If your goal is to lose weight, chances are that you have tried a diet regime before only to eventually put the weight back on, perhaps even faster than it took to lose it. There are numerous fad diets out there all claiming to help you lose weight but aren’t effective in helping you to keep it off!
If you’re looking to shed those unwanted pounds, it is important to remember to be kind to yourself in the process. Work hard at it and be proud of the small accomplishments which you achieve on your journey.
Read below for our tips on how to lose weight AND keep it off:
MAKE IT A LIFESTYLE
The word diet in itself has many negative connotations and before you’ve even started the thought of a diet brings up ideas of a short term fix and suffering in the process. In order to actually lose weight and maintain it, you need to make permanent and sustainable changes to the way you eat.
Everything in moderation! Don’t restrict yourself to a fad diet or make such drastic changes that you are unable to stick to your new way of eating, indulge yourself sometimes with a ‘cheat’ snack or meal, this will help you to keep on track in the long term.
In order to maintain your weight in the long term, your mindset is crucial. Everyone slips up occasionally and no one is perfect, however the way you face the slip up is key. Face the slip up with a positive attitude and know that you will get back to normal the next day. If you stick at it, over time healthy eating habits will start to become routine.
PROTEIN AND FATS
As part of your diet, make sure to incorporate protein and plant-based fats. These two ingredients, along with fresh fruit and vegetables, will help to keep you feeling fuller for longer. Incorporate protein and plant-based fats in every meal you consume, as much as possible.
By failing to prepare you are preparing to fail. Therefore, it is also helpful to plan your meals in advance and have healthier, lower-calorie foods on hand at all times so that there is less temptation to consume less nutritious food. Keep track of your foods using a food tracking app on your phone and this will help you to stay accountable.
REST AND RECOVER
When you’re stressed and tired your body begins to produce more cortisol, a stress hormone that can cause you to crave carbohydrates and to fall off the diet wagon.
Make sleep a priority in your life to help you focus on your diet regime and help you to maintain it. Research has shown that aiming for approximately seven hours sleep a night can help to lower your stress levels, lowering cortisol levels and therefore helping you to maintain your diet.
Finally, make sure you keep active! Losing weight involves working out to burn calories, burn fat and boost your metabolism. However, don’t just stick to cardio! In fact, it is the building of muscle which will help to boost your metabolism in the long term. Swap those hours on the crosstrainer for strength and interval training instead – a full-body cardio and strength workout like boxing is perfect!