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How can a healthy lifestyle help you lose weight?
Jan 10, 2023 · There are several benefits associated with losing a few pounds through healthy methods, like better blood sugar control, healthier blood pressure and lower chronic disease risk. And even though you've probably heard that good nutrition and physical activity can lead to weight loss, it's easier said than done.
May 19, 2020 · 1. Cut out processed carbs and sugars. Most importantly, studies and experts agree that to lose weight you should limit or cut sugar and processed carbs out of your diet. Most processed foods...
- Why People Regain Weight
- 1. Exercise Often
- 2. Try Eating Breakfast Every Day
- 3. Eat Lots of Protein
- 4. Weigh Yourself Regularly
- 5. Be Mindful of Your Carb Intake
- 6. Lift Weights
- 7. Be Prepared for Setbacks
- 8. Stick to Your Plan All Week Long (Even on Weekends)
- 9. Stay Hydrated
There are a few common reasons why people gain back the weight they lose. They are mostly related to unrealistic expectations and feelings of deprivation.
•Restrictive diets: Extreme calorie restriction may slow your metabolism and shift your appetite-regulating hormones, which are both factors that contribute to weight regain (2).
•Wrong mindset: When you think of a diet as a quick fix, rather than a long-term solution to better your health, you will be more likely to give up and gain back the weight you lost.
•Lack of sustainable habits: Many diets are based on willpower rather than habits you can incorporate into your daily life. They focus on rules rather than lifestyle changes, which may discourage you and prevent weight maintenance.
Summary:
Many diets are too restrictive with requirements that are difficult to keep up with. Additionally, many people don’t have the right mindset before starting a diet, which may lead to weight regain.
Regular exercise plays an important role in weight maintenance.
It may help you burn off some extra calories and increase your metabolism, which are two factors needed to achieve energy balance (3, 4).
When you are in energy balance, it means you burn the same number of calories that you consume. As a result, your weight is more likely to stay the same.
Several studies have found that people who do at least 200 minutes of moderate physical activity a week (30 minutes a day) after losing weight are more likely to maintain their weight (5, 6, 7).
In some instances, even higher levels of physical activity may be necessary for successful weight maintenance. One review concluded that one hour of exercise a day is optimal for those attempting to maintain weight loss (1).
It’s important to note that exercise is the most helpful for weight maintenance when it’s combined with other lifestyle changes, including sticking to a healthy diet (8).
Eating breakfast may assist you with your weight maintenance goals.
Breakfast eaters tend to have healthier habits overall, such as exercising more and consuming more fiber and micronutrients (9, 10, 11).
Furthermore, eating breakfast is one of the most common behaviors reported by individuals who are successful at maintaining weight loss (1).
One study found that 78% of 2,959 people who maintained a 30-pound (14 kg) weight loss for at least one year reported eating breakfast every day (12).
However, while people who eat breakfast seem to be very successful at maintaining weight loss, the evidence is mixed.
Studies do not show that skipping breakfast automatically leads to weight gain or worse eating habits (13, 14, 11).
Eating a lot of protein may help you maintain your weight, since protein can help reduce appetite and promote fullness (16, 17, 18).
Protein increases levels of certain hormones in the body that induce satiety and are important for weight regulation. Protein has also been shown to reduce levels of hormones that increase hunger (19, 20).
Protein’s effect on your hormones and fullness may automatically reduce the number of calories you consume per day, which is an important factor in weight maintenance (20).
Furthermore, protein requires a significant amount of energy for your body to break down. Therefore, eating it regularly may increase the number of calories you burn during the day (18, 20).
Based on several studies, it appears that protein’s effects on metabolism and appetite are most prominent when about 30% of calories are consumed from protein. This is 150 grams of protein on a 2,000 calorie diet (21, 22, 23, 24).
Summary:
Monitoring your weight by stepping on the scale on a regular basis may be a helpful tool for weight maintenance. This is because it can make you aware of your progress and encourage weight control behaviors (25).
Those who weigh themselves may also eat fewer calories throughout the day, which is helpful for maintaining weight loss (26, 25).
In one study, people who weighed themselves six days a week, on average, consumed 300 fewer calories per day than those who monitored their weight less frequently (26).
How often you weigh yourself is a personal choice. Some find it helpful to weigh in daily, while others are more successful checking their weight once or twice a week.
Summary:
Self-weighing may aid weight maintenance by keeping you aware of your progress and behaviors.
Weight maintenance may be easier to accomplish if you pay attention to the types and amounts of carbs that you eat.
Eating too many refined carbs, such as white bread, white pasta and fruit juices, can be detrimental to your weight maintenance goals.
These foods have been stripped of their natural fiber, which is necessary to promote fullness. Diets that are low in fiber are associated with weight gain and obesity (27, 28, 29).
Limiting your carb intake overall may also help you maintain your weight loss. Several studies have found that, in some cases, those who follow low-carb diets after weight loss are more likely to keep the weight off in the long term (30, 31).
Additionally, people following low-carb diets are less likely to eat more calories than they burn, which is necessary for weight maintenance (32).
Summary:
Reduced muscle mass is a common side effect of weight loss (33).
It can limit your ability to keep weight off, as losing muscle reduces your metabolism, meaning you burn fewer calories throughout the day (34).
Doing some type of resistance training, such as lifting weights, may help prevent this loss of muscle and, in turn, preserve or even improve your metabolic rate.
Studies show that those who lift weights after weight loss are more likely to keep weight off by maintaining muscle mass (6, 35, 36, 37).
To receive these benefits, it is recommended to engage in strength training at least twice a week. Your training regimen should work all muscle groups for optimal results (38).
Summary:
Setbacks are inevitable on your weight maintenance journey. There may be times when you give in to an unhealthy craving or skip a workout.
However, the occasional slip up doesn’t mean you should throw your goals out the window. Simply move on and follow through with better choices.
It can also help to plan ahead for situations that you know will make healthy eating challenging, such as an upcoming vacation or holiday.
Summary:
One habit that often leads to weight regain is eating healthy on weekdays and cheating on weekends.
This mentality often leads people to binge on junk food, which can offset weight maintenance efforts.
If it becomes a regular habit, you could gain back more weight than you lost in the first place (39).
Alternatively, research shows that those who follow a consistent eating pattern all throughout the week are more likely to sustain weight loss in the long term (40).
One study found that weekly consistency made individuals almost twice as likely to maintain their weight within five pounds (2.2 kg) over one year, compared to those who allowed more flexibility on the weekends (40).
Summary:
Drinking water is helpful for weight maintenance for a few reasons.
For starters, it promotes fullness and may help you keep your calorie intake in check if you drink a glass or two before meals (41, 42, 43).
In one study, those who drank water before eating a meal had a 13% reduction in calorie intake, compared to participants who didn’t drink water (41).
Additionally, drinking water has been shown to slightly increase the number of calories you burn throughout the day (44, 45).
Summary:
Drinking water regularly may promote fullness and increase your metabolism, both important factors in weight maintenance.
- Brianna Elliott, RD
Policy. 6 tips for losing weight and keeping it off. Restrict calories in a tailored program. Not all calories, or bodies, are the same. The right diet for weight loss can be different combinations of carbohydrates, proteins and fats.
- Find a nutritious balance. To maximize your health while losing weight, cut calories by replacing foods that don’t have much nutritional value with foods that pack a bigger nutritional punch.
- Manage your appetite. Hunger can often get in the way of even the best weight loss plan, and that’s normal. When you cut calories, your body cries out for more.
- Don’t judge foods. Many of us grew up being told certain foods are “good” and other foods are “bad.” But this mindset is not helpful. When you tell yourself you can’t have certain foods, it often makes you crave them more — making weight loss even more of a battle.
- Plan meals in advance. It’s difficult to lose weight when you’re regularly overwhelmed by hunger, and you consume foods for convenience instead of nutrition.
Jan 18, 2024 · Healthy Living. Healthy Eating. Losing Weight. 5 Steps to Lose Weight and Keep It Off. Learning to balance healthy eating and physical activity can help you lose weight more easily and keep it off. Take it from people who have successfully maintained weight loss: 98% have modified their eating habits.
Apr 11, 2024 · 1. Implement Long-Term Lifestyle and Behavior Changes. When trying to lose weight, ban the word “diet,” suggests Albertson. Dieting can be unpleasant and make you hungry, so you constantly...
