What happens when the diet is over?
The statistics on maintaining weight loss are far from stellar. The majority of people who lose weight on a diet gain it back within a few months or years. This seems to be the case mainly because the methods used to lose weight are not long term and maintainable to actually keep the weight off. So what can we do? Here are 10 easy to follow tips that will help you keep that hard earned weight off for good.
1. Drink More Water
Studies have shown that drinking water can have a positive impact on your metabolism. According to the National Institute of Health, for 1-1.5 hours your metabolism can be revved up 25-30% by drinking more water, helping you burn off more calories. Upping your water consumption at least 30 minutes before meals can also help you feel more full quickly and cut the amount of calories consumed at meal time. One study showed that drinking a half-liter of water before meals helped dieters eat fewer calories and lose nearly 45% more weight when compared to those who did not drink water prior to eating.
2. Cut Back on Added Sugar and Sugar in General
Added sugar is probably one of the worst ingredients common to a modern American diet. Most people end up consuming far too much. Many studies have shown sugar and high-fructose corn syrup consumption is strongly linked with an increased risk of obesity, diabetes and even heart disease. For most of us, sugar is the primary source of empty calories in our diet, so of course cutting back will result in weight loss. The average person consumes around 40 teaspoons of sugar on a daily basis, that amounts for nearly 700 calories. Make sure you are always reading labels and paying attention to ingredients, even so-called health foods can be loaded with sugar, so be diligent in your choice of products.
3. Reduce Refined Carbs
Not all carbs are the same. There are many whole foods which are high in carbs and highly nutritious. On the other hand, refined carbohydrates or simple carbs have been stripped of most of their fiber and nutrients. There are mainly two types of refined carbs: sugars and refined grains. These carbs can be considered empty calories as they lack the majority of nutrients, minerals and fibers we need in our diets. They are also digested very quickly and have a high glycemic index, causing spikes in insulin and blood sugar levels after meals and overeating during. Be sure the majority of your carb consumption is complex carbs high in fiber to keep you full longer, aid in digestion and reduce risk of chronic disease.
4. More Fiber
Fiber is the primary reason whole plant foods are so good for you. Increased fiber helps digestion by feeding the “good” bacteria in the intestine like a prebiotic, promoting the growth of good gut bacteria. These friendly bacteria provide nutrients for the body and aid in overall body function and weight management. High-fiber foods will fill you up before they can fill you out. Fruits, vegetables and whole grains are kind to your weight and should make up the majority of your fibrous carbs in your diet.
5. Hit the Right Amount of Protein
Protein is likely the single most important nutrient when it comes to weight loss. Eating a high-protein diet has been shown in studies to boost the metabolism upwards of 100 calories a day, in-turn saving you up to 400 calories per day in your diet. One study published by PubMed Central showed eating 25% of your daily calories as protein reduced obsessive thoughts about food by 60% and significantly cut the desire for late-night snacking nearly in half. Simply adding protein to your diet is one of the easiest and most effective ways to lose weight. Make sure your macros are made up of at least 25% protein.
6. Eliminate Liquid Calories
Sugar is bad, but sugar in liquid form is even worse. Calories from liquid sugar may be the single most fattening aspect of a modern diet according to the Institute of National Health. One study has shown that sugar-sweetened beverages like soda and fruit juice are linked to a 60% increased risk of child obesity. Keep in mind that fruit juices often contain a similar amount of sugar as soft drinks like Coca-Cola. Reduce your consumption of empty calories by cutting liquid calories, stick to green tea, water or even black coffee for an upped metabolism instead.
7. Keep Healthy Snacks as Company
Keeping healthy food near-by can be a game changer in maintaining your weight loss. Don’t allow temptation to creep in or fall off track when you become excessively hungry. Snacks that are easily portable and simple to prepare, like whole fruits, nuts, yogurt, hard-boiled eggs, baby carrots, etc will be your best friend. Preparing your snacks at home and not depending on finding something to satisfy while out is a key to maintain weight loss. Many snacks easily available to us are filled with refined carbs and sugar, which leave you feeling unsatisfied and craving more food. Healthy and wholesome snacking in between meals will promote fullness and reduce overall calorie consumption.
8. Portion Control
Portion control or calorie counting can be very useful for obvious reasons. When you practice strict portion control – simply eating less – or keep a food diary and count calories it has been shown to aid in weight loss. Anything that increases your awareness of what you are eating and how much is likely to be beneficial. To lose weight you need to consume fewer calories than you burn, a visual representation of this through a food diary with counted calories and portion control will help you manage your food intake in the tricky environment of the modern diet.
9. Regular Exercise
Although it may seem obvious, regular exercise is a key to weight loss. You have to be in a caloric deficit to lose weight, so burning calories throughout the day is a major factor. How better than to burn some calories than exercise? Whether you lift weights, do aerobic exercise or even just go for a walk, physical activity is the primary form of calorie burn. Regular exercise keeps you sensitive to insulin, meaning you burn fat instead of sugar and generally feel less hungry. The type of activity you do is not as important as finding something you can enjoy doing on a regular basis. Incorporating regular exercise is also known to not only aid with weight loss but improve overall health and mood in most people.
10. Meal Prep
Meal prepping has become a regular term for weight loss talk. Preparing meals ahead of time allows you to control many factors that influence weight loss. You can practice portion control, home cooking, the perfect macro and nutrient levels and the use of wholesome ingredients. Meal prepping lets you eat healthy and deliciously, with foods you enjoy, but with portions and ingredients that make sense for your goals. It’s possible to eat healthy without hating your food!
One of the biggest problems with diets is that they rarely work in the long term. Instead of going on a diet, aim to become healthier and adopt these 10 tips for weight loss. Healthy means happy! Focus on nourishing your body instead of depriving it. If you are seeking help with meal prepping and nutritional education, check out Core Progression Elite Personal Training and our meal programs. Fresh and healthy meals, from sweets and snacks to whole breakfast, lunch and dinner, delivered directly to you.
We have over 40 unique menu options available, with each meal being prepared fresh and portioned to meet your nutrient needs. Coupled with a customized training program catered to your specific weight loss goals, Core Progression is your perfect recipe for losing weight and keeping it off. Give us a call today to start your wellness journey and try out our meal program!