Many people are unhappy with their weight, whether they want to lose or gain most people want to make changes. Many people want to lose or gain weight because they’re unhappy with their appearance, whether they think they have too much fat and want to lose some weight or if they think they’re too skinny and want to gain weight and muscle a lot of people want to look different. Some people want to lose weight because having excess weight is related to an increased risk of many health problems including high blood pressure, stroke, and heart failure. Many people want to gain weight not just for what they look like but because being underweight also has many negative effects on your health including malnutrition, fertility issues, and decreased immune functions. If people are unhappy with the way, they look then this can cause mental health problems, and be underweight or obese can cause physical health problems so it’s important to try and stay at a healthy weight. As people are aware of this, there have been various fad diets and fake products over the years that claim to promote weight loss or weight gain and either don’t work or do more harm than good. If you’re wanting to gain or lose weight you should avoid these extremes and instead follow the simple tips, we’ve laid out for you here.
If you struggle with consistency then setting goals will be one of the best things that you can do to help yourself on your weight loss/gain journey. However, you need to make sure that you’re setting yourself reasonable goals. You should take everything either a couple of weeks or a month at a time and really sit down and think about where you want to be a month from now, think about what you can do to get there, and make sure that you do it. If you aim too high and set yourself ridiculous goals then you will become disheartened and you’ll be more likely to give up. Losing or gaining weight doesn’t happen overnight, like many things it is a marathon, not a sprint so set realistic goals and be proud of your achievements each month. Many diets and products will have adverts saying that you can gain 10 pounds in 2 weeks, most of the time this isn’t true but in the cases that it is even though it may help you lose 10 pounds, the weight won’t stay off. Losing and gaining weight is all about consistency so ditch the products, make yourself a plan, and stick to it.
You might have heard the saying that a six-pack is made in the kitchen, not the gym, this is something that surprises many people as they solely focus on exercise when trying to lose or gain weight when the food you’re eating is just as important. You could spend hours at the gym every day to try and lose weight but if you come home and eat too much then you’ll never see any changes as you can’t outrun a bad diet. Luckily, you don’t have to go to the extremes of tracking every calorie that you consume and weighing out your food but it would help to know what foods you should be eating and what a healthy diet looks like. You should try to include all the food groups into your meals and every meal should have protein, carbohydrates, and fat in it as this is a balanced diet and will help you to achieve your goals. One of the easiest and most popular healthy meals is chicken, rice, and veg as this has everything you need. If you’re vegetarian it can often be harder to get enough protein as you can’t get it from meat but you can try substitutes like leanbean, chickpeas, or black beans. If you’re trying to gain weight then you need to be eating more calories than you’re burning off in the gym and if you’re trying to lose weight you need to be eating fewer calories than you’re burning, keep this in mind when figuring out your goals.
Find a Friend
If you have similar goals to any of your friends, family, or your partner then one of the best things you can do is ask them to make a plan with you, and both stick to it. This is great for many reasons, firstly some people feel nervous when they’re a newbie at the gym, so having someone to go with will make this experience much less intimidating as you can figure out what you’re doing together. It also adds a sense of accountability, if you go to the gym alone and you wake up and decide you don’t want to go chances are you won’t, but if you’re meeting someone there, you’re much more likely to turn up as you’d be letting them down too. Finally, doing things with people you love makes them much more fun so it will make the experience much more fun making you much more likely to go consistently.
No one wants to give up their social life to reach their goals and we recommend against this as even when you have a plan you should still enjoy yourself and go out for food and drinks with friends. If you know that you have events coming up where you’re likely to eat much more than you usually would, this is fine as you can make a few changes in the week leading up to it so that it won’t hinder your progress. If you’re going out on a Saturday night then you can ‘save’ up your calories from the week, by eating a couple hundred less each day then you’ll have saved enough calories to have a delicious meal on a Saturday. You can also schedule additional workouts to burn some extra calories around busy times in your social life.