Losing weight can be an amazing feat, but keeping it off? That’s often a whole different challenge. Many people drop the pounds only to see them coming back. In fact, it’s been found that only 1-3% of people are able to successfully maintain their lost weight. That’s why weight loss management is not just about hitting the targeted numbers on the scale—it’s about creating a lifestyle that helps you stay healthy and keeps that weight off for good.
Now this goes beyond just sticking to a diet. It’s about finding the right balance between what you eat, how active you are, and making small, manageable changes that you can stick to long-term. By focusing on practical habits and routines, you can not only lose weight, but you can keep it off while feeling your best.
Want to know how? Here are some weight loss management strategies that can help:
1. Go Sustainable
Both in life and your weight loss plans! Crash diets might lead to quick weight loss, but they are rarely sustainable in the long run. That’s why, instead of relying on fad internet diets, reach out to a weight loss consultant for a balanced diet plan that’s rich in whole foods like fruits, vegetables, lean proteins, and whole grains. A weight loss doctor can not only guide you on foods that provide essential nutrients to your body, they’ll also make sure the food you eat boosts your mental health and can help you live a long, healthy life.
Instead of putting you on overly restrictive diets that leave you feeling deprived, weight loss management doctors focus on your health and overall well-being. They focus on moderation and variety, making sure your meals are satisfying and nutritious. You’re more likely to stick to a diet that includes foods you enjoy and allows for occasional treats, helping you avoid the yo-yo effect of losing and regaining weight.
Want to lose weight on your own? Here are some foods that can help you lose weight.
2. Count Calories and Practice Portion Control
The principle of weight gain is simple: if energy intake exceeds energy expenditure, you gain weight. So, if you are consuming more calories than you are burning, you shouldn’t be surprised when you see numbers going upward on the scale.
Cut down on calories if you are striving to shed those pounds. Here are a few practical tips for effective weight management:
- Keep an eye on portions: To reach your weight loss management goals, portion control is a must. Eating too much—even healthy foods—can cause unwanted weight gain. So, watch what you eat and pay attention to portion size. Use small plates and bowls to trick your brain into thinking that you’re eating more than you actually are!
- Stay consistent with tracking: Use a food diary or calorie tracking app to record your daily intake and prevent overeating.
- Stay hydrated: Drink at least 7-8 glasses of water. Water helps with digestion. It improves metabolism and prevents overeating. Often, feelings of hunger are signs of dehydration, so make sure to drink water throughout the day.
- Focus on quality, not just quantity: Instead of simply reducing calories, ensure you’re still consuming nutrient-dense foods that provide your body with the energy and nutrients it needs, minus excessive calories.
3. Incorporate Regular Exercise
Exercise plays a key role in weight loss management. It is not just for burning calories but also for boosting metabolism and improving overall health. Aim for at least 30 minutes of moderate-to-vigorous exercise. Do a mix of cardio (like running, cycling, or swimming) and strength training (such as lifting weights or using resistance bands) to build muscle and enhance fat loss.
4. Adopt Long-Term Lifestyle Changes
If you want to lose weight and keep it off forever, then it is important to focus on sustainable, long-term lifestyle changes, rather than quick fixes. Try to make gradual, realistic changes to your lifestyle and stick to them.
- Start small. Whether it’s swapping soda for water or adding more veggies to your meals, small changes can make a big difference over time. The key is to make changes you can commit to for the long haul.
- Incorporate movement into daily life. Take stairs instead of elevators, walk to your departmental store, dance with your kids – options are far and many.
- Understand that you might hit weight loss plateaus or face challenges along the way. The important part is to keep going and adjust your habits as needed.
- Stress and poor sleep can derail your weight loss your efforts. So, prioritize self-care. Practice meditation and relaxation techniques, and sleep well. Remember, both sleep and stress management are crucial for regulating hunger hormones and improving overall well-being.
5. Track Your Progress
Keep a record of your meals, exercise routines, and body measurements. This will help you stay on track and identify patterns that work for you. Make necessary adjustments to your diet or exercise plan to ensure you’re progressing toward your weight management goals.
Last but not least, it is also important to create a supportive environment around you. Partner with a weight loss management doctor or a health coach who can guide you on your weight loss journey, monitor your progress, and celebrate your big and small milestones, keeping you motivated along the way. With the right support and a personalized weight loss management program, you can achieve long-term success and maintain a healthy lifestyle habit for years to come.
Take the First Step Toward a Healthier You!
Partner with Dr. Mona Lala, Board Certified Obesity Medicine Physician at Kinetix Medical Weight Loss & Wellness, and get expert guidance on your weight loss journey. With personalized care and a medically supervised weight loss program, she can help you achieve sustainable results in the shortest time possible. She’ll evaluate your existing health conditions and weight loss goals to put you on a non-medical or medical weight management program as needed.
Click to schedule your weight loss consultation today and make way for a healthy life.
