A little-known reality is that it is easier to lose weight quickly than it is to keep it off permanently.
Numerous studies have shown that most dieters may stick to their diets and lose weight at first, but then revert to their previous unhealthy eating habits and regain the weight.
Some dieters have even recovered severely, becoming much more overweight than before they began dieting!
The issue is that reducing weight takes a lifestyle shift rather than a quick-fix diet.
You must love the food you consume while reducing weight and learning to live a better lifestyle.
So, how do you go about it?
There are a lot of ideas and tactics that can help you not only lose weight but also keep it off in the long run.
Long-term weight loss requires healthier behaviors.
Several studies have been conducted to monitor the behaviors of persons who have lost weight and kept it off for an extended period of time.
The National Weight Control Registry (NWCR), founded by researchers James Hill (Ph.D.) and Rena Wing (Ph.D.), was used to track the habits of nearly 6,000 people.
The average weight loss per individual in this group was 70 pounds, and they had kept the weight off for six years!
Hill and Wing conducted extensive research on this group and discovered that the members shared a number of behaviors that enabled them to maintain their weight loss over time:
1. Keep positive!
It is not the end of the world if you make a mistake, and it has been demonstrated that by remaining optimistic, the group was more effective in reducing weight.
Being pessimistic has been proved to be harmful to weight reduction, therefore keeping optimistic is critical to staying on track.
2. Everyone is unique, and other diets may not be suitable for you.
There is no right or wrong approach to losing weight, but what works for one coworker may not work for another.
You must discover the workouts and meals you love in order to sustain a healthier lifestyle over time.
3. Don’t lose too much weight too fast!
Slowly losing weight is not only beneficial for your body, but it also allows you to spend more time practicing healthy behaviors.
As you adjust to your new, healthier lifestyle, this is critical for long-term weight reduction.
4. A good breakfast
The first thing you should do every day is have a nutritious breakfast.
It doesn’t have to take long to make — a simple wholegrain cereal with fruit and low-fat milk will keep you going throughout the morning and help you perform better during the day.
Even better, make it the night before and have it ready in the morning!
5. Exercise
You must work out. That’s correct, there’s no getting around it, and the most effective members of the group exercised for around an hour every day.
It might be as basic as walking 5 or 6 kilometers every day — but if you are having difficulty losing weight, you should increase the effort.
Interval training is a great strategy to burn calories quickly and is fairly intense — your heart rate will be racing.
6. Regular weigh-ins
The group’s most effective members accepted responsibility for their weight reduction and raised the intensity of their workouts while decreasing calories when weight loss paused.
This may be done every day, every other day, or once a week — the important thing is to be consistent.
It is critical to weigh oneself at the same time of day each time, as this provides the most accurate results.
It’s best to do it first thing in the morning before you eat anything.
7. A low-fat, calorie-controlled diet
The participants in the study followed a low-fat, calorie-controlled diet.
Controlling portion size and eating low-calorie meals like soups and vegetables (which are also high in water) make it easy to consume fewer total calories per day.
Reduce the varieties of foods in your diet to make it simpler to avoid overeating — pick meals you enjoy and avoid wasting calories on things you don’t.
8. Consistency, consistency, consistency
Consistency is essential!
People who effectively lose weight stick to their eating habits every day, whether it’s Monday or Sunday.
This works because you create a habit that you employ every day.
Creating this practice is critical to your success, and it does become simpler with time.
However, treating yourself once in a while is necessary — but it is advised that you plan these small splurges ahead of time to prevent overdoing them.
9. Eat small meals frequently
Every 3 to 4 hours, and up to 5 times a day, has also been found to play an important role in maintaining long-term weight loss.
People frequently relapse into unhealthy eating habits when they are hungry, but by eating every 3 hours, you may maintain your blood sugar levels and prevent feeling hungry.
This method truly works when combined with drinking more water, as the extra water helps you feel fuller for longer.
10. Cut down on television/Netflix
The group established an unexpected practice of limiting their weekly television viewing time to 10 hours.
This appears to allow them more time to focus on obtaining exercise and avoiding binge eating while watching television.