5 Actions That Support Permanent Weight Loss
Transform Your Body: 5 Actionable Steps Towards Permanent Weight Loss
Kaelin Tuell Poulin
Former IFBB Pro athlete
Be the change you want to see. A LadyBoss is in control of her destiny, her situation, her health, her body, and in turn, her life.
There is nothing more demoralising than failing again and again. Or maybe you've had some success in losing weight, but that was in the past and now nothing you do seems to make a difference to permanent weight loss.
The good news is that losing weight is one of the easiest things in the world. It really is!
It really is a matter of calories in versus calories out. But this is where most people fail. If you don't know your numbers, you've failed before you've even started! So if you think you've tried everything under the sun and have just about given up, here are some amazing tips that will get you results.
#1. Invest In A Fitness Tracker
A fitness tracker can be a godsend. A kind of personal trainer that sits comfortably on your wrist or upper arm. A fitness tracker can also do more than just track your workouts.
It can alert you when you've been sitting for too long, track your steps throughout the day (although I personally don't like this feature because it's inaccurate), map your sleeping patterns and show you the calories you've burned during the day.
This calorie tracker alone is worth the investment in the product, as knowing how much you burn will help you achieve your goals.
#2. Eat Lots (Of Bulky Low-Calorie Foods)
Does a serving of chips not hit the sweet spot in your stomach? Then why not swap them out altogether?
Vegetables are low in calories, yet more filling than carbohydrates and high-calorie foods. And the best part? You can basically eat veggies to your heart's content - eat as much as you want without feeling guilty. Serve with some lean protein and you've got a great weight loss partner in food.
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#3. No Need To Train Like A Beast
While we support working out as hard as you can in a single session, you do not need to do two or three intense sessions a day.
In fact, this is a recipe for failure as physical and mental burnout will stop you dead in your tracks. Train a few times a week, train hard, but stay alive. Remember, the body's recovery is vital here...
#4. Decondition Yourself
Did you know that you could be losing weight without even knowing it? The body is in a constant state of losing and gaining, breaking down and building.
Many people who stay at the same weight for months or years have become so routine in their lives that their calorie intake and expenditure remain relatively stable without them ever realising it.
You may be working out extremely hard, which helps to keep you stable, but your body has reached a plateau. By taking a planned 'easy' break for two weeks and then returning to normal intensity, your body will reset and you are likely to see changes.
Do not be discouraged if you know in your heart that you are training hard. Sometimes you need to take a break in order to make progress and achieve lasting weight loss.
#5. Eat Slower For Permanent Weight Loss
Most people with hectic lives don't have time to really enjoy their meals. It's just a chore to swallow and get back to work. However, if you do not chew your food properly, you are missing out on weight loss potential and one of life's true pleasures. Chewing, like any other task, requires calories.
Common sense would tell you that slow, deliberate chewing burns more calories than 3 large bites followed by a trip down the hatch. Those extra chews add up and could be just what you need to keep losing weight when everything else seems impossible to change.
The Bottom Line
There are virtually hundreds of other tips you can use to trigger additional and lasting weight loss. These are often overlooked and are likely to make the most measurable changes to your body.
Hundreds of fad diets, weight loss programmes and outright scams promise a quick and easy process. However, successful, long-term, permanent weight loss requires you to make lasting changes to your lifestyle and health habits.
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FAQ
Permanent weight loss is elusive for many people because most approaches focus on short-term strategies and quick fixes. Diets that restrict calories too much, for example, are not sustainable and often lead to a rebound effect. The key to permanent weight loss is long-term, sustainable lifestyle change, not just a temporary diet or exercise plan.
Eating sustainably means focusing on whole, nutrient-dense foods and avoiding processed foods high in sugar and trans fats. It's about consistently making smarter choices, like choosing grilled over fried or water over sugary drinks. Introduce these habits gradually so that they become part of your daily routine for a lasting effect.
Exercise is essential for permanent weight loss. Not only does it help you burn calories, but it also builds muscle, which boosts your metabolism, making it easier to keep the weight off or even lose it over time. The trick is to find an exercise routine that you enjoy, so you're more likely to stick with it.
Absolutely. Stress increases levels of the hormone cortisol, which can lead to weight gain. Effective stress management techniques, such as meditation and mindfulness, can not only improve your mental well-being, but also support your weight loss goals. Stress management is an often overlooked but crucial element in the quest for lasting weight loss.
Don't underestimate the power of a good night's sleep. Poor sleep can lead to hormonal imbalances that trigger cravings and emotional eating, sabotaging your weight loss efforts. Aim for 7-8 hours of quality sleep every night to maintain hormonal balance and support your weight loss goals.
Yes, the first step to avoiding yo-yo dieting is to stop thinking short-term. Avoid diets that promise quick results and instead focus on long-term lifestyle changes. Regular exercise, a balanced diet and effective stress and sleep management are the cornerstones of preventing yo-yo dieting and achieving permanent weight loss.