How to lose weight and keep it off

There’s a better way to lose weight. These dieting tips can help you avoid diet pitfalls and achieve lasting weight-loss success.


What’s the best diet for healthy weight loss?
Pick up any diet book and it will claim to hold all the answers to successfully losing all the
weight you want—and keeping it off. Some claim the key is to eat less and exercise more,
others that low fat is the only way to go, while others prescribe cutting out carbs. So, what
should you believe?

Kick Start Your Weight Loss

Motivation comes and goes - you have days where the motivation is high, and the other days when you can't be bothered doing anything.

Starting on the right track is about building good habits, encouraging self-discipline and most importantly, the truth is there is no 'one size fits all' solution for permanent healthy weight loss. What works for one person may not work for you. Since our bodies respond differently to different foods, depending on genetics and other health factors.

To find the method of weight loss that's right for you:

  • Will take time
  • Require patience and commitment
  • Experiment with different foods, diets and exercises

So don't get too discouraged if a diet that worked for somebody else doesn't work for you, and don't be too hard on yourself if a diet proves to be restrictive for you to stick with.

Ultimately, a diet is only right for you if it's one you can stick with over time. 

Remember: while there's no easy fix to losing weight, there are plenty of steps you can take to develop a healthier relationship with food, curb emotional triggers to overeating, and achieve a healthy weight.

 

4 Weight Loss Strategies:

1. Cut Calories

A calorie isn’t always a calorie. For example, sating 100 calories of high fructose corn syrup can have a different effect on your body than eating 100 calories of broccoli.

The trick for sustained weight loss is to ditch the foods packed with calories but don’t make you feel full (like candy) and replace them with foods that fill you up without being loaded with calories (like vegetables).

 

Many of us don’t always eat to satisfy hunger. We also turn to food for comfort or to relieve stress—which can quickly derail any weight loss plan.

 2. Cut Carbs

If you eat a carb-rich meal (e.g. pasta, rice or bread), your body releases insulin to help with the influx of all this glucose into your blood. Insulin does two things:

  • It prevents your fat cells from releasing fat for the body to burn as fuel 
  • Creates more fat cells for storing everything that your body can’t burn off
  •  

    The result is that you gain weight and your body now requires more fuel to burn, so you eat more. Since insulin only burns carbohydrates, you crave carbs and begin a vicious cycle of consuming carbs and gaining weight. To lose weight, you need to break this cycle by reducing carbs.

     

    Most low-carb diets advocate replacing carbs with protein and fat, which could have some negative long-term effects on your health. If you do try a low-carb diet, you can reduce your risks and limit your intake of saturated and trans fats by choosing lean meats, fish and vegetarian sources of protein, low-fat dairy products, eating plenty of leafy green and non-starchy vegetables

     3. Cut Fats

    Not all fat is bad - healthy or “good” fats can help control your weight, manage your moods and fight fatigue.

    • Unsaturated fats: avocados, nuts, seeds, soy milk, and tofu can help fill you up (e.g. adding a little tasty olive oil to a plate of vegetables) - can make it easier to eat healthy food and improve the overall quality of your diet.

     

    We often make the wrong trade-offs.

    • Many of us make the mistake of swapping fats for the empty calories of sugar and refined carbs. Instead of eating whole-fat yoghurt, we can eat low or no-fat yogurts with sugar to make up for the loss of taste.

     4. Follow the Mediterranean Diet

    • Emphasises eating good fats and carbs with quantities of fresh fruits and vegetables, nuts, fish, olive oil and only modest amounts of meat and cheese
    • Regular physical activity
    • Sharing meals with other people

     

    Stay Motivated

    Permanent weight loss requires making healthy changes to your lifestyle and food choices.

    • Set goals to keep you motivated: e.g. cook your meals at home
    • Use tools to track your progress: e.g. smartphone apps, fitness trackers, or simply keeping a journal to track your progress
    • Social Support: seek out support through family, friends or a support group to continue the encouragement you need
    • Do the exercises you enjoy: Go for a walk, stretch, move around, and you’ll have more energy and motivation to tackle the other steps in your weight loss journey.

     

    Take Charge of your Food Environment

    • Cook your own meals at home to control both portion size and what you consume
    • Serve yourself smaller portions with using smaller plates, bowls and cups.
    • Intermittent Fasting: an eating pattern where you cycle between periods of eating 8 hours of the day and fasting for 16 hours overnight.
    • Plan your meals and snacks ahead of time: create your own small portion snacks in plastic bags or containers, such as E-zy Snax Containers

    It’s normal for your weight to fluctuate each day, or even throughout the day! If you have big goals, they’re not going to happen at the snap of a finger. Plateaus are normal and life happens.

    Notice you’re eating more veggies than ever before and loving them? That’s great! Suddenly feeling less stressed because you’re moving your body every day? Sounds like a huge win to me.

    Before you set off on your journey, put some thought into why you want to lose weight.

    Let that be your motivation along the way. And enjoy the process! Even if the numbers aren’t changing on the scale you want, know that change is still happening in your body. Give yourself some love for making healthy changes, and keep going! YOU GOT THIS.

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