Stay on track with your weight loss plan with the following tips.

If you're like most people, you probably have good intentions when it comes to losing weight, but find it difficult to stay on track. Here are a few tips that can help you stay on track and lose weight effectively.

1. Try using a metabolism device tracker

There are a lot of weight loss devices on the market these days. Some people use wearable devices that track their steps or heart rate. Others use apps that track their calorie intake or water consumption. And still, others rely on old-fashioned methods like counting calories or restricting their food intake.

One newer type of weight loss device is the Lumen metabolism tracker. This device uses your breath to measure your metabolism and give you personalized feedback on how to improve it. Lumen boasts that it can help you lose weight, gain energy, and sleep better. 

When using this device, your phone will be linked to it and this helps display vital information regarding your body’s metabolism. The device will display a score depending on what your body is burning, whether it is fat or carbohydrates. The score will also be an indicator of what type of meal plan the app will create for you. This device is a convenient tool that helps you keep track of your metabolism and even helps create a meal plan for you.

2. Measure weight regularly

The best way to keep track of your progress in losing weight is by checking and recording your weight at regular intervals. Through this, you will be able to compare your previous weight to your current weight and find out how much weight you lost for that certain period. You can do this manually (by weighing and writing the measured weights on a notebook or paper), or through software or apps (by using an online spreadsheet to compare or by using fitness apps for weight monitoring).

Keeping track of your weight will also help motivate you to push through with your weight loss journey. Seeing the changes and the reduction that you would not have thought of will make you look forward to a better version of yourself and inspire you to go on and maintain the effective workout routines and diet plans that you currently have.

3. Make a daily checklist

Creating a daily checklist of activities for your weight loss is a good way of staying on track with your weight loss program. This lets you list down all of your activities and organize them into different periods so that you will be able to manage your time between work, leisure, and exercise. 

Having visual indicators can also help you start each activity, especially on days when you lack the motivation to get up and work out. A daily checklist can also help you divide your workout periods into smaller and more manageable periods spread throughout the day so that you won't get tired easily after one workout session. You can list which specific exercise or activity will be performed on a certain schedule. As for your diet, you can also make a list of what to eat and what’s not, as well as a comprehensive list of meal plans for the week.

The use of daily checklists would also lead to building sustainable habits that could be of great benefit to you in the long run.

4. Avoid heavy late-night snacks

Some people tend to deprive themselves of food during the day so as not to gain weight but doing so makes them starve late at night. This leads to eating late-night snacks which could be heavier than what could have been eaten during the day. Late-night snacks often include pizzas, burgers, chips, and/or heavy meals, depending on your cravings. Since you have been longing for food all day, you might have met your limit and then proceeds to eat whatever you like.

Starving yourself is not the key to losing weight since this could backfire and cause you to gain more weight. It would be better to eat small amounts of food frequently during the day, instead of depriving yourself of food during the day and eating heavier at night. Small frequent meals aid in a more efficient metabolism, which could be helpful in your weight loss goal. Aside from satisfying your hunger, this would also provide nutrients to your body throughout the day, as well as the energy that your body needs.

5. Set a cheat day

In losing weight, it is also important to set rest days or “cheat” days. A cheat day is basically a day where you can relax from constant dieting and you can pay no attention to the number of calories you can take in that day. It is important to give the body this period of rest so that your body can reset and it will also help in reducing cravings for your favorite food. 

A cheat day is also a time to focus on your mental health and to give your brain a day off from constantly worrying about your weight. This period will help you to realign with your goals and bring back your motivation.

Add a cheat day to your weekly schedule whenever you feel your motivation slipping or if you feel you deserve to have a break from all the effort you have put in all week to lose weight. 

6. Consult with a local dietitian or a nutritionist

When it comes to losing weight, most people will start by exercising or going to their local gyms, but the best way to start is by consulting an expert. A dietitian or a nutritionist can be a big help for beginners who have little-to-no knowledge about weight loss. Some people will also find that at some point in their weight loss program, they are losing as much weight as they have expected. This may be the time to consult with a local nutritionist or dietitian regarding their diet plans and how they are managing their weight. These experts can easily identify your body fat percentage and the type of food groups best suited for your body if you want to lose weight. Their advice can help people who are stuck on losing weight so going to a dietitian or a nutritionist can be the best solution if you are unsure of how to lose more weight.

In Colorado, the Anschutz Health and Wellness Center provides services to patients interested in weight loss through consultations with registered dietitians and access to weight loss and wellness programs, designed for patients with weight-related health issues.

Aside from these, you can also get help from fitness websites, such as Total Shape, which has fitness and diet coaches that will help you achieve your weight loss goals. Your fitness coach will be creating a workout program and diet plan tailored specifically for your body type.

Staying on track with your weight loss can be hard to maintain, but with these tips, you can find it easier to stick to your program and ensure the best results for your health and wellness. Stay on track, keep monitoring your progress, consult with an expert, and enjoy a cheat day every now and then!