Manage weight with these 5 simple steps to reach your fitness goals, build dream physique

Nutrition plays a pivotal role in reaching and maintaining your ideal weight. (Image: Canva)

Whether you're starting from scratch or looking to fine-tune your current routine, focussing on a few key strategies can make all the difference. Achieving and keeping your ideal weight can be simpler than it sounds. Whether you’re starting fresh or tweaking your current routine, these five key steps can make a big difference:

Set clear, realistic goals

Instead of vague aims like “lose weight,” define your target weight and timeframe. Break your goal into smaller milestones, such as losing 1-2 pounds per week. This approach makes your goals more manageable and provides a sense of accomplishment.

Adopt a balanced diet

Nutrition plays a pivotal role in reaching and maintaining your ideal weight. Focus on:

Portion control: Pay attention to portion sizes to avoid overeating, even with healthy foods.

Whole foods: prioritise fruits, vegetables, lean proteins, whole grains, and healthy fats. These foods are nutrient-dense and help keep you full longer.

Limit processed foods: Reduce your intake of sugary snacks, fast food, and processed items that are high in calories and low in nutritional value.

Also see | Health benefits of Vitamin E: Here's what to eat to keep your skin shiny, hair strong and long

Do regular exercise

Regular physical activity helps burn calories, build muscle, and boost your metabolism. Aim for a mix of:

Cardiovascular exercise: Activities like brisk walking, running, or cycling improve heart health and help with weight loss.

Strength training: Include exercises like weightlifting or bodyweight workouts to build muscle, which increases your resting metabolic rate.

Flexibility and balance: Do regular yoga or stretching exercises to improve flexibility and prevent injuries.

Monitor your progress

Tracking your progress is essential for staying motivated and making adjustments to your plan. Use tools such as:

Food journals: Keep a log of what you eat to identify patterns and make healthier choices.

Fitness apps: Use apps to track your workouts, calories burnt, and overall activity levels.

Regular weigh-ins: Weigh yourself periodically to monitor changes and adjust your strategy if needed. Avoid daily weigh-ins, as fluctuations are normal.

Prioritise lifestyle factors

Your overall lifestyle impacts your ability to maintain weight.

Sleep: Aim for 7-9 hours of quality sleep. Poor sleep can disrupt hormones that regulate hunger and metabolism.

Hydration: Drink plenty of water to support your metabolism.

Stress management: High-stress levels can lead to emotional eating and weight gain. Practice stress-reducing techniques like meditation, deep breathing, or hobbies you enjoy.