It can be frustrating when you work so hard to lose weight, only to gain it all back shortly after you stop. This yo-yo dieting cycle is common, and it’s easy to understand why: most diets are designed for short-term results, not long-term weight loss. However, a study published in the International Journal of Obesity found that habit-based weight-loss interventions are effective in helping people maintain their weight loss.
The researchers divided the participants into two groups—one that received a habit-based intervention and one that didn’t. The habit-based intervention group was asked to form new habits (such as eating breakfast every day or going for a walk after dinner) and break old habits (such as skipping meals or eating late at night).
After six months, the researchers found that the habit-based intervention group had maintained their weight loss, while the control group had regained some of the weight they had lost. These findings suggest that forming new habits and breaking old habits may be an effective strategy for maintaining weight loss in the long term.
So, if you want to sustain your weight loss in the long term, you need to switch your focus to healthy habits that you can stick with for the long haul. In this article, we’ll discuss some of the best habits for sustained weight loss and how to make them a part of your everyday life!
Habits for Sustained Weight Loss
1. Avoid Drinking Your Calories
When it comes to weight loss, there are a lot of different methods that people swear by. However, one of the simplest and most effective ways to lose weight is to avoid drinking your calories. According to research, sugary drinks are one of the leading causes of weight gain, and they can be very difficult to resist.
Just one can of soda contains over 150 calories, and many fruit juices are loaded with sugar as well. If you’re serious about weight loss, it’s important to cut these drinks out of your diet and focus on water and healthy beverages instead.
Not only will this help you cut down on empty calories, but it will also help you feel more satisfied throughout the day.
2. Pay Attention to Portion Sizes
Sustained weight loss is a challenge for many people. Often, we start out with good intentions, but then we fall back into old habits. One of the most important things to remember if you’re trying to lose weight is portion control. It’s not about depriving yourself – it’s about eating the right amount of food to fuel your body.
When you’re paying attention to your portion sizes, you’re more likely to feel satisfied after eating and less likely to crave snacks later on. And when you do indulge, it’ll be easier to get back on track because you won’t have overindulged.
So next time you sit down to eat, take a moment to think about your portions. It could be the key to sustainable weight loss.
3. Limit Healthy, High-Calorie Dense Foods
If you’re trying to lose weight, you might be tempted to load up on “healthy” foods that you think will help you shed pounds. However, it’s important to remember that not all healthy foods are low in calories.
In fact, some so-called health foods can actually be quite high in calories and contribute to weight gain. That’s why it’s important to limit high-calorie dense foods, even if they are technically healthy.
This means avoiding processed snacks and desserts, as well as sugary drinks. Instead, focus on eating whole fruits and vegetables, lean protein, and complex carbs. These nutrient-rich foods will help you achieve sustained weight loss without sacrificing your health.
4. Dump Added Sugar
There are a lot of things that can sabotage your weight loss efforts, but one of the most common culprits is sugar. Unlike the natural sugars found in fruit, processed sugars are empty calories that can quickly add up and lead to weight gain.
What’s more, sugar is addictive, so it’s not uncommon to find yourself with cravings for sweet snacks even when you’re trying to cut back.
If you’re serious about losing weight, eliminating added sugar is a good place to start. It may not be easy, but it will be worth it in the end.
5. Take Daily Walks
The benefits of walking are many and well-documented. It’s a low-impact form of exercise that can help to improve heart health, build stamina and endurance, and even help to sustain weight loss.
Walking is also an accessible form of exercise for people of all ages and fitness levels. And perhaps best of all, it’s free! Given all of these benefits, it’s no wonder that walking has become one of the most popular forms of exercise around the world.
For those looking to lose weight, walking can be a particularly effective form of exercise. Studies have shown that people who walk regularly are more likely to maintain their weight over time compared to those who don’t walk regularly.
Walking burns calories, and the more calories you burn, the more weight you will lose. In addition, walking can help to boost metabolism and decrease appetite.
For best results, aim to walk for at least 30 minutes a day at a moderate pace. And remember, consistency is key – so make sure to stick with it!
6. Eat More Vegetables
There are a lot of factors that go into achieving and maintaining a healthy weight, and what works for one person might not work for another. However, there is one strategy that is generally effective: eating more vegetables.
Vegetables are packed with nutrients and fiber, and they are very low in calories. As a result, they help you to feel full without consuming a lot of calories. This can be especially helpful when you’re trying to cut back on other high-calorie foods.
In addition, vegetables are an important source of vitamins, minerals, and antioxidants. These nutrients are essential for good health, and they can help to boost your metabolism and keep your energy levels up.
So if you’re looking to lose weight in a healthy way, make sure to eat plenty of veggies.
7. Get Enough Sleep
When it comes to weight loss, there are a lot of things that people can do in order to see results. They can diet, they can exercise, and they can try any number of fad treatments. However, one of the most important things that people can do for their weight loss goals is to get enough sleep.
Sleep plays an important role in regulating metabolism, and research has shown that people who don’t get enough sleep are more likely to be overweight. In addition, sleep deprivation can lead to cravings for sugary and fatty foods. So if you’re looking to drop a few pounds, make sure that you’re getting enough rest.
Getting a good night’s sleep may not be the most exciting weight loss strategy, but it’s one of the most effective.
So if you’re serious about slimming down, get rid of those late-night TV habits and hit the hay instead. You’ll be surprised at how much difference it makes.
8. Don’t Over Restrict
Anyone who’s ever been on a diet knows that they can be tough to stick to. Whether you’re cutting out carbs, sugar, or calories, feeling like you can never enjoy your favorite foods again is enough to make anyone give up and indulge.
But what if I told you that loosening up your diet could actually help you lose weight? That’s right – research has shown that restrictive diets are often less effective than those that allow for occasional indulgences.
Why? It turns out that when we deprive ourselves of our favorite foods, we’re more likely to crave them – and eventually give in. The key to successful weight loss, then, is finding a balance. Allow yourself to enjoy the occasional treat, but make sure that the majority of your diet is made up of healthy, nutritious foods.
With a little moderation, you’ll be surprised at how easy it is to reach your weight loss goals.
So, if you’re looking to slim down and keep the weight off for good, forget about quick-fix diets and miracle pills. Instead, focus on developing healthy habits that you can stick with long-term.
Luckily, we’ve got plenty of helpful advice on how to do just that. Check out our other Healthy Living articles for tips on everything from eating right to staying active.
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