Weight loss is a process that occurs when you consistently consume fewer calories than you burn each day. This energy deficit can be achieved by reducing your calorie intake or increasing the number of calories you burn through physical activity, or both. It's important to understand that safe and permanent weight reduction takes time and effort. Data from 39 studies showed that using technology such as applications and wearable devices resulted in weight loss 74 percent of the time.
To reach a healthy weight, it's important to prioritize physical activity and make nutritional choices. When you diet, your body turns to fat reserves for energy, but it takes 7 days before your body dips into stored fat for energy. It's much more efficient to cut calories than to exercise, says Samuel Klein, MD of the University of Washington School of Medicine. Some studies have confirmed this dichotomy, comparing exercise with diet and finding that participants tend to lose more weight with diet alone than with exercise alone.
Of course, both together would be even better. If the scale demotivates you, it may be a good idea to focus on how your clothes fit you. Get yourself a pair of skinny jeans or a top, and as they start to loosen, this will keep you motivated. It's also important to understand that weight loss is not linear and has complex biological consequences.
To maintain your new weight, you need to make sure that you are using as many calories as you are consuming. Make sure you continue to exercise regularly and eat plenty of nutrient-rich foods. If you experience physical or emotional distress due to weight-loss efforts, contact friends, family, or a doctor.