There’s a lot of misinformation surrounding weight loss. After all, chasing the next quick fix can often seem appealing. Unfortunately, regaining the weight after weight loss is not uncommon.
Research suggests that roughly 40 percent of people on a weight loss diet regain more than half of the weight back.[1]
But don’t be discouraged. Long-term weight loss success is possible when you use time-tested, responsible weight loss practices. Here are 11 responsible weight loss tips you can follow to safely lose weight and keep it off:
1. Increase Your Fiber Intake
Increasing your daily fiber intake can help support your weight loss efforts.[2] Aim for 25 to 30g of fiber per day from whole food sources, such as fruits, vegetables, legumes and whole grains.
2. Stay Sufficiently Hydrated
Keeping your body adequately hydrated is key for many bodily functions — even fat loss. For your daily water intake, aim to consume half of your body weight in ounces.[3]
3. Prioritize Whole Foods
Focus your diet on real, whole foods, so your meals are filled with the essential nutrients needed to support overall health and responsible weight loss. Many times merely eliminating ultra-processed foods can jump-start weight loss.
4. Eat Plenty of Protein
Protein offers satiating properties that are essential for weight loss. It also promotes muscle growth and helps your body maintain lean body mass when losing weight. Consuming protein throughout the day can also help reduce food cravings. Try to add protein to each of your daily meals and snacks!
5. Maintain a Balanced Plate
Aim to fill your plate with half non-starchy vegetables, one-fourth protein and one-fourth carbohydrates. This way, you will have a healthy balance of filling nutrients to fuel your day!
6. Always be Prepared
When hunger hits, it can be easy to reach for a bag of potato chips or a candy bar. Always keep a nourishing meal or snack nearby to satisfy your cravings without setting yourself back.
7. Stay Consistent
Consistency with any eating pattern is vital for sustainable, responsible weight loss.[4] Giving up when you haven’t seen drastic weight loss in the first couple weeks may be tempting, but losing 1 to 2 pounds per week is considered a healthy, sustainable range for weight loss.
8. Increase Your Physical Activity
Find a physical activity that you enjoy and perform it regularly. Whether you choose to weight lift or take long walks, exercise will help you build lean body mass to keep the weight off long-term.
9. Chew Your Food Completely
Chewing your food thoroughly slows down the eating process and allows your body to catch up with its hunger signals. This helps you to stop eating when you’re full, rather than overeating.
10. Sleep 7 to 9 Hours per Night
Our bodies reset and repair while we sleep. Studies have even found that poor sleep is associated with weight gain.[5] Aim for 7 to 9 hours of sleep and consistently practice healthy sleeping habits.
11. Personalize Your Strategy
Finding an eating pattern that fits your lifestyle is key to maintaining a consistent, healthy diet. When it comes to healthy eating, no one way works for everyone. Make changes slowly to allow for steady progress.
Rather than searching for the next quick fix, try making tweaks to your current habits for steady, responsible weight loss. Losing weight at a steady pace is a sound way to increase your chances of long-term success.
Sources:
[1] www.escholarship.org/uc
[2] www.annals.org/aim
[3] www.ncbi.nlm.nih.gov/pmc
[4] www.onlinelibrary.wiley.com/doi
[5] www.ncbi.nlm.nih.gov/pmc
