Everyone’s heard of yo-yo diets because that’s exactly what happens to your weight — it fluctuates. After losing 5 pounds, you gain 6 pounds, how can this be? You may feel as though you’re working extra hard without the payoff. Instead of giving up, know that weight loss is achievable, you just need to take the right steps.
Losing weight isn’t achieved through a magic formula — what works for some, isn’t as effective for others. At the end of the day, you need to take a look at your current lifestyle. It is by far, the largest contributing factor in terms of your weight — how active are you; what do you eat on a daily basis; do you sleep well?
The truth is, weight loss is complex and although there are many contributing factors, one thing is for certain — once you reach your weight loss goal, you’ll want to maintain that achievement long-term. Meaning, you’ll need to develop new, sustainable habits and routines. Here are just some of the most effective suggestions.
Why Do So Many Gain Lost Weight Back?
As mentioned above, unless you make lasting changes, you will not continually maintain a healthy weight. If you restrict your calorie intake for a month, lose 10 pounds, then begin to overeat, you will not only gain back that weight, but you’ll also place your body under immense levels of unnecessary stress.
It’s all about changing your mentality, so that you can change your physical health. Gaining back lost weight is extremely common, so if this is where you’re currently at, no need to get frustrated. The second time around will allow you to fine-tune your habits so that you achieve long-term success.
Lose Weight and Keep It Off
It’s understandable if you’re feeling frustrated — you want to see that all your hard work has been worth it. Whether you’re aiming to lose weight for the first time or have been on an emotional weight loss roller coaster, you can reach your target weight and maintain that weight well into the future.
First of all, don’t put it off any longer — get started now. If you’ve noticed that you’ve gained six pounds back, let that be an indication that something isn’t working. It’s much easier to lose six pounds, then gain back 20 to try and lose again. If you keep an eye on your weight (without obsessing), you will be able to stay more motivated and on-track.
Perhaps one of the most important steps to take is in terms of goal setting. You not only need to aim for a realistic goal, but a sustainable one. It’s not necessarily about being skinny — because being underweight is equally unhealthy. You want to reach a weight that will allow you to remain strong and healthy.
Remember, you don’t want to ever starve yourself. Restricting calories is not the way to lose weight. Instead, focus on what you’re putting into your body. Instead of consuming 700 calories worth of cookies and ice cream, focus on saving those calories for nutrient-rich whole foods.
Just think of a black bean burger — rich in protein, fiber, vitamins, and minerals. Within one patty, you will consume under 200 calories. Instead of a bun, you could make a large, low-calorie salad — staying under 500 calories for a filling, nutritious meal. At the end of the day, if you don’t buy junk, you can’t eat it.
To help you stay on-track, there are also a number of effective supplements that can help you enhance your weight loss efforts, all while targeting key nutritional deficiencies. By naturally supporting your body’s metabolism, you can boost your efforts with ease.
It’s all about setting yourself up for success. If you mess up one day, don’t beat yourself up over it. It’s all about moderation, so if you had a chocolate — don’t allow yourself to feel guilty. As long as you’re active, eating clean foods 80-90 percent of the time, and remain in control, you can reward yourself every now and again.