Do you struggle with weight loss as a woman?
Does your weight fluctuate? Uncommon knowledge holds that losing weight temporarily is simpler than maintaining weight loss over the long term.
Numerous studies have revealed that while the majority of dieters are able to maintain their diets and initially lose weight, over time they revert to their old unhealthy eating patterns and put the weight back on. Some dieters have even suffered a bad rebound, gaining more weight than they did before they started their diet!
The issue is that weight loss calls for a change in lifestyle rather than a temporary diet. While trying to lose weight, you need to enjoy the food you’re eating and develop healthier lifestyle habits. What is your process then? There are several methods that will enable you to lose weight and keep it off permanently.
Long-term weight loss requires healthier behaviors.
Numerous studies have tracked the routines of people who have lost weight and managed to keep it off for an extended period of time. The National Weight Control Registry (NWCR), created by researchers Rena Wing and James Hill, allowed for the tracking of over 6,000 people’s habits. The average weight lost by each member of this group was 70 pounds, and they had maintained their weight loss for six years!
Hill and Wing conducted a thorough study of this group and discovered that its members had a number of routines in common that had helped them maintain their weight loss over the long term:
1. A calorie-controlled, low-fat diet
The group members consumed low-fat, calorie-restricted foods. It is simpler to consume fewer calories overall per day when portion control is practiced and low-calorie foods like soups and vegetables (which are high in water) are consumed.
Choosing foods, you enjoy rather than wasting calories on things you can’t helps you avoid overeating by reducing the variety of foods in your diet.
2. Consistency
It’s crucial to be consistent! People who successfully maintain their weight adhere to their eating habits religiously, whether it’s Monday or Sunday. This works because you create a daily habit that you use.
Your success depends on developing this routine, and it does get simpler over time. Though it’s important to treat yourself occasionally, it’s advised that you plan these small indulgences in advance to prevent overdoing it.
3. Consume little meals on a regular basis.
The key to keeping weight off over the long term has also been shown to be eating every three to five hours, up to four or five times daily. People often fall back into bad eating habits because they are hungry, but by eating every three hours, you can keep your blood sugar levels stable and prevent hunger.
This tactic really works when combined with drinking more water because the additional water also prolongs your feeling of fullness.
4. A satisfying breakfast
Have a satisfying breakfast every day as your first activity. Simple wholegrain cereal with fruit and low-fat milk can be made quickly and will keep you full throughout the morning and improve your performance throughout the day.
Even better, you can make this the night before and have it ready the next morning!
5. Exercise
You must work out. There was no simple solution, and the most successful members of the group worked out for about an hour every day. It is advised to increase the intensity if you are having trouble losing weight, but it can be as simple as walking 5 or 6 miles per day.
Interval training is a very effective method for burning calories quickly. It is also quite intense; your heart will be pounding.
6. Weigh-ins on a regular basis
The group’s most successful members accepted responsibility for their weight loss, upped their exercise intensity, and cut back on calories when it slowed. Be consistent whether you do this daily, every other day, or once per week.
It’s important to keep in mind that the most accurate results are obtained when you weigh yourself consistently throughout the day. Early in the morning, before you’ve had anything to eat, is a good time.
7. Reduce your consumption of television and Netflix.
The group’s unexpected habit of reducing their weekly television viewing to 10 hours was formed. They may have more time to devote to exercising and stay away from binge eating while watching television as a result.
8. Maintain your cheerful attitude!
If you make a mistake, it’s not the end of the world, and research has shown that by staying upbeat, the group had greater success with weight loss. Staying positive is essential to keep you on track because it has been demonstrated that being negative is counterproductive to weight loss.
9. Everyone is unique, and what works for one person may not work for another.
While there is no right or wrong way to lose weight, you may not lose weight in the same way as a coworker. To maintain a healthier lifestyle over time, you must find activities and foods that you enjoy.
10. Don’t lose too much weight too quickly!
Slow weight loss is better for your body and gives you more time to adopt healthier lifestyle choices. As you adjust to your new, healthier lifestyle, this is crucial for long-term weight loss.