How to lose weight and keep it off

Look at your metabolic health numbers, not the number on the scale

When patients first come to see me, they often talk about their goals. Most of the time, those goals include a number. “I want to lose so many kilos” or “I want to reach this number on the scale”. Instead of the number on the scale, studies show that focusing on numbers that speak to health can have a greater impact on sustained behavior change. throw the balance and focus on your lipid panel, your blood sugar numbers, or maybe even your inflammatory markers. Paying more attention to health, rather than weight, changes why you want to lose weight in the first place. Other quality of life parameters, such as sleep better, less chronic pain or more energy, can also be motivators for sustainability. Finally, if you must rely on a scale, choose options that assess body fat and muscle mass.

Learn from the weight maintenance warriors

Multiple studies have been conducted to assess why one person is successful at losing weight while another is not. Two studies in daily Obesity surveyed 5,000-6,000 people who had participated in a structured weight loss program. Surveyed participants lost an average of 50 pounds and kept the weight off for three years or more.

Successful weight losers from these studies, as well as from previous data, were often more likely to:

• Make healthy food choices most of the time and find these choices effortless and “unconscious.”
• Self-monitoring and diary of your food consumption.
• Eat foods that are relatively low in calories, but higher in nutrients.
• Engage in a higher level of physical activity.
• To continue goal setting a priority.
• Celebrate your past achievements and come to terms with your current health.

Another vital aspect was mindset, especially in the face of challenges and adversity. While both health and appearance were significant motivating factors, increased confidence and being more mentally and physically fit topped the list for being able to maintain healthy habits.

Move more

When it comes to losing weight, your Diet has been found to play a much more important role in terms of pounds lost. Exercise, as it turns out, is not the secret weapon to successful weight loss. However, when it comes to keeping those pounds from coming back, you need to move more. A recent study from the University of Colorado found that when people engage in physical activity, they maintain more steps per day (about 12,000) and maintained a higher energy expenditure. Other to study published in Archives of Internal Medicine found that to maintain weight loss, women needed to exercise at least 55 minutes, five days a week. This recommendation exceeds current guidelines for exercise, which requires only 150 minutes of moderate physical activity throughout the week and two days of bodybuilding training.

fall in love with protein

A studio 2020 in the Journal of Nutrition found that high protein diets were associated with a greater ability to maintain weight loss. The study showed that having more protein often counteracted the process of adaptive thermogenesis (a state in which the body adjusts to a new weight by altering energy expenditure). An easy way to do this is add protein to every meal and snack For example, have egg whites for breakfast, hummus for snacks, and wild salmon for dinner.

Evaluate your social circle

Has a friend ever told you that “one bite of something won’t kill you”? A study from the University of North Carolina found that individuals who lose weight You may face a “lean stigma” in which friends and family knowingly or unknowingly sabotage or undermine successful weight loss efforts. The researchers found that effective communication techniques were a way to mitigate discouraging comments and attitudes from friends and family. For example, telling loved ones in advance of your motivation to lose weight or communicating weight loss efforts as a way to better health, not better appearance, were often successful ways to avoid interactions with lean stigma. .

Accept and adapt to your body’s survival mechanism.

Studies indicate that frequent attempts to lose and then regain weight (often referred to as yo-yo dieting) can have an adverse impact on health and lead to an increased risk of additional weight gain. A 2016 to study showed that repeated diets can make the brain think it’s going through periods of famine. In response, the body continues to work on fat storage to prepare for the next round. The body adapts and becomes efficient at the lower current weight, and if you don’t adapt to it, you will most likely gain the weight back.

Imagine putting on a 20-pound vest and Strolling around the block. The walk would be challenging and you may need to push yourself harder during the activity. The effort is greater, and with it so are the calories you burn. Now imagine taking off your vest. The body no longer has to work as hard to get you around the block. If you’ve lost 50 pounds and haven’t changed anything in your physical activity or eating habits, you’re more likely to gain that weight back. Your metabolism works with the new weight, so constant adaptation is essential.

Take a break from dieting

If your idea of ​​weight loss and weight maintenance is a “diet,” then studies show that you will most likely fail. A 2017 randomized controlled trial found that people who took breaks from the diet were more likely to lose weight and keep it off. The cornerstone of the diet is often restriction. The more restricted, the less we lose. So take a break from dieting and make lifestyle changes.

Weight loss, especially when the reduction occurs in the midsection, can have a significant impact on health and longevity. When you focus on longevity, happiness and energy boostYour reasons for losing weight in the first place will be clear and your ability to maintain better health will be easier.