It takes more than a fad diet.
News flash: fad diets work! Or…at least they can help you drop a few pounds with great speed. But once those first few pounds are gone, you’ll probably get frustrated and discouraged as your weight loss plateaus or you even begin putting on pounds. That’s because research has shown over and over that quick weight loss is rarely long-term weight loss.
What can you do differently this time to make it last? Those who lose weight at a gradual pace of one to two pounds a week are more likely to keep the weight off for the long haul. Healthy weight loss and weight maintenance are about lasting lifestyle changes. So you’re going to have to view your weight loss as a journey rather than a destination.
The Food Factor
Weight loss isn’t easy, but it sure is worth it. People often make the weight loss process much more complicated than it needs to be. Extreme diets, eliminating food groups, and absurd exercise regimes often leave you feeling starved, deprived, and cranky. There is good news. You can lose weight without feeling miserable, and it starts with new eating habits. You’ll not only feel satisfied but you’ll notice results.
A healthy way to lose weight is by filling up with low-calorie, high-fiber foods such as fruits, vegetables, beans, and whole grains. These plant-based foods keep you feeling satisfied for longer because they are harder to digest. Eat as much fresh produce as you want without feeling guilty.
And while you may want a big hunk of meat, remember that the majority of your meals should be from plant-based foods for optimal weight loss and management. When meat and other non-plant-based foods are a must, opt for lean meats, low-fat dairy, and good fats. Rid your pantry and refrigerator of processed, sugar-filled snacks and beverages, and make water your drink of choice.
If you want to lose weight and keep it off, a physically active lifestyle is important. Vital, even.
Hate to exercise? Don’t have time to head to the gym? It’s time to reevaluate you life’s priorities and possibly to change your preferences. Because hitting the gym and working with your personal trainer is one of the best ways to stay inspired and to continue shedding pounds. On those days you’re not in the gym, find an exercise you enjoy or can at least tolerate and make it part of your everyday routine. Go walking with a friend, join a rec team, play ball with the family, or do an aerobics video in your living room. There’s plenty of options when it comes to exercise. It doesn’t matter what you choose, as long as you stick with it.
Your exercise goal should be to get at least 30 minutes of moderate-intensity exercise on most days of the week or 75 minutes of high-intensity exercise. An active lifestyle is key to leading a healthy life, so get off the couch and get moving!
Getting your Zzzs isn’t just a good idea. It’s a fundamental part of losing weight, as too little sleep and too much sleep have both been linked to excessive hunger, overeating, and ultimately weight gain. Aim to get eight hours of continuous sleep each night and you’ll help your body drop pounds, while you’re dreaming.
Not a Quick-Fix
Healthy weight loss doesn’t happen with a “quick-fix” diet. A healthy weight is best achieved through lasting changes made to your diet, exercise routine, and sleep patterns. And good news: These changes may be easier than you think! How? Because once you make them, you won’t feel sleep deprived, you’ll have more energy, and you’ll watch the pounds drop. No, you may not see pounds fall off at a break-neck pace, but it’ll be manageable—unlike a crash diet, making you better poised for long-term results.
If you live in the Gilbert area, treat yourself right by calling or emailing today to get started on an exercise program that will change your life for the best.
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