10 Rules for Weight Loss That Lasts
Weight Loss That Lasts “Embarking on a weight-loss journey may seem challenging, but it’s important to remember this from the start: You’re not defined by your weight; you simply have excess fat to lose. Weight loss isn’t about blame or shame; it’s a goal to work towards, similar to pursuing a fitness achievement or mastering a new skill. As therapist Deborah Beck Busis, Ph.D., explains, ‘Dieting is like any other skill—you have to be committed and put in the effort.’ By acting smart and reasonable, you’ll eventually reach your desired destination.
To help you attain your target weight and sustain it in the long term, we’ve analyzed the latest research and consulted with experts to compile the ten fundamental principles for successful weight loss.”
It’s a Lifestyle, Not a Diet
View weight loss as a lasting change in the way you eat, rather than a short-term diet. Quick fixes may lead to temporary results, but lasting change requires permanent shifts in your eating habits.
Exercise the Right Way
Incorporate both strength and interval training alongside cardio to boost metabolism and build lean muscle. Building muscle can help you overcome plateaus in your weight loss journey.
Don’t Panic Over Mild Hunger
Resist overreacting to mild hunger pangs. Delay eating until you genuinely feel hungry and your concentration is affected, rather than reaching for food out of boredom or habit.
The quality of your diet matters. Opt for whole, unprocessed foods rich in protein, fiber, and healthy fats, which will fill you up and contribute to long-term satiety.
Prioritize Protein, Produce, and Healthy Fats
Incorporate protein, fruits, vegetables, and plant-based fats into your daily meals. Protein helps preserve muscle, while fiber in produce fills you up, and healthy fats keep you satisfied.
Avoid Meal Skipping and Crash Diets
Avoid extreme diets, fasting, and crash diets, as they can lead to muscle loss and temporary results. Gradual, sustainable calorie reduction is more effective.
Focus on Mindful Eating
Eating mindfully, without distractions, helps your brain register fullness. Eating while watching TV or working can lead to overconsumption.
Consistent Weigh-Ins
Regularly stepping on the scale provides essential feedback on your progress and can help you stay motivated and adjust your approach when necessary.
Manage Stress and Prioritize Sleep
Stress and insufficient sleep can lead to cravings and weight gain. Prioritize sleep and find ways to reduce stress in your life.
Plateaus Are Part of the Journey
Expect plateaus in your weight loss journey and know that they can be overcome. Strength training and adjusting your workout routine can help. Also, consider eating carbs after protein and vegetables to stabilize blood sugar levels.”
By adhering to these principles, you can work towards a healthier weight and maintain it over the long term.
