If you're like many gym-goers, you're probably looking to drop a few (or more) pounds.
In this blog post series, we'll further dig into fat loss to help you understand it in its entirety.
In part one, we talked about the role of diet in weight loss.
This week, we'll take a look at how to maintain your hard-earned results once you've achieved them.
So hit the showers, dry off, and read on for some helpful tips!
The Yo-Yo Epidemic
Trying to lose weight is like playing a game of whack-a-mole: as soon as you whack one problem area, another pops up.
And, just like the game, most people who lose weight gain a hundred percent or more back in twice as less time as it took them to lose it.
This is referred to as "Yo-Yo dieting," and it's something very common.
But why is the Yo-Yo epidemic happening? Is it something in our genetics?
Are some people just more predisposed to lose weight and keep it off?
Let's find out.
Success Story Commonalities
Losing weight is hard, but keeping the weight off is even harder.
That's why people who have successfully lost weight and kept it off tend to have certain habits in common.
The most common thing, though, is that they don't see weight loss as a process with a start and end date.
They see the weight gain as a side effect of certain habits, and therefore, they choose to change the habits... and stick to the new ones for a lifetime.
Now let's have a look at what those habits are!
When it comes to weight loss, most people are looking for a quick fix. They want to find the magic pill that will allow them to eat whatever they want and still lose weight.
However, the truth is that there is no such thing.
The only way to lose weight and keep it off is to make real changes to your eating habits.
More importantly, people who are successful at losing weight and keeping it off usually continue sticking to their newly established healthy eating habits even after the end of the diet.
In other words, they don't go back to their old ways of eating just because they've reached their goal weight.
If you're serious about losing weight, remember that it's not going to be a quick or easy process!
It takes dedication.
Another thing that weight loss success stories have is that people change not only their eating habits but also their activity habits.
In other words, they exercise more!
And there's a good reason for this: not only does exercise help to burn calories, but it also helps to boost metabolism, build muscle, and improve mood.
What's more, regular exercise has been shown to reduce the risk of developing a variety of health problems.
So, listen up... weight loss isn't just about changing the number on the scale.
So if you're looking to lose weight and keep it off, be sure to make exercise a part of your healthy lifestyle.
A little strength training and cardio, done consistently, can go a long way!
Last but not least, keeping the weight off is, to a big extent, a matter of conscious constraint.
If you're not careful, it's all too easy to let yourself go and start packing on the pounds.
Once that happens, it can be very difficult to get back to your ideal weight.
That's why it's important to be aware of yourself and your actions and not let yourself loose.
For example, if you know you have a tendency to overeat when you're stressed, make an effort to find other ways to relax.
And if you're prone to snacking late at night, try to keep healthier snacks on hand so you're less likely to indulge.
By being mindful of the risks, you can help keep the weight off for good.
Nevertheless, don’t completely swear off your favorite foods, even if they’re ‘junk foods.’
Instead, keep the balance in favor of nutritious, satiating foods!
If you're looking to finally keep the weight off for good, there are a few key things you need to remember.
First, focus on creating healthy habits that you can stick to long-term rather than going on restrictive diets that are tough to maintain.
Second, find forms of exercise that you enjoy and make time for them in your schedule.
If working out feels like a chore, it's less likely that you'll stick with it in the long run.
Finally, allow yourself some indulgences every once in a while.
As long as they don't become a regular habit, treating yourself to something delicious every now and then won't do any harm.
What strategies have worked best for you when it comes to keeping the weight off? Comment below and let's discuss!