Can I lose weight permanently? Yes, you can – but only if you have the right strategy. Find out what that is here!
There are many indicators of health, and weight is just one of them. Nevertheless, losing weight is a popular resolution for those who want to pay more attention to their health.
Losing a few pounds has many benefits, including improved blood sugar control, lower blood pressure, and a reduced risk of chronic disease. And while you’ve probably heard that a balanced diet and exercise lead to weight loss, sometimes it’s easier said than done.
Your whole lifestyle matters; diet and exercise go hand in hand. You can’t rely on one without considering the other. But each may be more valuable at different times in helping you reach your desired weight.
How can I lose weight permanently and keep it off?
To lose weight permanently, a long-term approach is essential, often involving a fundamental change in eating habits (plus a diet plan). If your goal is to lose weight in a healthy way and keep it off, a short-term diet alone will not do the trick. Rather, it requires an overall healthier lifestyle that focuses on a balanced diet and regular, albeit moderate, physical activity. These 5 activities are not only effective, but more importantly, they are easy to incorporate into your daily routine.
- Create a diet plan & cut calories
- Intermittent Fasting
- Regular exercise
- Low Carb Diet
- Drink enough
Why does it take so long to lose weight?
When you are overweight, your body tries to prevent permanent weight loss. This means that you are literally working against yourself to keep from losing weight.
This is because your body weight is controlled by complex interactions between hormones and nerve cells in your hypothalamus. The hypothalamus is the part of the brain that controls thirst, hunger, and body temperature. The interactions there affect your appetite and the amount of food you eat.
Many overweight people have developed a resistance to a hormone called leptin. The fat cells in your body produce leptin, which tells your body when you have stored enough fat, which in turn reduces your appetite. And this resistance must be overcome
In the following, we will give you 5 trumps in the fight against your inner pig, with which you can get closer to your desired weight, step by step, without a strict diet.
Lose weight permanently and healthily with these tips
Create a diet plan & reduce calories
The most reliable way to lose weight is to create a caloric deficit, which means consuming fewer calories than your daily caloric needs. Studies show that it is easier to achieve and maintain such a deficit through dietary changes than through exercise alone.
So when you start losing weight, focus on what’s on your plate first, rather than rushing to the nearest gym full of motivation. Otherwise, you could neutralize many of the small gains you make through exercise by filling up inappropriately afterward.
The most reliable way to keep track of the calories you consume is with a meal plan. This is a detailed, comprehensive plan and record of what you eat each day, consisting of the components of your breakfast, lunch, snacks, and dinner.
Many diets focus on what you eat, but intermittent fasting is about when you eat. You only eat during a specific period of time. Research shows that fasting for a certain number of hours a day, or limiting yourself to just one meal a few days a week, can have health benefits.
There are several options for intermittent fasting, but they all rely on choosing regular meal and fasting times. For example, you can try to eat only during an eight-hour period each day and fast the rest of the time. Or you can choose to eat only one meal a day, two days a week.
Exercise regularly – ideally before meals
Of course, to burn fat efficiently, it’s not enough to simply reduce the amount of calories you consume to create a calorie deficit. Successful weight loss is not possible without physical activity. Exercise at least 30 minutes a day, preferably before one of your meals. Ideally before breakfast. According to several studies, this has a particularly positive effect on fat burning.
For example, one study found that people who exercised on an empty stomach burned a whopping 20 percent more fat than those who ate a meal beforehand. This is because the body tends to use fat rather than carbohydrates for energy on an empty stomach.
Low Carb Diet
When you eat, carbohydrates from food enter your bloodstream as glucose. To keep blood sugar levels under control, your body burns them first – before fats.
So when you eat a meal high in carbohydrate  (such as a lot of pasta, bread, or French fries), your body releases insulin to regulate the flow of glucose into your blood.
In addition to regulating blood glucose levels, insulin does two other things
- It keeps your fat cells from releasing fats for your body to burn for fuel (because it has to prioritize burning glucose).
- It creates more fat cells to store what the body can’t burn.
Drink plenty of fluids, especially water
The more water you drink, the more efficiently your body can perform tasks ranging from thinking to burning body fat. Science suggests that consistent water intake helps you lose weight in several ways
It suppresses hunger, boosts metabolism, and makes exercise easier and more efficient-all of which contribute to a positive experience on the scale at the end of the day. And the best part about this last tip is that you don’t need much motivation to incorporate it into your daily routine and improve your calorie balance.
What diet helps in the long run?
The Mediterranean diet is still considered one of the best diets for living longer and healthier. It is high in fruits and vegetables, whole grains, legumes, healthy fats from nuts, olive oil and avocado, and herbs and spices.
Fish and seafood are eaten several times a week. The Mediterranean diet also includes moderate consumption of dairy products, eggs and wine, while limiting meat and desserts. And if you have a sweet tooth, try slimming gums.
To make your diet more Mediterranean, replace butter on toast with walnut butter or avocado, and sauté vegetables in virgin olive oil. Snack on fresh fruit with nuts, olives or roasted chickpeas, and keep meals simple.
A balanced dinner on the Mediterranean diet might include fish served on a bed of vegetables tossed in olive oil. Serve with roasted potatoes, all-natural rice or quinoa, and a glass of Pinot Noir.
The bottom line
The best diet is the one we can stick to for life-even when there is little motivation at the moment-and is just one part of a healthy lifestyle. As part of changing your diet, you should try to eat high-quality, nutritious whole foods, especially plant-based foods and whole grains, and avoid flour, sugar, trans fats, and processed foods (anything that comes in a box).
Also, be physically active-about two and a half hours a week. For some weight loss enthusiasts, it’s also recommended to reduce stress and perhaps even seek mental wellness therapy to address emotional issues that can lead to unhealthy eating habits.
Frequently Asked Questions
Is it possible to lose weight permanently?
Yes – because it is true that about 80% of overweight people regain the pounds they lost through dieting and other weight loss methods within 5 years. However, this is largely due to the methods we use to lose weight. However, with the right approach and a permanent change of habits, it is possible to lose weight just as permanently.
How can I lose weight consistently?
One of the best ways to lose weight consistently is to get at least 30 minutes of physical activity every day (or most days) of the week. This can be as simple as walking briskly. Different people have different metabolisms, so some people need more physical activity than others to lose weight and keep it off.
What is the best fat burner?
The best way to burn fat is through active exercise. So if you want to lose weight quickly or even in a week, this is the only way to go. While many people only think of cardio, it is important to remember that strength training also plays an important role. By performing specific resistance movements and lifting weights, you can not only improve your muscular strength, but also your endurance.
How do you lose weight in the long run?
Long-term weight loss requires a long-term strategy and usually a change in diet. So if you want to lose weight in a healthy way, the key to success is not diets or weight loss pills. Or even those. But a healthier lifestyle with a focus on healthy eating and at least moderate but regular physical activity.
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Leonard Eberding is a pharmacist, an executive, and a board-certified specialist in medication therapy management. Mr. Eberding holds a bachelor's degree in biochemistry from SUNY Binghamton University and a doctorate in pharmacy and philosophy from the University of Florida. He is also a contributor to numerous health magazines, where he uses his knowledge of pharmacogenomics to help patients get on the right medications the first time, rather than relying on trial and error.