Weight loss is one of the most common goals set by individuals, but it is also one of the hardest objectives to reach and maintain. With so many diets, supplements, and exercise programs on today’s market that promise immediate results, it is easy to feel overwhelmed or frustrated. The fact is, permanent weight loss is not about dramatic changes in lifestyle, but consistency, balance, and smart habits within one’s lifestyle.
If you want to lose weight the healthy way and maintain it for life, here are some suggestions that are simple and effective.
- Nutrition, Not Deprivation
Healthy weight loss is not about eating less – it is about eating better. Your body requires fuel to function properly, and starving / depriving yourself will eventually slow your metabolism and lead to overeating.
Instead, focus on healthy nutritious foods such as:
Lean protein (chicken, fish, eggs, beans)
Whole grains (brown rice, oats, quinoa)
Healthy fats (avocados, nuts, olive oil)
Fresh fruits and vegetables
Use the 80/20 rule – eat healthy for 80% of the time and indulge (slightly) for 20% of the time. This will give you the nutrition and sustainability you want while also allowing you to eat liberally without the threat of burnout.
- Manage Your Portions and Eat Mindfully
You can still gain weight eating healthy foods if you overeat…So, portion control is key. Use smaller plates, don’t eat directly from containers, and listen to your body’s hunger signals.
To eat slowly and mindfully can help you determine when you are full. Pause between bites and put down your fork. Enjoy your meal without watching tv or scrolling on your phone. Practicing mindful eating minimizes overeating, and improves your relationship with food.
- Drink Enough Water…It Makes a Big Difference
Millions of individuals mistake thirst for hunger. Staying hydrated can limit unwanted snacking and keep your metabolism functioning.
If possible, start your day off with water. You might aim for eight cups (or 2 liters) a day. And don’t forget to add lemon, cucumber, or mint for flavor! Substituting water or herbal tea for sugary drinks can eliminate hundreds of calories a day without even noticing.
- Exercise Daily
Exercise Day doesn’t necessarily mean spending hours at the gym. The best workout is the one that you will actually do. Whether it’s simple walking, going for a bike ride, dancing, or swimming, find an activity that you enjoy.
Try to get at least 30 minutes of physical activity most of the week. Start to do both cardiovascular workouts (to help burn calories) and strength training (to assist in building muscle mass and increasing your metabolism).
Keep in mind that muscle burns more calories than fat, even while resting. Strength training is your friend when it comes to maintaining weight loss.
- Sleep Well and Reduce Stress
Sleep deprivation and stress can derail your weight loss efforts. If you’re not well rested, ghrelin (the hunger hormone) levels increase while leptin (the fullness hormone) levels decrease, which will cause cravings.
Aim to sleep for 7 – 9 hours per night of quality sleep, and find healthy stress relievers (meditation, yoga, journaling, or simply taking a walk outside).
When the mind is calm and you are well rested, you will be in better position to make sound decisions and stay on track.
