You may have heard the cited statistic that 95% of individuals who diet will add weight back in a couple of years—or even months when they stop. (1) While there isn’t much hard proof for this, the facts show that many weight reduction plans eventually fizzle. Often, that is because diets that are too prohibitive are difficult to maintain after some time. However, it doesn’t mean your weight loss endeavor is to be a disappointment, far from it. In this article, you’re going to learn 14 ways that will help you lose excess weight and keep it off.
If there’s anything more challenging than losing weight, it’s keeping it off for a long time. The most sure-fire approach to keep the weight off is to pick a sustainable eating plan when you first begin losing weight.
These dieting tips can assist you with avoiding diet traps and make lasting weight-loss progress.
What’s the best diet to lose weight and keep it off?
While there’s no simple fix to losing excess weight and keeping it off, there are a lot of steps you can take to build up a healthier relationship with food and accomplish a healthy weight.
14 Steps To Lose Excess Weight And Keep It Off
1. Watch Out For Calories
Weight loss is not a linear event after some time. For instance, when you cut calories, you may drop weight for the first few weeks, and then something changes. You eat a similar number of calories, but you lose less weight or no weight at all.
That is because when you shed weight, you’re losing water, lean tissue, and fat, your metabolism slows, and you experience changes in your body in other ways. So, to continue losing weight every week, continue cutting back on calories.
A calorie is not only a calorie. Eating up to 100 calories of high fructose corn syrup can affect your body compared to when you eat 100 calories of broccoli. The stratagem for sustained weight loss is to dump the foods high with calories but don’t make you feel full (like candy) and supplant them with foods that fill you up without being pumped with too many calories (like vegetables).
2. Easy On Sugar And Refined Carbohydrates
Whether you’re aiming to cut carbs or not, lots of people devour unhealthy measures of sugar and refined starches – white bread, pizza mixtures, pasta, cakes, white flour, white rice, and sweetened breakfast cereals. Replacing refined carbs with their whole-grain partners and eliminating candy and treats is part of the solution.
Sugar is in foods like canned soups and vegetables, pasta sauce, butter, and many low-fat foods. Since your body gets all it needs from sugar in food, this additional sugar adds up to nothing but empty calories and unhealthy spikes in your blood glucose.
3. Incorporate The Mediterranean Diet
The Mediterranean diet underscores eating good fats and good carbs alongside large amounts of fresh fruits and vegetables, nuts, fish, olive oil—and a modest amount of meat and cheddar.
4. Control Emotional Eating
Everything from stocking your kitchen with healthy choices to choosing the correct eateries helps your weight-loss journey. That means avoiding the temptation by staying away from an all-you-can-eat restaurant.
Most times, we go to food when we’re stressed or on edge, which can wreck any diet progress and cause the body to add on pounds. Do you eat when you’re stressed, bored, or lonely? Do you nibble before the TV at the end of a stressful day? It would help to recognize your emotional eating triggers. Recognizing them can make all the difference in your weight-loss efforts. If you eat when you’re:
Stressed—find healthier approaches to calm yourself—attempt yoga, meditation, or taking a hot shower.
Low on energy—Take a walk to the park, listen to energizing music, or take a short nap.
Lonely or bored—contact others instead of reaching for the refrigerator. Call a funny friend, take your dog for a walk, or go to the library, shopping center, or park.
5. Mind How You Eat
Avoid interruptions while you’re eating. Try as much as possible not to eat while working, watching TV, or driving. It is very easy to binge on food mindlessly.
Focus. Eat slowly, savoring the taste and texture of your food. If your mind wanders, gently return your thoughts to your food and how it tastes.
Mix things up to enjoy the experience of eating. You can try using chopsticks instead of a fork or use your utensils with your non-dominant hand.
Stop eating before you are full. It takes time before the sign that you are full arrive at your brain. Try not to feel compelled to finish everything on your plate.
6. Remain Motivated
Lasting weight loss requires changing your lifestyle and food decisions. To remain motivated, find social support.
Use group support to help with your weight loss and lifelong healthy eating habit. Whether through your family members, friends, or a support group—get the rapport you need.
Slow and steady wins the race. Losing weight too quickly can negatively affect your mind and body, making you feel sluggish, drained, and sick. Instead, strive to lose one to two pounds per week, so you’re losing fat rather than water and muscle.
Set objectives to keep you persuaded. Short-term goals, such as wanting to fit into a bikini for the summer, rarely works just as wanting to feel more confident or get healthier for your children. Rather, center your attention on the advantages you’ll get from being more healthier.
7. Keep Tabs On Your Development
Smartphone applications, wellness trackers, or keeping a diary can assist you with keeping track of the following:
- The food you eat
- Calories you burn
- The weight you lose
Seeing the outcomes in notable contrast can assist you with staying propelled.
8. Get Enough Sleep
The absence of sleep will only stimulate your hunger and make you need more food than usual; simultaneously, it stops you from feeling satisfied, making you need to continue eating. Lack of sleep can also influence your motivation, so focus on eight hours of valuable sleep a night.
9. Make Fruit, Veggies, And Fiber Your Friends
Even if you’re cutting calories, that doesn’t mean you need to eat less food. Vegetables are some of the most weight-loss-friendly foods you can eat. They’re low in calories and high in fiber, which implies you can eat them and still feel full without a spike in your glucose levels.
Green vegetables, particularly, are full of fundamental vitamins and minerals. This can help decrease the danger of supplement inadequacies.
High-fiber foods, for example, fruits, vegetables, beans, and whole grains, are higher in volume and take more time to digest, making them fill you up—and incredible for weight-loss.
It is alright to eat as much fresh leafy foods and non-starchy vegetables as you want — you’ll feel full before you’ve accumulated excess calories.
It would be best if you eat your vegetables raw or steamed, not fried or breaded. Also, dress them with herbs and flavors or a little olive oil for flavor.
Add varieties of fruits to low sugar cereal—blueberries, strawberries, sliced bananas. You’ll actually enjoy lots of sweetness, but with fewer calories, less sugar, and more fiber.
10. Manage Your Food Environment
Set yourself up for weight-loss accomplishment by taking charge of your food environment: when you eat, the amount you eat, and what foods you make easily accessible.
Cook your own meals at home. Doing this will enable you to control both portion size and what goes into the food. Eatery foods and processed foods largely contain more sugar, unhealthy fat, and calories than food prepared at home. In addition, the portion sizes will be larger.
Serve yourself smaller portions. Also, always use small plates, bowls, and cups to make your portions seem larger. Try not to eat out of large dishes or food containers, which makes it difficult to monitor the amount you’ve ingested.
11. Eat Before Hunger
Studies suggest that consuming a greater amount of your everyday calories during breakfast and less at dinner can assist you with dropping more pounds. (2) Eating a larger, healthy breakfast can kick off your metabolism, stop you from feeling hungry during the day, and give you more opportunity to burn off the calories.
Plan your meals and snacks early. You can make your own small portion of snacks in plastic packs or containers. Eating on a timetable will assist you to avoid eating when you aren’t genuinely hungry.
12. Get Moving
How much exercise helps weight loss is open to debate, but the advantages go past burning calories. Workouts can increase your metabolism and improve your viewpoint—with everything taken into account; it is something you can profit from. Take a walk, stretch your body, move around, and you’ll have more energy to handle the other strides in your weight-loss program.
Get yourself a pedometer and steadily include more strides until you arrive at 10,000 every day. For the duration of the day, try as much as possible to do whatever you can to stay more active. Pace around while you talk on the phone, take the dog out for an extra walk, and pace during TV commercials. Having a pedometer fills in as a consistent motivator and reminder.
Keep in mind: anything is better than nothing. Start off slowly with small measures of physical actions every day. Then, as you get in shape and have more energy, you’ll find it easier to be more active.
13. Eat 6 Smaller Meals Each Day, Not 2-3
This will guarantee that you give your body the supplements important to build muscle and burn fat. It will also stop your body from thrusting into “starvation” mode, which can happen when too much time passes between meals.
If this occurs, your body will begin burning muscle for energy and increasing your muscle/fat stores, just as slowing down your metabolism. This is the specific opposite of what you need.
14. Eat Breakfasts
One basic habit common to people who have successfully lost weight and kept it off is eating breakfast each day. Studies show that individuals who eat healthy breakfasts have lower BMI (body mass index) than those who skip breakfast and even perform better (3), whether at school or in a meeting room. Try a bowl of whole-grain cereal topped with fruits and fat-free dairy for a brisk and nutritious start to your day.
Close the Kitchen at Night. Create a stop-eating time so you won’t give in to the late-night munchies or mindless snacking while watching TV. Have some tea, suck on a bit of candy or enjoy a small bowl of frozen yogurt if you need something sweet after dinner, but then brush your teeth. This way, you will be less likely to eat or drink anything else for the rest of the night.
In conclusion, check any diet book; it will profess to hold all the answers to losing all the weight you want and keeping it off. Some say the key is to eat less and exercise more. Others, however, think low fat is the best way to go, while others recommend cutting out carbs. So, what should it be?
The fact of the matter is there is no “one size fits all” solution to a permanent and healthy weight loss. What works perfectly for one person may not work for you or another person since our bodies react differently to different foods, depending on hereditary and other health factors.
Moreover, to find the technique for weight loss that is appropriate for you will require time, tolerance, responsibility, and some experimentation with fresh foods and diets.
While some people get good results when it comes to counting calories or using similar prohibitive strategies, others respond better to having more freedom shaping or planning their weight-loss programs. Avoiding fried foods or cutting back on refined carbs can set them up for progress.
So, do not feel discouraged if a diet that worked for somebody else doesn’t work for you. And don’t berate yourself if a diet is too prohibitive for you to stay with. Ultimately, a diet is only appropriate for you; if it is one, you can stay with it for a long time. Following the 14 steps “to lose excess weight and keep it up” will help you to achieve your goal.