successfully maintained weight loss:
Set realistic goals.
Know where you are today so you know how to get where you want to be. Learn your Body Mass Index (BMI). Set yourself up for success with short-term goals, like “I will make lifestyle changes which will help me lose (and keep off) 3-5% of my body weight.” Short-term goals can seem more achievable and keep you on track toward your long-term goals.
While we may adhere to a better diet and stop indulging in unhealthful foods, some of us will find it difficult to lose the excess weight that troubles us.
The reason behind why our bodies store fatty tissue in the first place is quite straightforward and even intuitive, given the nature of human evolution, explains Dr. Alan Saltiel, from the University of California, San Diego School of Medicine in La Jolla.
We derive energy by burning fat tissue, but sometimes, our bodies deem it necessary to curtail how much fat we burn so that we have enough “fuel” in store for later, when we may have more urgent need of it.
- Understand how much and why you eat.
Use a food diary or tracking app to understand what, how much, and when you’re eating. Being mindful of your eating habits and aware of your roadblocks and excuses can help you get real about your goals.
- Manage portion sizes.
It’s easy to overeat when you’re served too much food. Smaller portions can help prevent eating too much. Learn the difference between a portion and a serving and how to keep portions reasonable.
- Make smart choices.
You don’t have to give up all your favorite foods. Learn to make smart food choices and simple substitutions instead. Discover healthy snacks and how fruits, vegetables, and whole grains help keep you fuller longer.
- Be physically active.
Physical activity is anything that gets your heart rate up, like walking. Aim for at least 150 minutes of moderate activity a week. Move more, with more intensity, and sit less.
If you feel like you’ve been trying really hard to lose weight but the kilos just keep piling up, these may be the reasons why.
You know that eating junk food and being inactive are obvious causes of weight gain. You might be very conscious about your diet, skip supper, and even manage to work out a few times each week. Yet, in spite of all your conscientious efforts, you just can’t seem to keep your weight down. Why is that?