When you’re trying to lose weight, the most important thing to remember is to find a workout routine that helps you remain consistent long-term. There are plenty of fad diets and quick weight loss techniques that will help you drop pounds quickly, but most of them don’t offer any guidance about how to maintain your weight loss. For sustainable weight loss, try these methods to lose weight and keep it off:
1. Count Calories
Counting calories is an effective way to stay on track when trying to lose weight. An app like MyFitnessPal is a great method to keep track of your caloric intake, but you can also use an old-fashioned notebook or spreadsheet for this task. Every time you eat or drink something, make a note of it. The more detailed your records are, the better idea you’ll have of what foods are most worth your calories.
2. Exercise Once a Day
Exercise once a day to lose weight and keep it off. Choose any kind of exercise you like, but make sure it burns off about 200 calories. If you want to lose weight more quickly, try exercising twice a day. Remember that the key is not just doing it; it’s keeping up that daily habit for at least six months.
Daily at-home workouts will help you maintain your physique after your initial weight loss. Daily workouts also help control appetite better than sporadic workouts. This is because your body adjusts to your workout habits and gets ready for action by inputting glycogen into your bloodstream to fuel whatever comes next.
3. Track Your Progress
One of the main reasons people tend to lose weight and then regain it is that they aren’t aware of how much progress they’re making. By regularly stepping on a scale, monitoring your waistline, or taking measurements at key points in time (such as after two weeks of working out), you’ll be able to see what works for you. A simple benchmark will help remind you if you need to make any changes when it comes time for your next check-in.
4. Eat Healthy Fats
Consuming healthy fats is a necessary step in losing weight and maintaining your new body. Healthy fats aid in satiety, which can help prevent overeating. Include healthy fats like avocado, nuts, seeds, olive oil, salmon, and oily fish in your diet. Note that the majority of your fat intake should come from polyunsaturated or monounsaturated sources (including omega-3 fatty acids). These two types of fats also help regulate cholesterol levels.
5. Work With a Trainer
If you’re looking for a more accountable way to stick with your goals, hiring a personal trainer may be a good idea. Research from The American Council on Exercise found that individuals that trained with a certified fitness instructor were more likely to stick with their workout routines than those who trained on their own. If your goal is weight loss, it might be a good idea to enlist an experienced trainer whose focus is on how to lose weight quickly and safely.
Similarly, if you have smaller, less complicated goals, like maintaining current fitness levels, finding someone with an experienced trainer to help you stay on track will work as well. A little hand-holding as one adopts new habits is often all it takes for some people to get to the next fitness level.
6. Workout With a Friend
Exercise is often more fun with a friend. Studies show that people are motivated by their peers, especially when it comes to achieving fitness goals. Having someone else in the gym or doing at home workouts with a family member for support can help you go the distance. Consider signing up for a guest pass at your local gym or joining a workout class to take full advantage of the power of “we”.
Consider a weekly class to help you stay on track with your fitness goals. Classes like kickboxing, cycling and Zumba are all excellent ways to lose more weight and maintain your new shape.
Losing weight and keeping it off is an ambitious goal that requires careful preparation and deliberate execution. Keep these ideas in mind to lose weight and keep it off for good!