Losing weight and keeping it off for good is a constant challenge. With the variety of viral diets and weight loss plans that have become part of the internet world, it can be hard to know which ones will actually bring about lasting results. Often, these fad diets just result in temporary weight loss, and then before you know it, things revert right back to where they were.
The trick to achieving lasting weight loss is not to hop between fad diets. Instead, long-lasting weight loss comes from establishing and committing to a lifestyle of sustainable and healthy approaches. Below we have outlined 10 lifestyle tips that can help you form healthier habits and achieve long-lasting weight loss for good.
1. Set Realistic Goals and Expectations
Setting achievable, short-term goals is crucial for making steady progress toward your long-term health and weight management. Smaller milestones help build momentum, making your larger weight loss goal feel more attainable and less overwhelming.
Focusing on losing one to two pounds a week through consistent, sustainable lifestyle and dietary changes ensures that your weight loss is healthy, gradual, and maintainable.
2. Focus on Whole, Nutrient-Dense Foods
Eating whole, minimally processed foods is a key approach to maintaining a healthy diet and supporting overall wellness. These foods are rich in essential nutrients and provide the body with the fuel it needs for sustained energy throughout the day.
Examples of nutrient-dense foods include leafy vegetables, lean proteins like chicken and fish, and whole grains such as quinoa and brown rice. Implementing these foods into your diet helps regulate blood sugar levels, reduces cravings, and supports your metabolism by providing important vitamins and minerals that assist in fat-burning and energy production.
3. Practice Portion Control
Controlling portion sizes is an effective strategy for managing calorie intake and preventing overeating. Measuring servings, especially for calorie-dense foods like oils or snacks, ensures you don’t unintentionally consume more than needed.
Practicing mindful eating—focusing on eating slowly and listening to hunger cues—can help you recognize when you’re satisfied and reduce the temptation to snack excessively. Food tracking apps can also be an effective way to keep track of how much you are eating and where excess calories can be done away with.
4. Stay Consistent with Regular Physical Activity
The importance of consistent physical activity for effective and long-term weight loss maintenance cannot be overstated. Physical activity is key in burning calories and helping your body stay in shape.
Try for 60 minutes of physical activity per day. This activity does not have to be exclusive to exercise. You can increase the level of physical activity you engage in on a daily basis by doing exercise (biking, strength training, yoga, etc.) in combination with daily activities like taking the stairs, mowing the lawn, or going on a 5-10 minute walk during your work break. Basically, if opportunities come throughout your day to move, take them!
5. Prioritize Sleep Quality
While everyone can agree that getting enough sleep is important, did you also know that it can impact your ability to maintain weight? According to a study in the National Library of Medicine, those who do not get enough sleep are more likely to experience cravings and weight gain as a result.
Setting a consistent bedtime, cutting back on screen time prior to going to bed, and making sure that you have cultivated a restful environment are all ways that you can improve your sleep quality.
6. Manage Stress Effectively
Chronic stress can significantly disrupt weight loss efforts by triggering abnormal eating behaviors like emotional eating, where individuals turn to food for comfort. This can increase cravings for high-calorie, comfort foods, leading to overeating. This pattern not only sabotages weight loss but also negatively affects overall health.
Incorporating self-care routines, such as regular exercise, meditation, and adequate sleep, can help manage stress levels and reduce emotional eating.
7. Drink Water
Harvard Health outlines several misconceptions that have become associated with drinking water and how it affects weight loss. While there are no specific studies supporting theories that water intake may help burn calories or contribute to a feeling of fullness, the reality that drinking water is the best beverage option for people trying to lose weight still stands firm.
While it may be difficult at first, swapping out high-calorie drinks like sodas and juices for water is a great way to cut back on sugar and calorie intake and remain adequately hydrated.
8. Build a Support System
Support plays a crucial role in maintaining motivation and accountability during a weight loss journey. Whether it’s family, friends, workout partners, online communities, or medical professionals, having people to share your experience with can provide encouragement, boost morale, and keep you on track.
With the right support system, you are more likely to stay committed, overcome setbacks, and achieve long-term success in your health and weight management goals.
9. Practice Patience and Self-Compassion
Weight loss is a gradual process that requires patience and resilience. Sustainable changes in your weight take time to show results. Focus on progress rather than perfection and remember that setbacks are a natural part of the journey.
Be kind to yourself and recognize the small victories along the way—whether it’s a healthier choice, an improved fitness level, or losing a pound. With time and persistence, lasting results will follow.
10. Look into Weight Loss Procedures
Sometimes, even after making the above lifestyle changes, the extra pounds still won’t budge. This is why minimally-invasive, medical weight loss procedures can be life-changing. Popular procedures that help those trying to drop stubborn pounds include: endoscopic sleeve gastroplasty, and endoscopic revision after gastric bypass, and the ORBERA balloon.
These procedures, when combined with lifestyle changes, help people achieve long-term success in their weight management.
Don’t Feel Overwhelmed
This list may seem overwhelming at first, but remember that you don’t have to do everything at once! Start with one or two of the strategies, and as you get comfortable, gradually add in the others. Taking small steps to build up consistent and healthy lifestyle habits will lead to lasting progress, and you’ll be amazed at how manageable it will all become over time!
Ready to Take the Next Step in Your Weight Loss Journey? Contact Us Today!
If you’re considering weight loss procedures, it is crucial to consult with an experienced doctor and a team dedicated to personalized care. At Bariatric Endoscopy Tampa Bay, we are committed to helping you reach your weight loss goals safely and effectively.
If you are interested in nonsurgical weight loss procedures, our specialists are here to answer your questions and guide you through the process.
Click here to make an appointment or call us at (727) 846-7031 and embark on your journey to lasting weight loss success.
