Hey, didn’t you just bid goodbye to those extra kilos a few weeks ago? Don’t say they’re back already – and with friends! Yes, we agree it’s quite the nightmare, but don’t worry, we’ll let you in on some strategies that will have you waving bye-bye to them forever! So lean in and listen.
First, you’ve got to realise that weight loss isn’t a destination; it’s a journey. Once you reach your ideal weight, you continue doing all the right things to make sure you stay on track. But you’ll be relieved to know that a healthy lifestyle that includes eating right and exercising regularly will have become an enjoyable habit, so it won’t seem difficult. Here are some tips for long-lasting weight loss.
1. Keep a Journal
Multiple studies have shown that people who log in their food intake lose more weight and keep it off for a longer period. Sounds like a good way to start, doesn’t it? Maintaining a food journal will keep you aware of everything you eat and how often you eat, helping you eliminate the unnecessary.
2. Eliminate Empty Calories & Processed Foods
The fastest way to losing weight is by eliminating sugary drinks, sodas and processed foods. Yes, they’re tasty, and you’re attached to them, but they get attached to you too – especially on your hips and thighs. An unhealthy relationship, don’t you think? Instead, choose fresh, natural foods that will keep you happier, healthier and slimmer. Go for proteins like eggs, yogurt and tofu that will build lean muscle and boost metabolism. Enjoy fresh produce, which is low in calories and high in fibre, and foods such as avocados and nuts that contain fats which will keep you from feeling deprived.
3. Must Have Breakfast
Breakfast kick-starts your metabolism, so if you want your body to burn more fat, make sure you consume a healthy, hearty breakfast. But make judicious choices like oats and eggs, and lay off high calorie foods like bacon, waffles, pancakes and the like.
4. Eat When You’re Hungry
When you feel those hunger pangs coming on, give in to them. With a healthy snack, of course, although an occasional indulgence won’t cause harm. But don’t eat just because you’re watching a movie, or reading a book. Also, when you sit down for a meal, make sure you take your time savouring every bite instead of wolfing it down like you’re on a clock. Your brain takes 20 minutes to register that you’re full, so give it time. This will make sure you don’t overeat and then feel guilty – and uncomfortable!
5. Control Your Portions
Yes, that’s tasty food, but that doesn’t mean you have to overload your plate. Ok, that’s healthy food, but eating too much of it will still be counterproductive. So find out what constitutes one portion, then watch your portion size.
6. Drink More Water
Water is your hero in weight loss. It has zero calorie, fills up your stomach so you don’t eat too much, supports metabolism, cuts cravings and helps remove fat from your body. So drink up, plenty! Dehydration comes in the guise of hunger, so don’t be fooled. Make sure you’re always well hydrated.
7. Move It
Whenever you have the chance, move! Take the stairs, walk to the store, play catch with your kids, get off that couch and tour your house if you must, but move! Stay active to keep that metabolism running, because that’s the key to keeping those kilos away. It helps if you’re doing stuff that you like, like swimming, dancing or enjoying a sport.
8. Sweat it Out
You can’t rid those kilos and inches unless you work out. While you might be tempted to rush into cardio, remember that exercise accounts for only 15% of calories burned, while a whopping 70% depends on your basal metabolic rate. Building muscle increases this rate, so this is what you should be doing. Muscles burn calories three times faster than fat, which is why resistance training is as important as cardio – maybe even more. Combine exercises with The Body Firm’s advanced body toning treatments for optimum results.
9. Stress Less, Sleep More
Stress leads to emotional eating and before you know it, you’ll be inviting that extra weight yourself. For lasting weight loss, you also need to be well rested and get your full night’s sleep. Sleep deprivation has been linked to reduced metabolism and increased hunger. So, turn off the television, get rid of distractions and settle in for a good night’s rest!
10. Be Consistent
Consistency is key in staying a step ahead of the yo-yo weight cycle. Small lifestyle changes that become habits keep you on the road to success. Watch how these small changes add up to huge results!
There will be times when you overindulge, skip a workout, or when things don’t go according to plan. What’s important then is that you stay positive, and keep moving forward. You’re looking for progress, not perfection. So, just stick with these pointers and you won’t ever see those alarming kilos return.