Most people believe maintaining weight loss over the long term is impossible. However, studies have shown that roughly 20% of overweight people achieve their goals in a sustained weight loss regime and a fraction of those successfully keep it off for at least a year.
Hundreds of fad diets, weight-loss plans, and frauds promise quick and straightforward weight loss. However, a balanced, calorie-restricted diet and increased physical activity are the cornerstones of successful weight loss management. It would be best if you made long-lasting adjustments to your eating habits and lifestyle for successful, long-term weight loss.
How do you implement those long-lasting changes? Take into account implementing these six tactics for effective weight loss.
1. Ensure that you are prepared
To lose weight permanently, you must give it time, willpower, and strength. You should be prepared to modify your food and exercise habits for good. To assess your preparation, ask yourself the following questions:
- Do I look towards food to help me relieve stress?
- Do I require additional help managing stress, such as that provided by friends or professionals?
- Am I ready to modify my eating habits?
- Am I prepared to alter my exercise routine?
- Have I got the time to devote to making these adjustments?
2. Discover your inner drive.
Others cannot force you to lose weight. To make yourself happy, you must make dietary and activity adjustments. What will give you the intense motivation to follow through with your weight-loss goals?
It is essential to make a list of your priorities to keep you motivated and concentrated. Whether it’s for a future vacation or improved overall health, list why weight loss is essential for you. After listing these priorities, figure out a technique that can guarantee motivation when faced with temptation. It could be something like leaving a motivational note for yourself on the refrigerator or pantry door.
3. Make realistic targets.
Setting reasonable weight loss objectives can seem obvious. But are you truly aware of what is realistic? Developing a long-term weight loss goal of 1 to 2 pounds (0.5 to 1 kilogram) every week is a good idea. Typically, you need to burn 500–1,000 more calories per day or a target set with the help of your weight loss counselor. You can lose 1–2 pounds weekly with a lower-calorie diet and regular exercises.
4. Consume healthful food
Reducing your overall calorie consumption is necessary to change your eating habits to encourage weight loss. However, despite the common perception that healthy can never be tasty, cutting down your calories is possible without sacrificing flavor, gratification, or even the simplicity of meal preparation.
Increasing your intake of plant-based foods, such as fruits, vegetables, and whole grains, is one strategy to reduce your calorie intake. To attain your goals while maintaining taste and nutrients, strive for variety.
5. Get moving and keep moving.
We can lose weight without physical exercise. However, combining calorie restriction with regular physical activity can give you an advantage. Training can assist in burning off extra calories that diet alone won’t be able to reduce.
Exercise has a host of other health advantages as well, such as enhancing your mood and cardiovascular system and lowering your blood pressure. Additionally, exercise can aid in maintaining weight loss. According to studies, those who can successfully maintain their weight loss over time engage in regular physical activity.
To learn more about sustained weight loss and how Ultra Body can help you, contact us today! We help you get your life back by helping you balance your hormones and eliminating bad habits. So, what are you waiting for?
