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Sustainable Weight Loss

If you did a quick internet search on ‘how to lose weight’, I guarantee you would find more gurus than you could poke a stick at, preaching about how they have developed some revolutionary method to shed those extra kilos that have always bothered you. Now, while these gimmicky ideas may seem very appealing from the outside, the reality is that almost every one of these wild fads or inventions is nothing more than a marketing ploy to suck you in and spend your hard-earned money. The truth of the matter is that when it comes to losing weight, going about it in a sustainable, realistic manner is genuinely the best way to go, not only to get the weight off but also to keep it off.

Managing our expectations

Managing our expectations plays a major role in the success of any weight-loss regime. When you think about how you put on the weight in the first place, we all understand that it didn’t happen overnight. It occurs because of repeated poor decisions that over time compound into one another and lead us down a slippery slope towards an unhealthy lifestyle. Sometimes this outcome is a product of months or even years of choices, so as such, why do we expect ourselves to turn everything around in a matter of weeks and look like gods or goddesses. It just isn’t realistic, and when it comes down to the physiological processes entailed with weight loss, it purely isn’t a way to achieve sustainable results.

A 'Quick fix' will not create a healthy lifestyle

You can achieve weight loss with crazy dieting quickly, however the reality for most people that undergo a regime like this is that over a 6-12 month period they are statistically more than likely to not only put all this weight back on, but actually end up in a worse position than they started. This is because when you starve your body from the nutrients it needs to operate on a daily basis it starts to inhibit optimal function. We feel exhausted, become unproductive, crave the things we were trying to avoid in the first place and have emotional changes that can start to negatively affect our close relationships. This along with the fact that those initial losses that kept people going begin, gradually start to plateau, and eventually the desire to indulge in unhealthy foods and drinks becomes to strong and we give in. Once we relinquish this control, the body in an attempt to counteract the malnourished state it was just in and avoid such an event happening again, preferentially stores to food we consume and rapid weight gain occurs. This starts us on a rollercoaster that is very hard to escape from and ultimately we are back where we began, sometimes even behind our starting position.

So how then do I go about losing weight?

1. Controlling portion sizes

looking at controlling portion sizes for our different meals is something that might seem very basic but unfortunately is a variable that many people often struggle to master. Most commonly, people seem to believe that starving yourself throughout the day and then eating a large dinner is a good idea. This regrettably, is probably the most counter-productive thing we can do. Consuming the majority of your daily calories in the evening where we typically sit and rest afterwards means that rather than using that food for energy, our body stores it, predominantly as fat, and we pack on the kilos. Instead, if we try to have our larger meals for breakfast and lunch, we can utilise the fuel for activities throughout the day and our metabolism has a chance to break down the majority of what we intake for its energy needs.

2. Resistance and cardiovascular

Incorporating both resistance and cardiovascular into your normal routine, at least bi-weekly, is something that many people fail to do, but is crucial to enhancing our body’s metabolism. Not only will improvements in strength and fitness improve our body composition but it will also increase our capacity to undertake more activities in our daily lives. If we are able to do more, then our muscles are more active and the food we consume can be used by the body instead of being stored. Ultimately, this equates to greater energy expenditure, and if we are able to sustain a greater output than what we take in through food then we can develop a sustainable caloric deficit that will mean we lose weight.

3. Indulgences in moderation

Making sure we allow ourselves to enjoy some of life’s great indulgences in moderation like sweets, chocolates and alcohol, is something that can be the difference in developing a sustainable weight loss routine that has the capacity for longevity. That’s not to say that we should do things like eat 2 meals a day healthy and then have a takeaway for dinner. This means that if we have social gathering where we want to have a couple of drinks, then we should plan for it. This means marking it out as a goal and working hard with our exercising and diet for the time leading up to this event so that the impact a few drinks have on the grand scheme of things is negligible. Having this mindset means that we don’t feel like we are missing out completely and we develop that balance, which is the most important thing when it comes to sustainability.
These principles, whilst not being the only things at play, can be the foundations to implementing a successful weight loss routine and allow us to shift the odds into our favour. Through keeping it simple and being accountable to these steps, there is a far greater potential for making long-term changes that are better for not only our weight but also our health.
looking at controlling portion sizes for our different meals is something that might seems very basic but unfortunately is a variable that many people often struggle to master. Most commonly, people seems to believe that starving yourself throughout the day and then eating a large dinner is a good idea. This regrettably, is probably the most counter-productive thing we can do. Consuming the majority of your daily calories in the evening where we typically sit and rest afterwards means that rather than using that food for energy, our body stores it, predominantly as fat, and we pack on the kilos. Instead, if we try to have our larger meals for breakfast and lunch, we can utilise the fuel for activities throughout the day and our metabolism has a chance to break down the majority of what we intake for its energy needs.
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