Sustainable weight loss can be tough to achieve, especially as many struggle to maintain a healthy lifestyle. A 2022 Nutrisystem survey revealed that while over 70% of Americans became more health-conscious post-COVID, 52% still gained 9 to 20 pounds. Most respondents identified weight loss as their top health priority, but research shows that dieters often regain more than half of their weight within two years. To aid in sustainable weight loss, Eat This, Not That! gathered 15 expert tips. Trista Best, RD, states, “Sustainable weight loss through a balanced diet and regular activity is more likely to lead to long-term success than fad diets.”
1) Eat Mostly Whole Foods for Optimal Nutrition and Health
A diet primarily made up of whole foods is essential for sustainable weight loss, according to nutrition experts. While it’s fine to enjoy treats from time to time, prioritizing whole, nutrient-rich foods should be the foundation of your eating habits. Research published in The American Journal of Lifestyle Medicine in 2020 indicates that whole food plant-based diets can be remarkably effective for long-term weight loss and help lower the risk of hypertension and type 2 diabetes.
Registered dietitian Trista Best suggests maintaining a balanced diet that is rich in fruits, vegetables, lean proteins, and whole grains. Additionally, be sure to explore ways to achieve weight loss without relying on physical activity. https://beautyfemina.com/weight-loss-without-physical-activity/
2) Skipping Breakfast? Here’s Why You Should Think Twice
Skipping breakfast can be tempting when you’re running late or trying to cut down on calories, but it may be doing more harm than good. According to Melissa Mitri, a registered dietitian with Melissa Mitri Nutrition, having breakfast every day can set you up for success and prevent cravings later in the day. It’s also an opportunity to fuel your morning workouts, leading to a more effective workout and better performance.
Scientific research also backs up the importance of breakfast. A 2021 study published in Nutrients found that skipping meals, particularly breakfast, was associated with being overweight and obese. This is because skipping meals can slow down your metabolism and lead to overeating at your next meal. So, make sure to prioritize a nutritious breakfast to start your day off right.
3) Embrace Mindful Eating to Improve Your Eating Habits
One way to build healthy eating habits is through mindful eating. Instead of following strict diets or feeling guilty after indulging, mindful eating involves being aware of your body’s hunger and fullness cues. This technique can make mealtime more pleasurable and prevent overeating, as shown by research.
To practice mindful eating, it is recommended to pay attention to hunger cues and eat slowly, according to Best.
4) Weekly Weigh-Ins Can Help You Monitor Your Weight Loss Progress
Keeping track of your weight is an essential aspect of weight loss, but obsessing over it can lead to negative effects. While weighing yourself every day may seem like a good idea, it’s not the most accurate or sustainable way to track your progress. The American Heart Association warns that weight can fluctuate based on several factors and daily weigh-ins may discourage you from continuing if you don’t see quick results.
Instead, aim to weigh yourself once a week. This way, you can still hold yourself accountable and stay aware of your progress while avoiding the potential negative effects of daily weigh-ins. “Tracking your weight often keeps you accountable and aware of what’s happening. This keeps your results top of mind and mindful of your habits that lead to successful weight loss,” explains registered dietitian Melissa Mitri.
5) Maintaining Proper Hydration Levels
Staying hydrated is crucial for maintaining good health and can also aid in sustainable weight loss. When you feel a craving coming on, try drinking a glass of water before reaching for your favorite comfort food. Research from 2016 found that staying hydrated can lead to weight loss by reducing the amount you eat and increasing fat-burning. Drinking water can also help suppress hunger, boost metabolism, and increase calorie burning efficiency, according to Johns Hopkins University.
To stay on top of your hydration, Trista Best, a registered dietitian with Balance One Supplements, advises drinking plenty of water to stay hydrated and reduce calorie intake.
6) Exercise Regularly
Mitri suggests that exercise is one of the most advantageous ways to maintain weight loss. Regular exercise becomes even more important after reaching your goal weight. In addition to burning calories, exercise can boost your mental health, increase confidence, and inspire you to eat healthier.
Regular exercise is a crucial component of sustainable weight loss. Physical activity increases the number of calories your body burns for energy. When combined with a small calorie deficit, exercise is a powerful tool for achieving weight loss objectives, according to the Centers for Disease Control and Prevention (CDC).
7) Make Sleep a Priority for Successful Weight Loss
Getting sufficient sleep is crucial for achieving sustainable weight loss and maintaining good health. The Sleep Foundation reveals that there is a significant correlation between sleep and weight loss. For instance, sleeping for at least seven hours each night can help control your appetite, reduce cravings, and enhance exercise performance.
Best suggests that “having an adequate amount of quality sleep every night can help promote weight loss and improve overall health.” Therefore, prioritizing good sleep hygiene, such as establishing a consistent sleep schedule and limiting screen time before bed, can aid in successful weight loss.
8) Avoid Processed Foods for a Healthier Diet
When it comes to sustainable weight loss, choosing whole foods over processed ones is a smart move. While whole foods can help with weight loss, processed foods can be detrimental to it.
In a study, researchers gave half of the participants ultra-processed foods such as canned ravioli, chicken nuggets, hot dogs, pork sausage, and tater tots. The other half were given a diet consisting of grilled beef, fish, vegetables, and salads. The study found that those who ate a highly processed diet consumed more calories and gained an average of two pounds compared to those who consumed less processed foods.
“Limiting highly processed foods and focusing on whole, minimally processed foods can aid sustainable weight loss,” recommends Best.
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