Hundreds of popular diets make getting in shape a temporarily easy process, but the key to long-term weight loss is changing your lifestyle. Eat healthy foods, get plenty of exercise, and you'll see permanent results that will last for years!
How can you make weight loss permanent? Follow these six strategies for weight-loss success.
1. Get ready to succeed
Long-term weight loss is important, but it's also hard. You'll need to be ready for long-term commitment to eating and activity habits. Ask yourself the following questions to see if you're prepared for change:
Should I lose weight?
We're not being successful because I'm too distracted by other pressures?
Is food your way of coping with stress?
Am I ready to use other methods or techniques to cope with my stress?
Addressing the root cause of your stress is always the best way to manage it. But you may need more support than just this — either from friends or professionals — in order to find relief.
Do I know eating habits I'm willing to change?
Have the changes been tough?
Do you have the time to make all these changes?
If you find stressors or emotions to be obstacles to your readiness, seek advice from a medical professional. When you're ready, setting new goals is easier, staying committed is simpler and changing habits becomes a breeze.
2. To be creative, it's important to find the motivation within.
You're the only one who can make sure you succeed in the weight-loss process. You must undertake diet and exercise changes to please yourself. What's going to give you the drive you need to stick with your plan?
Instead of focusing on your flaws and weaknesses, make a list of the things in your life that you're grateful for. You might want to start with some upcoming vacations and the health benefits they'll provide. Dedicating yourself to that list can help you keep motivated and focused during times of temptation. For example, you may want to put an inspiring note in specific spots where it will be easy to see when you're feeling tempted.
In order to be successful, you need people who will listen to your concerns and support you. Find someone who will spend time exercising with you or creating healthy menus. Keeping your support network accountable for your weight-loss goals helps ensure that you'll stay on track.
You just got your kit in the mail, and you’re excited to start a new weight-loss plan that will work this time. If you want to keep your progress private, commit to doing regular weigh-ins and tracking your diet and exercise progress in a journal or digital tools like FitBit and MyFitnessPal.
3. You should set realistic goals, as they’ll make it easier to evaluate whether or not you’ve met them.
Losing weight can sound easy, but it takes work! To lose 1-2 pounds of weight each week, the Centers for Disease Control recommends a 500-1000 calorie daily difference. This means a lower calorie diet and regular physical activity should do the trick!
If you weigh 180 pounds (82 kilograms), 5% would be 9 pounds for you - that's a good starting point. You may notice changes in your chronic health risks, such as heart disease and type 2 diabetes, within one month of weight loss, according to the U.S. Department of Health and Human Services (HHS).
4. Eating healthy can make you feel amazing.
A major part of any weight-loss plan is lowering your calorie intake. But that doesn't mean giving up flavor, feeling satisfied, or even having an easy meal.
5. Being inactive will do more harm than good. So, get out there and be active!
You can lose weight without exercising, but you'll have better results with a more complete and well-rounded calorie-restriction plan. Exercise will help burn the extra calories that your diet isn't cutting off on its own.
Regular physical activity can help you maintain your weight, keep your mood up and strengthen your heart. It can even reduce your blood pressure. Exercise offers wonderful health benefits for both mind and body
You burn calories differently depending on the frequency, duration and intensity of your movements. One of the best ways to lose weight is to do aerobic exercise - such as brisk walking - for at least 30 minutes most days of the week. Some people may require more activities than this to maintain a healthy weight, while others may need less.
If you're not able to do formal exercise on a given day, then any other type of physical activity is helpful. For instance, take the stairs instead of the elevator or park at the far end of the lot when driving.
6. Change your focus
Successful weight management isn't just about eating healthy foods and exercising every once in a while. It's also about making lifestyle changes that become your everyday habits. What are your daily routines? How often do you eat? It's time to take a closer look at what you're doing and how it could be affecting your weight.
It can be tough changing your habits when you're struggling to lose weight. Planning for what might go wrong can ensure you're ready for anything that comes your way. Once you've assessed your personal struggles, brainstorm ways to gradually make a change and replace old habits with healthier ones. Then move beyond the planning stage — have a plan of action in place in order to deal with any challenges that come up.
We all experience occasional setbacks. The key is to avoid giving up entirely and break it into smaller, more manageable goals during the process. It takes time to achieve big changes in your life, so make sure you stay on track with your healthy lifestyle. The results will be worth the effort!
