5 Simple Steps to Create a Sustainable Weight Loss Plan
Are you struggling to lose weight? Do you feel like you've tried everything but you can't seem to stick to it. It's not just you. Millions of people are struggling with their weight, and finding a plan that works for them can be tough. That's why we've put together this blog post outlining 5 simple steps to create a sustainable weight loss plan. see what you think!
Step 1: Find a Plan That Fits Your Lifestyle
There's no one-size-fits-all approach to weight loss, so it's important to find a sustainable weight loss plan that works for you and your unique situation.
A sustainable weight loss plan is one that you can stick with for the long haul, not something that you crash diet for a few weeks and then give up on. The best way to find a plan that fits your lifestyle is to speak with a nutrition professional or has worked with someone like you.
One of the reasons that so many people come in to see us that they've tried, and failed many diets beforehand. Often these are very restrictive and may lead to initial success, but ultimately are impossible to stick with long term.
If you're thinking about Keto, can you really see yourself never eating carbs again?
If you're considering a low calorie diet like Cambridge, can you see yourself being ultra low calorie forever?
Maybe you might try a juice cleanse but do you know what happens when you stop?
The issue with these approaches is that when you stop following the plan, you will go right back to square one and will often be heaver than before.
This is the reason why the best way to find a plan that will work for you is to ask yourself "Can I do this forever?". Or, use a nutrition professional like Box Nutrition help navigate a plan which is built around you as an individual.
Step 2: Set Some Realistic Goals
Trying to lose too much weight too quickly is often unsustainable, so you must set goals that you can achieve. Sustainable weight loss is often defined as losing one to two pounds per week, however at Box we find using 0.5-1.% of your body weight a better target as this will reflect your current body weight too.
Even though 0.5% of your body weight may not seem like a lot, it adds up over time and is much easier to stick to than an aggressive weight loss plan that may have you losing several pounds per week.
Your weight loss target will also be reflective of your metabolic rate. People with slower metabolisms will not see results as quickly as somebody with a fast metabolism. This is one of the major advantages of metabolic testing, as we can provide more realistic, sustainable weight loss targets.
In addition, focusing on sustainable weight loss helps keep you from feeling deprived or like you are on a diet, which can make it more likely that you will succeed in the long term.
Step 3: Focus On Quality and Quantity
We know that for fat loss to occur, you must get yourself into a calorie deficit. This means eating the right amount of food underpins your weight loss efforts.
However, you must also consider the quality of your diet. You need to make healthy eating a priority. This doesn't mean you have to give up all of your favourite foods, but it does mean ensuring you get the nutrients your body needs.
This means filling your plate with fruits, vegetables, whole grains, lean protein, and healthy fats. In addition to promoting weight loss, this type of eating has other benefits. It can help to improve energy levels, mood, and digestion and reduce the risk of chronic diseases such as heart disease, diabetes, and cancer.
Inadequate amounts or too many of certain of these will hinder gut function, blood pressure, Health implications of some processed foods (NOT all processed foods are but added sugar, salt and trans fats are worth being aware of).
While there are many fad diets and quick-fix solutions, the best way to lose weight and keep it off is to focus on eating nutritious foods. So, focus on incorporating more nutrient-rich foods into your diet if you want long term success.
Step 4: Get Moving
Unless you do a lot, cardio does little in helping you lose weight, however research shows how it can help keep the weight off once you reach your target weight. This is normally half the battle!
However, exercise goes beyond just burning calories.
Cardiorespiratory Fitness (VO2 max) is the strongest independent predictor of future life expectancy in both healthy and cardiorespiratory-diseased individuals. So focusing on getting fitter will not just help you live longer, but will also improve the years you live.
Building muscle also helps improve your shape, reduce the risk of osteoporosis and arthritis in later life, and increases your carbohydrate storage capacity so you can eat more carbs.
What kind of activity?
Find an activity you enjoy and make time for it every day. If you hate running, don't make yourself do it every day! Instead, try swimming, biking, hiking, or even dancing. The important thing is finding an activity you can stick with for the long run. Sustainable weight loss is possible with the right attitude and exercise plan.
Step 5: Instil habits
Motivation is fleeting and will come and go. This is why you can't rely on waves of feeling motivated to get in shape. Instead, you must create habits and practice them until they become second nature.
The best way to do this is to focus on one new healthy habit at a time. Once you have mastered that, move on to the next one.
Some examples of healthy habits include:
Eating vegetables or fruit with every meal
Packing your lunch instead of buying it
Choosing water instead of sugary drinks
Taking the stairs instead of the lift
Going for a walk after dinner
Fitting in activity every day
Starting with just one new habit will make it easier to stick with your healthy lifestyle changes in the long run. And as you develop more healthy habits, you will find it easier and easier to reach your weight loss goals.
What next
Although there is no “one size fits all” solution to weight loss, following these five habits can help you create a plan that works for you and sets you up for success. If you find yourself struggling to stick to your goals or maintain motivation, don’t hesitate to get in touch. We are here to support and guide you on your health and fitness journey.
Why not book your free consultation call to see how we can help.
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