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7 Tips for Attaining Sustainable Weight Loss
Weight loss is a goal achieved by many, yet maintained by few. It can be difficult to make lifestyle changes that stick and create sustainable progress, particularly when it comes to weight loss. Here are seven tips to help you lose weight and keep it off for good:
1. Get Moving
Exercise increases metabolism, burns calories and helps to create muscle. Aim for at least two to three days of cardio and two days of strength training each week.
2. Set Realistic Goals
Don’t try to do too much too soon. Instead, set realistic and achievable goals to help you stay on track. Start with a goal to lose one to two pounds per week.
3. Sleep More
Getting adequate rest and sleep can have a significant effect on weight loss. Aim to get seven to eight hours of sleep each night.
4. Eat Mindfully
Focus on eating healthy and nourishing foods. Aim to avoid processed foods and increase your intake of fresh fruits and veggies. Eat until you’re full but not overly stuffed.
5. Manage Stress
Stress can lead to unhealthy eating habits and make sticking to your diet more difficult. Incorporate healthy stress management techniques, like mindfulness, journaling, and exercise into your routine.
6. Avoid Fad Diets
Fad diets may seem like the easy way out, but most aren’t sustainable or healthy in the long run. Instead, focus on creating a balanced and nutritious diet.
7. Find Support
Having a support system can make a huge difference in your journey to sustainable weight loss. Find friends, family members, or professionals who can help to motivate, inspire, and encourage you.
By following these tips, you’re well on your way to a healthier, more sustainable weight loss. Good luck!
What foods should I avoid when trying to lose weight sustainably?
1. High-Calorie Processed Foods: Foods like cookies, chips, candy, doughnuts and other sweetened snacks are high in calories and low in nutritional value, so it’s best to avoid them when trying to lose weight sustainably.
2. Fried Foods: Fried foods are also high in calories, as they are typically deep fried in oil, which adds more calories to the meal.
3. High-Fat Dairy: Full-fat dairy can be high in unhealthy saturated and trans fats, which can lead to weight gain and adverse health effects. Eating low-fat or plant-based alternatives are a better option.
4. Refined Grains: Refined grains such as white flour, white rice and white pasta contain less fiber and vitamins and minerals than their whole-grain counterparts, making them less nutrient-dense.
5. Sugary Beverages: Sugary drinks and sodas are loaded with calories and can lead to weight gain. It’s best to stick to calorie-free drinks like water and tea.