫療建議，如果你有任何疑慮或特殊的身體狀況，請在食用補充品或補充劑或改變飲食習慣前諮詢專業醫療人員。

The Ultimate Guide to Weight Loss: 10 Things to Know to Lose Weight, Eat Healthy, and Not Get Hangry! (Psst: Dietary Fiber is Key)

This comprehensive guide to weight loss has all the information you need to embark on your weight loss journey confidently, all while living your best life. 

Think of this ultimate guide to losing weight as harnessing the power of 5. For each of the 10 things to consider we offer you 5 benefits, advantages, insights, tips, or strategies that can help you manage your weight loss journey.

If you want even more, we have a treasure trove of articles that discuss the intricacies of weight loss: from exploring the magic of fiber-rich foods to the psychology behind our eating habits and portion sizes. Read an interview with our nutritionist where she answers some commonly asked questions about weight loss or learn about our carefully crafted fiber-rich weight management bundle, designed by our nutritionist in collaboration with our research and development team.

A Brief History of the Ideal Body

First, a little reminder that the ideal body shape you think is so amazing was not always worshipped. Various body shapes and weights have been idolized for centuries, and each period comes with its own preferred silhouette.

What’s more, certain communities of people find some body shapes more attractive than others. From slender waists to plump bellies, cone-shaped breasts to thigh gaps, and big booties to broad chests, history has seen it all.  

It makes sense that, linked to this, all throughout time food has been revered, appreciated, and weaponized. It has been eaten to excess and withheld. Ancient civilizations fasted for physical and spiritual purification and gorged themselves after a hunt. More recently, fad diets and fitness crazes have been followed to match the current ideal body type.

Today, armed with a wealth of scientific knowledge and a better understanding of nutrition, we can approach weight loss (if you choose to lose weight) with a more holistic perspective, focusing on sustainable and balanced methods that promote overall health and well-being.

If you are choosing to lose weight, join us as we dive into these tips and tricks that can help you!

The Advantages of Weight Loss 

There are loads of benefits to losing weight, on top of the main takeaway of a leaner physique.

Let’s look at what you can gain:

1. Enhanced health:

Embarking on weight loss journeys often begins with a desire to improve overall health. This could be prompted by an annual health assessment or medical advice. 

Maybe you’ve recognized that shedding excess weight can significantly lower the risk of chronic conditions like heart disease, diabetes, and hypertension. 

Beyond physical changes, the long-term health benefits serve as enduring motivation.

2. Boosted confidence:

When you sustain healthier habits and witness physical transformations, an enhanced sense of self-esteem and body confidence emerges. 

Weight loss becomes a journey of self-discovery, allowing people to feel more comfortable in their skin and engage in activities that once seemed out of reach.

3. Amplified energy levels:

Shedding pounds can boost energy levels, leading to increased physical activity and a more active lifestyle.

The newfound energy reserves enable you to embrace productivity and seize life's opportunities with greater zest.

4. Improved mobility and freedom:

The release from physical limitations empowers you to enjoy activities they might have shied away from, enhancing your overall quality of life.

5. Better social and emotional well-being:

Weight loss reverberates through social interactions and emotional health. Reduced self-consciousness paves the way for more positive social connections and contributes to improved mental well-being. 

The transformative impact on both internal and external facets of life becomes a lasting reward.

The Challenges of Weight Loss 

However, your weight loss journey will not be without challenges. We believe that recognizing both the advantages and challenges arms you with the awareness needed to navigate this transformative journey.

Here are some challenges you may encounter, we’ve reminded you so when you do experience them, they’re not so scary:

1. Emotional eating: 

At times, you may feel sad, bored, worried, or restless, and then you might want to eat the feelings away. Sometimes you don’t even notice that you're doing this.

Coping with emotions through food can hinder progress, leading to setbacks in the weight loss journey.

If this is you, consider learning more about the psychology behind your emotional eating. 

2. Social pressures: 

Navigating social events and peer pressure to indulge in unhealthy foods can challenge dietary commitments.

When you’re watching your weight, it can feel hard to say no to something delicious that has been offered to you. But you can say no, or you can have a taste of the treat.

You’re in control and eating something that is calorically rich every now and again does not have to derail your weight loss plan.  

3. Body image struggles: 

Weight loss can sometimes result in body dysmorphia or dissatisfaction due to unrealistic body image expectations. Think about your reasons for losing weight and be gentle with yourself.

Remember, you do not have to look a certain way to be loved or have a good time. You do not have to lose weight if you don’t want to. Only do it if it feels fun and good, for you.

4. Being able to do it sustainability: 

Sustaining weight loss requires lifestyle changes to make it a long-term commitment.

These changes can be challenging to maintain, so think about gently doing this.

5. Plateaus: 

The last, and perhaps most frustrating challenge is when your weight loss plateaus. You have consistently been working out and eating at a deficit, you’ve been seeing the difference, feeling good, and then, suddenly, there are no gains.

Don’t let that get you down, some small tweaks may help get you revved up again.

The Benefits of Healthy Eating 

Now that we are aware of the challenges and advantages of weight loss, let’s look at healthy eating. Simply put, eating well means avoiding processed foods and limiting your intake of sugary treats.

Here are some benefits of eating like this:

1. Improved nutrient intake: 

Healthy eating ensures your body receives essential nutrients like vitamins, minerals, and antioxidants, promoting overall health, and helping you sidestep disease.

2. Weight management: 

Eating more whole foods helps control appetite, supports portion control, and contributes to successful weight loss.

3. Stable blood sugar:  

Balanced meals prevent spikes and crashes in blood sugar levels, promoting sustained energy and reducing cravings.

4. Smooth digestion: 

Whole, unprocessed food is often fiber-rich, and this aids digestion, prevents constipation, and maintains a healthy gut microbiome. We have loads of information on fiber-rich foods below, so keep reading.

5. Mental well-being:

A nutritious diet can positively impact mood, cognitive function, and mental clarity. Eating well can make you feel better!

This is probably the best takeaway of all: feeling great in your body. 

Why Movement and Working Out is So Satisfying 

Exercise and physical activity complement healthy eating in the weight loss equation.

Whether it's brisk walking, dance classes, weight training, yoga, swimming, or climbing, finding movement that aligns with your interests will enhance your weight loss journey's success.

Here are five advantages that come from moving your body:

1. Faster calorie expenditure:

This is one you probably know already. On top of your healthy diet, regular exercise burns calories, creating a calorie deficit and contributing to weight loss.

2. More muscle strength: 

Perhaps the most important reason why people work out is because physical activity, especially weightlifting, makes you stronger.

This means you can do more things with ease: walk faster without losing breath, run to catch a bus, carry heavy groceries upstairs, and play with your grandchildren.

In other words, it enhances muscle mass, leading to improved metabolism and a toned appearance.

3. Improved cardiovascular health:

Regular exercise of a moderate to strong level improves your heart muscle. This increases the capacity of your heart to pump blood to your lungs and other parts of your body.

As a result, your muscles receive more blood flow and your blood's oxygen content rises. So, heart health improves, lung capacity increases, and the risk of heart disease lowers.

4. Reduced stress: 

Physical activity releases endorphins, reducing stress, and anxiety, and improving overall mental well-being. In today’s fast-paced, high-stress world, everybody needs to find movement that makes them feel good!

5. Better bone health:

Weight-bearing exercises in particular, like walking and weightlifting, support bone density, reducing the risk of osteoporosis.

But how exactly does this work? The tension that the muscles and tendons put on the bones during weight-bearing activities causes the bones to create additional bone tissue.

As a result, the risk of osteopenia, osteoporosis, and fractures lowers and bones grow stronger and denser.

Understanding Calories

Calories are the energy units contained in the foods we consume. The concept is simple: to lose weight, you must create a calorie deficit, burning more calories than you consume.

This prompts your body to utilize stored fat for energy.

Understanding how calories work is essential for effective weight management and a healthy lifestyle. Here are five tips to help you grasp the concept of calories:

1. Calories in vs. calories out: 

You probably know this already, but it bears repeating: if you consistently consume more calories than you burn, you'll gain weight; if you burn more than you consume, you'll lose weight.

2. Calories = energy:  

Think of calories as the energy currency your body uses to function. Just as money fuels transactions, calories fuel your body's activities, from breathing and digestion to physical activity and even thinking. 

3. Quality matters: 

While the quantity of calories is important, the quality of those calories matters too. Nutrient-dense foods provide more than just calories; they deliver essential vitamins, minerals, and nutrients that support overall health and well-being. 

4. Not everybody is the same:

Understand that everyone's caloric needs are unique. Factors like age, gender, metabolism, activity level, and genetics influence how many calories your body requires to maintain its current weight.  

5. Calories are not created equal: 

Different macronutrients provide different amounts of energy per gram. While carbohydrates and proteins provide around 4 calories per gram, fats provide about 9 calories per gram. This distinction influences how different foods impact your caloric intake.

Managing Your Daily Caloric Intake

Ok, this part is a little tricky, especially if the thought of tracking your calories stresses you out. However, once you know what your current calorie intake is, you can quite quickly stop calculating and just stick to a general plan.

1. Calculate your basal metabolic rate (BMR):  

First, you need to understand your BMR to know what your maintenance calories are – the number of calories needed to maintain your current weight – and then create a modest calorie deficit. So if you are eating 1800 calories a day, you could drop to 1500.  

2. Track your food to reduce your caloric intake:  

How do you know if you’re eating at a deficit?

At the beginning of your weight loss journey, we advise you to use apps or journals to monitor your daily caloric intake, ensuring you're within your target range. This doesn’t have to be too difficult or detailed.

Many of the apps already have the caloric information in their database. We suggest you try Noom or Calorie. If you absolutely hate doing math, here are some alternative ways to cut down your calories without using trackers.

Please note that the FDA suggests you not go lower than 1200 per day, no matter your gender or current weight. The reason why we do not suggest tracking long-term is that some studies link tracking to eating disorders.

3. Plan balanced meals: 

This may seem like a truly obvious one, but what exactly is a balanced meal? It should have a balanced mix of fats, proteins, and carbs. Aim to fill ½ the plate with veggies, ¼ with proteins, and ¼ with carbs, and this should keep you on track. Our nutritionist discusses this in more detail in this exclusive Q&A. 

4. Stay hydrated: 

Drinking water is key. Not only does it help you control your appetite and prevent you from mistaking thirst for hunger, but it also helps flush out toxins and keeps your body energized.

What’s more, regularly going to the bathroom helps add to your daily steps.

5. Mindful eating: 

Mindfulness is not just about meditating for hours. It’s simply about paying attention. It can help with weight loss too! Here are some tricks to stop you from inhaling your food or eating too much:

o   Eat veggies first as they will fill you up (and help you avoid glucose spikes!)

o   Put your cutlery down in between bites.

o   Try to chew each bite at least 10 times (or 5 more than you usually chew)

o   Have small sips of water between bites.

o   Don’t doom scroll or watch TV while eating.

Here are some more tips that can help you.

The Best Fiber-Rich Foods

Dietary fiber, the unsung hero of weight management, is found in plant-based foods and comes in two forms: soluble and insoluble fiber.

Soluble fiber forms a gel-like substance, promoting feelings of fullness and stabilizing blood sugar levels. Insoluble fiber adds bulk to stool, preventing constipation and supporting digestive health. To learn more about the benefits of fiber-rich foods, read this article. 

Incorporating fiber-rich foods into your diet is essential for promoting fullness, supporting digestive health, and aiding weight management.

Here are five of the best fiber-rich foods:

1. Legumes (beans, lentils, chickpeas):  

Legumes are nutritional powerhouses packed with soluble and insoluble fiber. They provide an array of vitamins, minerals, and plant-based protein.

Whether added to soups, salads, or stews, legumes offer a hearty dose of fiber that supports satiety and digestive health.

2. Whole grains (quinoa, brown rice, whole wheat): 

Whole grains are a fantastic source of dietary fiber and complex carbohydrates. They provide sustained energy and contribute to feelings of fullness.

Opt for whole-grain varieties of rice, pasta, and bread to enhance your fiber intake.

3. Berries (raspberries, blackberries, blueberries): 

Berries are not only delicious but also rich in dietary fiber and antioxidants. They offer a sweet treat that supports digestive health and provides vitamins and minerals.

Add them to yogurt, or oatmeal, or enjoy them on their own for a nutritious snack.

4. Nuts and seeds (chia seeds, flaxseeds, almonds): 

Nuts and seeds are packed with fiber, healthy fats, and essential nutrients. Incorporating them into your diet provides crunch and flavor while contributing to your daily fiber intake.

Sprinkle chia or flaxseeds on your morning yogurt, over salads, or enjoy nuts as a satisfying snack.

5. Vegetables (broccoli, spinach, brussels sprouts, carrots):    

Vegetables collectively offer an excellent source of fiber. Leafy greens like spinach and cruciferous vegetables like broccoli and Brussels sprouts are particularly high in fiber.

Incorporate a variety of colorful veggies into your meals to boost fiber intake while benefiting from their diverse nutrient profiles.

How Dietary Fiber Can Help You Lose Weight 

Fiber-rich foods play a crucial role in your weight loss journey. Incorporating these foods into your diet creates a steady and sustained source of energy while supporting your overall health.

Here are some of the perks of eating a lot of fiber-rich food: 

1. Satiety: 

Dietary fiber promotes feelings of fullness, curbing appetite and preventing overeating. This means that by adding this to your meal, you are guaranteed a longer period of feeling full, so you won’t have to worry about being overwhelmed by cravings later. 

2. Reduced snacking:  

This brings us to our next point. Including fiber-rich foods in your meals reduces the urge to snack between meals. It takes that craving away.

If you are feeling snackish, despite having fiber-rich meals, we recommend drinking green tea or warm water. Your body’s hunger cues may just be dehydration.

3. Stabilized blood sugar:   

Fiber slows down digestion, preventing rapid blood sugar spikes and crashes that lead to cravings.

This in turn, aids in blood sugar and cholesterol regulation, which can help manage or prevent problems associated with diabetes.

4. Gut health:  

The gut is arguably the most incredible organ in our body. Or else, the gut is just having its moment in the spotlight.  If we think about a healthy gut, fiber does the heavy lifting in supporting the gut microbiome, aiding digestion and enhancing overall well-being.

Happy gut, happy life. Have you heard about the gut-brain axis? We have a detailed article describing this fascinating link.

5. Long-term success:  

Fiber-rich foods contribute to a sustainable and balanced diet, supporting your weight loss journey over time. Getting into the habit of including fiber-rich foods in every meal is the best way to maintain a healthy weight.

Some Weight Loss Tips to Stay on Track 

Sticking to your weight loss plan requires commitment and resilience.

Here are 5 tips that can help you go all in for the long haul because sustainable weight loss needs to be … sustainable! 

1. Make your goals really specific: 

Define clear and achievable goals that serve as guiding stars for your weight loss journey. In this article, we discuss SMART goals.   

2. Incorporate variety:  

Avoid monotony by diversifying your meals, exercise routines, and self-care activities. This way, you’ll look forward to doing new things rather than feeling bored by the same workout or the same meal.

3. Plan ahead: 

Prepare meals and snacks in advance to prevent impulsive, unhealthy choices during moments of hunger. Don’t let yourself get so hangry you’ll eat anything.

4. Find support:    

Surround yourself with a supportive community, friends, or a professional to encourage you and keep you accountable.

5. Practice mindfulness:  

This doesn’t have to be extreme or spiritual, just aim to stay present during meals, exercise, and daily activities, fostering a mindful approach to your weight loss plan.

Affirming Reminders to Keep in Mind on Your Weight Loss Journey 

As you navigate your weight loss journey, remember that it's a process of transformation. Here are five tips and tricks or little reminders that may keep you going, even when it feels tough.

1. You can only reach realistic goals:    

If you establish achievable short-term and long-term goals that reflect your journey's pace and your body's needs, you will reach them. Start small. Add one or two of these tips to your day today. 

2. Practice self-compassion:   

Be kind to yourself during setbacks or plateaus. Avoid self-criticism when you don’t reach your goals. It will happen, but it doesn’t have to hinder your motivation.

3. Embrace patience:  

Real, sustainable weight loss is a gradual process; embrace patience and focus on steady, progress.

4. Cultivate balance: 

Remember that weight loss isn't solely about the destination; it's about fostering a balanced and healthy relationship with food, exercise, and your body. And this can last a lifetime.

5. Celebrate small wins: 

Acknowledge and celebrate each milestone, no matter how minor, as they contribute to your progress. Here are some things you can do to celebrate that don’t involve food:

o   Take a well-deserved nap.

o   Get a wash and blow at a hair salon.

o   Get a head and shoulders massage.

o   Recreate a simple artwork you saw on Pinterest or Instagram.

o   Browse books in your closest bookshop or library.

There you have it!

This comprehensive article combines tips and advice into one ultimate guide to everything you need to know to start your weight loss journey. Embarking on this journey can be a transformative experience.

By understanding the role of daily caloric intake, embracing the magic of fiber-rich foods, and focusing on overall well-being, you empower yourself to achieve your weight loss goals.

It's a journey of self-discovery, resilience, and growth, and with the right knowledge and mindset, you can do this in a sustainable manner, with confidence and success.

If you are looking for a little extra help, you are in luck. Our in-house nutritionist, together with the research and development team, has put together this specially designed product bundle that is perfectly formulated to help you consume enough dietary fiber so you can easily shed some pounds. We also interviewed our nutritionist about losing weight. 

Don’t forget, you got this!

Disclaimer: This article is for informational purposes only and does not substitute professional medical advice. If you have specific health concerns or conditions, consult with a healthcare professional before starting any new dietary regimen or supplement.