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There are a lot of diets, supplements, and workouts on the internet that claim to be the key to sustainable weight loss. Whether it’s heavy restriction, vigorous exercise, or herbs with “fat burning” properties that will let you drop 10 pounds in your sleep. Weight loss can be incredibly frustrating, and at times it may feel like you can’t lose weight without extreme lifestyle changes that are impossible to maintain. However, doing intense programs or trendy diets may be the very thing keeping you from succeeding. The key to steady weight loss doesn’t involve herbal teas, cut and dry diet plans, or any one size fits all approach. The most important question to ask when going on a weight loss journey and making lifestyle changes is whether you are making changes that are maintainable long term. Weight loss requires commitment and consistency, so it is crucial to focus on changes you won’t grow tired of and cause you to feel overwhelmed. Here are a few things that you should focus on if you want to achieve sustainable weight loss.
You Plan Ahead
At the base level, losing weight requires being in a consistent calorie deficit. Mealtimes can be overwhelming, and when you have meals ready to go throughout the day, it is easier to stay in your allotted daily calories. “I tell my patients that if you start a weight loss goal without a plan on how to execute, it is really just a wish!” Dr. Alexandra Sowa, a dual-board certified doctor in both internal and obesity medicine told SheFinds, “You’ll be much more successful if you make food decisions rationally one time a week, instead of in tired, hungry and rushed states 21 times a week.” Thinking through what you’re going to eat for each meal will make healthy choices that nourish your body feel less like a hassle.
You Pack in the Protein
“Not only does protein help keep you feeling full but when consumed after exercise, it can also help you build lean muscle. When you build lean muscle it can help increase your metabolism.” Dana Ryan, PhD, a nutritionist and exercise physiologist told SheFinds. Having a higher metabolism makes it easier for you to burn calories, lose weight, and keep it off. Building muscle makes weight loss easier, so making sure you’re getting enough protein is important for effective weight loss, and for feeling your best on the journey.
You Drink Enough Water
Over 60% of your body is water, so drinking enough of it is crucial for all your internal functions to work properly, including fat loss. “Being hydrated prevents your body from accumulating excess fat, balances out your PH levels, and flushes out toxins in the body.” Fitness and nutrition coach Sheree Burton told SheFinds. Making sure you stay hydrated throughout the day is a helpful addition to a weight loss plan.
Notice how none of these provide quick fixes or overnight transformations--unfortunately, effective weight loss doesn’t come immediately. It requires steady dedication to see results, which can feel disheartening at times. However, making lasting changes is well worth it, and will break you out of the yo-yo diet cycle that you’re stuck in. The most important thing to remember is being weary of fad diets--if something feels too good to be true, it probably is.
