A survey revealed that more than half of the people in the UK are starting to follow a diet or fitness plan. However, some are still struggling to adhere to these programs. Of the 2,000 surveyed adults, 32% feel they would never be successful with sticking to their exercise plan. Meanwhile, 28% similarly feel hopeless about eating healthily or losing weight.
For this reason, people who tried to change their eating habits eventually gave up after an average of 11 days. But all hope for a successful weight loss plan are not lost! With sustainable weight loss methods, you can achieve your fitness goals and maintain your desired weight in the long run.
Here are five sustainable weight loss tips that you can start today:
1. Get Adequate Sleep
Believe it or not, your sleep can significantly affect your body’s metabolism and weight. One study on the effects of sleep deprivation on weight loss explained that short sleep duration is associated with higher energy intake, resulting in weight gain and an increase in BMI.
Researchers also found that better sleep quantity and quality can increase your likelihood of successful weight loss by 33%. That’s why if you want to support your weight plan, you should adjust the sleep you get nightly. A duration of seven to nine hours of sleep is recommended for good health in adults.
2. Stay Hydrated
Staying hydrated can help you lose weight, too. An article from John Hopkins University elaborated that drinking more water stimulates your body’s metabolism and energy expenditure, allowing you to manage your weight more successfully. This is because consuming water triggers your body’s heat production, which requires a substantial amount of energy, especially if you’re drinking chilled water. So when your body uses more energy, your metabolism also runs faster, enabling you to burn calories more efficiently.
The article even showed that those who drink approximately two cups of 21.6 °C water experienced a 30% average increase in their metabolic rates. This proves that staying hydrated benefits your body in more ways than one.
3. Avoid Food Restrictions
Although food restriction can make you lose weight, it’s not the best way to manage your weight in the long run. Constantly depriving yourself can lead to cravings, binges, and overeating, ultimately sabotaging your fitness goals.
So instead of avoiding specific foods, it’s best to eat in moderation and track the nutrients you consume. In fact, some of the most successful weight loss programmes already promote nutrient tracking rather than restricting you from eating the food you love. They don’t just count your calorie intake but they also consider the food’s nutritional factors, like added sugars, fibre, protein, and saturated fats, to help you create a balanced diet. With this, you can eat your favourite treats without feeling guilty about deviating from your weight loss goals.
4. Do Regular Exercises
Another way you can sustainably lose weight is by performing regular physical activity. What’s great about this tip is that you don’t need to go to the gym or use equipment to get your body moving. Something as simple as walking around your neighbourhood every day can already help you achieve your fitness goals. Our article on healthy living on a budget shared that walking a mile a day could reduce your risk of prostate and breast cancers by 40% and even promote better mental health. This makes walking a valuable exercise routine.
To help track your walking routines, you can install walking applications like Map My Walk since they can track your distance, pace, and the number of calories burned.
5. Keep Yourself Busy
Lastly, studies have shown that boredom is one of the factors why people tend to eat more than they should. That’s why keeping yourself busy will help keep your mind off food.
One of the ways you can overcome boredom is by finding new activities or hobbies you enjoy. If you like to read, pick up a new book to keep yourself occupied in your free time. If you prefer to be outside, try going for walks or signing up for a class.
Ultimately, doing something enjoyable and productive will let you maintain your weight and even prevent you from remaining sedentary, which is one of the causes of weight gain over time.
The key to Sustainable Weight Loss
Sustainable weight loss is not about quick fixes or fad diets. It is more about adopting healthy habits and making long-term lifestyle changes. Sustainable weight loss takes time and effort. Stay committed to your goals, even when you face setbacks or plateaus. Be patient with yourself and understand that lasting changes require consistent, ongoing effort.
Remember, sustainable weight loss is not just about the number on the scale. It is about improving your overall health, well-being, and quality of life. Embrace a holistic approach, celebrate your progress along the way, and prioritise a healthy and balanced lifestyle for long-lasting results.