People who lose weight gradually and steadily are more successful at keeping weight off. Healthy weight loss for me isn’t just about a “diet” or “program” you need to follow. It’s about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits. It’s about creating sustainable habits.
Once you’ve achieved a healthy weight, rely on healthy eating and physical activity to help you keep the weight off over the long term. Losing weight is not easy, and yes it takes commitment. But if you’re ready to get started, I’ve got a few tips to help get you on the road to weight loss, sustain your weight loss, and better health.
We all know that sustained weight loss can be a struggle, but it’s definitely possible. Successful strategies include cutting back on foods and drinks that have been strongly tied to weight gain and increasing your intake of more nutrient-dense foods. Other approaches focus on ways you can set yourself up for long-term healthy eating in gradual steps. Aside from avoiding obvious minefields like syrup-drenched pancakes, processed and fast foods, there are several practical guidelines to follow if you’re looking to slim down and keep your weight off.
2. Eat more vegetables
Diets high in vegetables, especially greens are tied to better health outcomes, including weight loss and a decreased risk of chronic diseases. Veggies like kale, watercress, spinach, and chives are said to be powerhouse foods, so find a few you like, and start adding them to your plate. But don’t worry that does not mean you need to slash meat, dairy, or fish from your diet. In fact, the best results typically come from diets that combine high amounts of vegetables with healthy sources of protein and complex carbohydrates which can include seafood, eggs, and lean meat.
3. Eat more healthy fats
One reason many dieters curb their fat intake (besides the lingering influence of the low-fat dieting trend of the 1990s), is that it’s an easy way to cut calories. But eating fat does not necessarily lead us to weight gain. Instead, it may help us to lose weight by making us feel full and curbing our sugar consumption. This appears to be especially true for healthy fats from sources like nuts, olive oil, avocados, and fish. There is one thing we know about fats. Fat consumption does not cause weight gain. To the contrary, it might actually help us shed a few kilos, so it’s actually better to cut back on refined carbs, trans fats, and sugar. I believe it’s better to focus on nutrients-density and not only calories.
4. Focus on Protein
Protein is a key nutrient that not only helps fuel our muscles but it keeps us feeling full. It also slows the breakdown of carbs into sugar, thereby acting as a sort of buffer against sharp dips and spikes in insulin levels. It’s always a good idea to make sure you’re eating enough protein with every meal. To make sure your protein intake isn’t slouching, add items like beans, legumes, tofu, fish, egg, lean meats to vegetables, and whole grain-based meals.
Exercise is not a shortcut to weight loss because when we amp up our activity levels, our hunger levels tend to increase in tandem. Part of your health journey is exercise. Nutrition and exercise go hand in hand. Regular movement of any kind is a key component of any healthy lifestyle and it’s especially important if you’re looking to slim down and keep the weight off for the long haul.
* Discipline is the bridge between goals and accomplishments.