Losing weight, in and of itself, is a struggle—but keeping those pounds off can be an even greater challenge. Nonetheless, keep in mind that while the work may be tough, the payoff is definitely worth it.
There are many benefits to keeping your weight off. Aside from being able to fit into your old clothes again, you get better mobility and keep many health problems at bay.
If you’re trying to shed those extra pounds but the scale just doesn’t seem to budge, all hope is not lost. Here are some nifty tricks to help you lose weight and keep it off permanently.
1.) Live an active lifestyle.
Losing weight does not always require having an active lifestyle. Some people just need to cut back on their food intake to shed some pounds. However, maintaining your weight can be hard if you have a sedentary lifestyle. Studies show that those who exercise regularly are more likely to maintain their weight.
Aerobic exercises are highly instrumental in both weight loss and weight management. This type of exercise burns more calories than any other workout. To see great results, you’ll need about 300 minutes of cardio exercises per week.
2.) Don’t skip breakfast.
Skipping breakfast will make you feel hungrier later in the day, which will only lead to overeating. Eat the right amount of food first thing in the morning, so that you feel energized the rest of the day. Set the tone by eating tasty and nutritious food for breakfast. This way, you’ll feel less compelled to eat junk later in the day.
3.) Kick that soda habit.
Did you know that a can of soda has approximately 150 calories? Simply opting out of sodas and other sugary drinks lets you cut hundreds of calories a day.
Drinking eight 8-ounce glasses of water is among the major tenets of weight loss. Research suggests that drinking water before meals can help both in losing weight and keeping it off. Drinking half a liter of water about 30 minutes before meals helps you feel fuller. Thus, you’ll end up eating less.
4.) Avoid processed foods.
Processed foods are tasty, cheap, and easily accessible. However, they are your worst enemy in your journey to losing weight.
Most processed foods contain almost twice the daily recommended amount of sugar and sodium. They are also high in calories, additives, and trans fats.
Take the time to prepare real foods instead of buying processed foods. Real foods are single-ingredient foods that are packed with vitamins and minerals. Real foods are high in soluble fiber, which makes you feel fuller for longer. More importantly, they don’t have refined sugar and artificial trans fats.
Here are some examples of real foods you can easily incorporate into your daily diet:
- Brown rice
- Chia seeds
5.) Get a good quantity and quality of sleep.
Getting sufficient, good-quality sleep is also an integral part of any healthy weight loss plan. Poor quality and quantity of sleep alter the way your body responds to food. When you don’t have enough sleep, your gut produces more ghrelin, a hormone that makes you want to eat more throughout the day and encourages fat storage.
Not getting enough sleep also creates a vicious cycle: the less you sleep, the more you weigh, and the more you weigh, the more difficult it is for you to sleep.
6.) Monitor your progress.
Losing weight and maintaining it both require accountability. You have to be mindful of and proactive with the changes you want to bring into your life.
Monitor your progress by weighing yourself weekly and making a record of your food intake and physical activities. If you want to take it up a notch, you can practice counting your calorie intake. There are calorie calculators you can find on the internet or download on your smartphone. By counting your calories, you can make sure that you don’t go over the ideal intake based on your age, metabolism, and level of physical activity.
Weight Loss Program in South Carolina
Sometimes, willpower isn’t enough to achieve your weight loss goals. Having an expert to guide you through your journey can definitely make it a lot easier and help you achieve sustainable results.
At our Center for Medical Weight Loss (CMWL) here at SC Internal Medicine Associates and Rehabilitation, we conduct a thorough assessment of your medical history, metabolic rate, and other crucial factors to craft a comprehensive medical weight loss program specifically designed to address your unique needs.
To learn more about our medical weight loss program, call us at (803) 724-5185 or request an appointment online.