Losing Weight Is All About Lifestyle Changes (Including 21 Tips)

Healthful Vitality | 01/27/2023 | Losing Weight Is All About Lifestyle Changes (Including 21 Tips)

In this article we discuss about losing weight is all about lifestyle changes and also provide 21 weight loss tips for sustainable weight loss. Weight gain occurs due to a positive energy balance. It means that calorie intake in a person is higher than expenditure. Therefore, people logically conclude that reducing calorie intake or dieting must be the most effective way of weight loss. However, this is far from true.

There could be many reasons for positive energy balance, like a sedentary lifestyle, low energy expenditure, wrong lifestyle choices, and, most importantly, a slow metabolic rate. Slow metabolic rate may occur due to many reasons, like changes in the brain, hormonal changes, and more.

This is not to say that dietary measures do not work or have no role in weight loss programs. Instead, it is to suggest that dietary measures, if used alone, are bound to fail.

Observations show that very few people are able to reduce body weight through dietary measures. More importantly, even if they are able to lose body weight, they quickly regain it. Sometimes, they might even end up gaining more weight than they had before dietary measures.

That is why researchers say that weight loss is only possible through extensive lifestyle modification. It means that one will need to make significant changes in lifestyle, food choices, physical activity level, mental state, and more. Only a combination of multiple approaches will ensure consistent weight loss.

Why do people struggle to maintain weight after initial weight loss?

It is no secret that by joining some dietary program, or bootcamp, most people may be able to lose a few pounds fast. However, very few would be able to maintain that weight loss.

Here we want to bring attention to one important thing: Remember that weight loss and weight maintenance are two different things.

Therefore, if you can shed a few pounds, it does not mean you can maintain weight loss. A strict diet may help in quick weight loss, but such weight loss is difficult to maintain for many reasons.

There is a reason why people cannot maintain weight loss. New studies suggest that there is something called a “set weight point.” It means that if you have been living with obesity for a long time, your body becomes used to it, and it becomes the new normal for your body. Hence, it resists any changes. This is why you regain weight, even if you initially succeed in weight loss.

The problem is that you are forcing those dietary measures on yourself. However, your body is not ready for them. Thus, you cannot alter that “set point weight” without significant lifestyle changes.

Of course, this does not mean that dietary measures are inadequate, but they should not be used alone but combined with different lifestyle changes. It may include exercise, practicing mindfulness, changing your daily routine, altering your attitude toward food, and more. Later in the article, we will explore this topic more profoundly.

Even small weight loss is good

Before we look at the right way of weight loss, one important to understand is that even small weight loss is good for health. It means that one should avoid making overambitious plans and then failing. Instead, try to make smaller gains.

For example, most health experts agree that just 5-7% weight loss can be incredibly good. It significantly reduces your risk of developing diabetes, heart disease, and more.

This is to suggest that one should start weight loss by taking baby steps instead of making ambitious plans. Since ambitious plans are significantly more likely to fail in the long run. Additionally, significant weight loss in the short term may cause harm.

Why using dietary measures alone is not good?

These days, some people focus too much on a diet. There is no doubt that dietary measures must be taken, and weight loss is difficult without them. However, diet is not the sole way to weight loss.

Extremely restrictive or fad diets may sometimes cause more harm than good. Quite often, such extreme diets are not good for health in the long run.

Thus, for example, a very low-calorie diet like 800 calorie diet may help with fast weight loss. However, such a diet cannot be, and should not be, practiced for long. Such a restrictive diet may cause a deficiency of micronutrients. Hence, such a diet is good for a few weeks only.

Similarly, diets like the keto diet, and paleo diet, work. But, such diets cause significant mental and physical stress. Additionally, giving up so many foods may cause much harm. For example, the keto diet is deficient in dietary fiber. Similarly, the Paleo diet may increase the risk of various nutritional deficiencies. These diet forms are good but unsustainable for most.

Aim for sustainable weight loss strategies

Sustainable weight loss refers to the process of losing weight in a way that is healthy, long-lasting, and can be maintained over time. This approach to weight loss focuses on making small, gradual changes to your lifestyle and eating habits rather than drastic, short-term diets.

One key aspect of sustainable weight loss is finding an appropriate calorie deficit. A calorie deficit is when you burn more calories than you consume, which results in weight loss. However, it is important not to create a calorie deficit that is too large, as this can be unsustainable and lead to muscle loss, fatigue, and other negative health effects.

Another important aspect of sustainable weight loss is building a healthy relationship with food. This means learning to listen to your body’s hunger and fullness cues rather than relying on external cues or restrictive diet rules. Additionally, it is important to eat a balanced diet that includes a variety of fruits, vegetables, lean protein, whole grains, and healthy fats.

Physical activity also plays an important role in sustainable weight loss. Regular exercise can help increase muscle mass and boost metabolism, making it easier to maintain a calorie deficit and lose weight. Additionally, regular physical activity can help to improve overall health, reduce stress, and increase self-esteem.

Boosting mental health must be part of any sustainable weight loss program

Stress, anxiety, and depression can all play a role in weight loss and weight management. These mental health conditions can lead to changes in eating habits, physical activity levels, and overall well-being, affecting weight loss goals.

Stress, for example, can lead to overeating or emotional eating, resulting in weight gain. Stress can also lead to decreased physical activity, which can contribute to weight gain. Chronic stress can also increase cortisol, a hormone that can lead to weight gain and make it harder to lose weight.

Anxiety and depression can also affect weight loss goals. Anxiety can lead to changes in eating habits, such as skipping meals or overeating, resulting in weight gain. Depression can also lead to changes in eating habits and a decrease in physical activity, which can also contribute to weight gain.

Managing stress, anxiety, and depression is an important part of sustainable weight loss. This can include practicing stress-reducing activities such as yoga, meditation, or deep breathing, seeking support from a therapist or counselor, and taking medication as prescribed by a healthcare provider.

It’s also important to be mindful and compassionate with yourself and to understand that weight loss is not always linear. There may be times when stress, anxiety, or depression make it harder to stick to your goals, but with appropriate support, self-care, and the right mindset, you can still make progress and move towards your weight loss goals.

Overall, managing stress, anxiety, and depression is an essential part of sustainable weight loss. Taking care of your mental well-being and addressing any underlying issues can help you to make sustainable changes to your lifestyle and eating habits and to achieve your weight loss goals.

21 weight loss tips for sustainable weight loss

Since now we understand that any weight loss journey must also be stainable, we introduce some lifestyle changes that may help. Of course, one should make multiple lifestyle changes (adopt losing weight behavior) for long-lasting weight loss. Below are some of the ideas to consider. However, one can choose the methods that work best for them.

1. Keep a food diary

Keeping track of what you eat can help you to become more aware of your eating habits and identify areas where you can make changes. Remember, most people fail in their weight loss journey merely because they never realize their bad eating habits and food choices. In addition, without a food diary, you can never know how much high-carb foods, processed foods, and other unhealthy foods you consume and how frequently you are snacking.

2. Eat slowly

Eating slowly can help you to feel full faster and eat less overall. A simple yet effective way to achieve weight loss. Remember, it must become your habit.

3. Plan ahead

Plan your meals and snacks in advance so you always have healthy options on hand.

4. Eat a balanced diet

Make sure you are getting a good balance of fruits, vegetables, lean protein, whole grains, and healthy fats in your diet.

5. Drink water

Drinking water can help you to feel full and also helps to keep you hydrated. It may be a good idea to buy a large water bottle, which will simplify tracking.

6. Get enough sleep

Lack of sleep can lead to weight gain, so ensure you get enough rest each night. Here it is vital to understand that lying in bed and sleeping are two different things.

7. Eat mindfully

Pay attention to what you’re eating, and take time to savor and enjoy your food.

8. Practice portion control

Use smaller plates and bowls, and measure out your food to help you control your portions.

9. Get regular exercise

Regular exercise can help you to burn calories and boost your metabolism. Make exercise your lifestyle, invest in sports gear, change your wardrobe, invest in good running shoes, and more. Additionally, remember to keep moving more often, walking during the day, and so on. Remember you are not just planning to exercise for a fixed number of minutes a day; instead, the focus must be on including sports in your life, making it an essential element of your life, like food and sleep.

10. Avoid processed foods

Processed foods are often high in calories and low in nutrients, so try to avoid them as much as possible. Unfortunately, dietary surveys show that in many western nations, people are getting most of their calories from processed foods, which is truly alarming.

11. Include protein in your meals

Protein can help keep you feeling full, so ensure you’re getting enough in your diet. You can also supplement your diet with proteins like whey isolate or vegan proteins.

12. Avoid sugary drinks

Sugary drinks are high in calories and can contribute to weight gain, so try to avoid them.

13. Cook your own meals

Cooking your own meals can help you to control the ingredients and the portion sizes. But, more importantly, it can also help prevent consuming fast food, processed foods, and more.

14. Avoid eating in front of the TV

Eating in front of the TV can lead to overeating, so try to avoid it.

15. Take the stairs

Instead of taking the elevator, take the stairs to burn some extra calories.

16. Get support

Joining a weight loss group or working with a dietitian or personal trainer can provide you with the support and encouragement you need.

17. Avoid eating late at night

Eating late at night can lead to weight gain, so try to avoid it as much as possible.

18. Find an activity you enjoy

Find an activity you enjoy and make it a regular part of your routine.

19. Stay consistent

Remember that sustainable weight loss is about making small, consistent changes to your lifestyle and eating habits.

20. Be patient

Losing weight takes time, so be patient and don’t get discouraged if you don’t see results right away.

21. Keep track of vitals

One of the mistake people make is that they do not keep track of their progress. Thus, invest in wearables. Regularly monitor your body weight, composition, sleep quality and duration, resting heart rate, basal metabolic rate, and more.

Overall, sustainable weight loss is about finding an approach or losing weight behavior changes that works for you and fits into your lifestyle. It’s not about restrictive diets or quick fixes but about making small changes, you can maintain over time.

Include all or most of these losing weight behavior adjustments in your life. For example, make it your second habit to cook, avoid processed foods, move more often, sleep well, and so on. Remember that one can only lose body weight and become healthy by making significant lifestyle changes. Few measures, like a restrictive diet, are excellent for quick weight loss, but only lifestyle changes can ensure weight maintenance. Indeed, as demonstrated above, losing weight is all about lifestyle changes.

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