How to lose weight and keep it off

Losing weight is difficult. According to reports, it seems almost impossible to disable it. Unfortunately, research shows that most of us put the weight back on after two years, and within five years, almost all of it is likely to come back. Additionally, many people gain more weight than they lose. While these statistics are discouraging, they increase your chances of focusing on the ultimate goal of health and longevity. The road to a successful weight loss plan begins before you reach your goal. Here are some long-term approaches to a healthy weight.

Focus on your metabolic health numbers, not the numbers according to the scale

When patients first come to me, they often discuss their goals. In most cases, it includes a number of goals. “I want to lose this many pounds” or “I want to reach this number on the scale.” Instead of a number on a scale, research shows that focusing on health-related numbers can have a greater impact on lasting behavior change. Throw away the scale and focus on your lipid panel, blood sugar readings, or perhaps your inflammatory markers. Focusing more on health than weight changes the reason you want to lose the pounds in the first place. Other quality-of-life parameters, such as better sleep, less chronic pain, or increased energy, may also be a driver of resilience. Finally, if you must rely on a scale, choose options that measure body fat and muscle mass.

Learn from Weight Watchers

Several studies have been done to evaluate why one person succeeds in losing weight while another does not. Two studies in the journal Obesity surveyed 5,000 to 6,000 people who participated in a structured weight loss program. Those surveyed lost an average of 50 pounds and kept the weight off for three years or more.

From these studies, as well as past data, successful weight-loss people often do the following:

  • Most of the time choose healthy food and these choices are found to be easy and “no brainer”.
  • Self-monitor and record their food intake.
  • Consumes relatively low-calorie but nutrient-dense foods.
  • Engage in high levels of physical activity.
  • Prioritize goal setting.
  • Celebrate their past achievements and strengthen their current health.

Another important aspect is especially in the face of challenges and difficulties. While health and appearance are both motivating factors, having more confidence and staying mentally and physically fit to maintain healthy habits is at the top of the list.

more movement

It has been found that when it comes to weight loss, your diet plays a much more important role in terms of the pounds lost. Exercise, as it turns out, is not a secret weapon to successful weight loss. However, when it comes to keeping those pounds off, you need to move more. A recent study from the University of Colorado found that people who engage in physical activity take more steps (about 12,000) per day and expend more energy. Another study was published in Archives of Internal Medicine In order to lose weight, it was found that women should exercise at least 55 minutes five days a week. This recommendation goes beyond current exercise guidelines, which call for 150 minutes of moderate physical activity per week and two days of muscle-building training.

Adding protein to every meal, such as an egg white omelette for breakfast, can help maintain weight loss.Sergio Amiti/Getty Images

Be obsessed with protein

A 2020 study in the Journal of Nutrition found that a high-protein diet was associated with a greater ability to lose weight. Research has shown that having more protein counteracts the process of adaptive thermogenesis (the state in which the body adapts to a new weight by changing energy expenditure). An easy way to do this is to add protein to every meal and snack. For example, eating egg whites for breakfast, hummus for a snack, and wild salmon for dinner.

Assess your social circle

Have you ever had a friend tell you “one bite won’t kill you”? A University of North Carolina study found that people who lose weight may face “skinny stigma,” where friends and family may consciously or unconsciously undermine their weight loss efforts. Researchers have found that effective communication techniques are a way to moderate comments from friends and family and reduce mood swings. For example, telling loved ones about your motivation to lose weight, or communicating your weight loss efforts as a way to improve health rather than as a way to look better, were often successful ways to avoid thin stigma.

Embrace your body’s survival mechanism and adapt

Research shows that frequent weight loss and then trying to regain it (often called yo-yo dieting) can have negative health effects and increase the risk of further weight gain. A 2016 study found that repeated dieting can cause the brain to go through periods of starvation. In response, the body continues to work on storing fat in preparation for the next round. The body adapts and becomes more efficient at the current lower weight, and if you don’t adjust to it, you will gain the weight back.

Imagine walking around the block wearing a 20 pound vest. Walking will be difficult and you may have to work harder during work. Exercise is high, and so are the calories you burn. Now imagine taking off the vest. Your body no longer has to work as hard to get you around the block. If you lose 50 pounds and nothing changes in your physical activity or eating habits, you will likely gain that weight back. Your metabolism will work with the new weight, so it’s always necessary to adjust.

Take a break from dieting

If your idea of ​​weight loss and weight maintenance is “dieting,” research shows you’re likely to fail. A 2017 randomized controlled trial found that people who took a break from dieting were more likely to lose weight and keep it off. The basis of diet is often restriction. The more limited, the less we win. So take a break from dieting and embrace lifestyle changes instead.

Losing weight, especially when there is a reduction in the midsection, can have a significant impact on health and longevity. By focusing on longevity, happiness, and increased energy, the reasons for your weight loss in the first place will become clearer and your ability to improve your health will become easier.

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