How often do you begin a weight-loss program only to lose interest in it before you even start seeing results?
There are tons of fad diets and weight-loss scams out there that many people can get caught up in because they’re desperate for fast results. What many don’t realise is, the key to successfully losing weight is through a healthy, calorie-controlled diet combined with increased physical activity. For successful, long term weight loss, you must make permanent and consistent changes in your lifestyle and health habits.
3 reasons why your weight-loss program is ineffective…
- Your daily calorie intake is too low
This will not only make your diet difficult to stick to, but it will also negatively impact your energy levels and hinder your motivation to exercise.
- You have the wrong mindset
By approaching your diet with a short term goal, such as I want to lose weight fast, might get you the result you want at a quick pace, but it won’t provide you with much more than this.
When it comes to healthy eating, exercise and weight-loss goals, you need to approach them using a slow and steady pace, you need to be consistent and committed, and you need to be patient.
When you are working towards a long term weight-loss goal, there is more chance that the weight you lose won’t return as you are constantly working to ensure this doesn’t happen. Whereas once you reach that short term goal you’ve set, you run the risk of the weight creeping back on because you’re no longer making your diet and exercise program a priority as you feel like you’ve already hit your target.
- Your diet isn’t personalised to you
You can type keywords like weight-loss programs or best diets into a search bar and you will be faced with millions of results, but how well can you commit to a program that hasn’t been created with an individual person in mind?
When you work on your weight-loss program with a PT or a nutritionist, they will take your likes, dislikes, daily habits, fitness ability, intolerances, and allergies into consideration. They will ensure your program is bespoke to you and is something you will have no struggle following.
How can you increase your chances of staying committed to a long term weight-loss program?
Consider following these four long term weight-loss strategies.
- Track your calories
You might find this daunting to begin with, or even time-consuming, but the reality is weight loss is a simple equation: you need to burn more calories than you’re consuming.
Tracking every calorie you’re consuming will help you to see if you’re over or under consuming. It is completely up to you how you choose to split your calories. If you prefer bigger meals, you can limit yourself to two bigger meals a day. If you prefer to eat frequently throughout the day then spread out your calories into a few smaller meals across your day.
When it comes to tracking calories, you must be mindful to make this process work for you and your lifestyle.
My Fitness Pal is a fantastic app that’ll help you track your calories and get a better understanding of the values of the different meals you’re eating. The app will work with you to help you make better diet decisions and to help keep you stay at a calorie deficit.
How can you stay in a calorie deficit?
- Increase your daily step count and maintain a good weekly average. On days you might overindulge, ensure you train and keep your steps at a good level. You should aim for 5000+ as your daily average.
- Reduce your food intake around the days where you’ve overindulged so that your weekly intake balances out
- If you drink fizzy drinks switch to diet and sugar free options.
An alternative to the My Fitness Pal app is making use of the following equation to figure out how many calories you should be consuming a day:
Your weight in kg x 2.2 x your exercise level
Breakdown of exercise levels
- Sedentary (minimal exercise): 10-12
- Moderately (3-4 times/wk): 12-14
- Very active (5-7 times/wk): 14-16
- Try not to obsess over the scales
When you commit to a long term weight-loss goal, weighing yourself on a daily basis can negatively impact your mental health and your motivation. Weighing yourself weekly is more than enough to track your progress.
If you notice your weight loss is slowing down or stops completely for more than 3 weeks, reduce your calories by 100 calories and repeat the processes you have been following prior to this.
- Set realistic goals
You’ve heard the saying don’t run before you can walk, this is true when it comes to losing weight. Be specific about your weight-loss goals, be clear on how you will track and measure them, ensure your goals are definitely attainable for you, and set a deadline for them. Moving at a consistent and steady pace, and holding yourself accountable will help you to stay on track to reach the goal you’ve set for yourself.
- Include natural appetite suppressants in your diet
Avoid falling down a rabbit hole by taking appetite suppressant pills as many of them come with dangerous side effects. Instead, increase your protein intake by ensuring it is a main part of each meal. Lean meats, eggs, beans and soy products are effective for satisfying hunger and keeping people feeling full for longer. Increase your vegetable and water intake too. Studies have shown that drinking a large glass of water directly before eating a meal will encourage you to feel satisfied and less hungry throughout the day.
If you would like more guidance on how to set realistic weight-loss goals, or how to track your calories and weight loss, don’t hesitate to get in touch. We can work together to create a plan that will be sustainable and long lasting for you and your lifestyle.