Lasting weight loss is about figuring out what works well in your life and making it into a habit.
- They eat fewer calories than the average person
average was 1,306 calories for women and 1,685 calories for men. The science behind eating fewer calories to lose weight is solid, but over the years, we’ve learned that a calorie is not a calorie. The quality of those calories matters significantly. Counting calories is helpful, but turning it into a habit can be a challenge. Calories do count, but you don’t always need to count them. You can achieve similar results (with less math) by learning how to control portion sizes. That’s why 100 calories of fibre-filled apple slices can help you feel fuller longer than 100 calories of bread. Aim for a balanced nutrition plan that includes plenty of fruits, veggies, whole-grains, lean proteins, and healthy fat.
- They eat often, up to five times a day
Sure, eating often can mean more opportunities to overeat, but it’s also a good strategy to deal with hunger. Grazing on healthy snacks like fresh fruits, veggies, string cheese, and Greek yogurt is a no-brainer. Just remember that there’s a fine line between a snack and a full-blown meal.
- They stick to a consistent meal plan
Results show that those who ate a consistent diet the entire week were 1.5 times more likely to maintain their weight within five pounds over the course of one year compared with those who ate a healthy diet strictly on weekdays.
While there’s not a ton of research in this area, this habit makes sense. Eating the same foods every day can help with self-control and keep unplanned temptations to a minimum. Keep in mind it’s perfectly OK to indulge in a cheat meal once in a while, but keep it to that: once in a while.
- They don’t skip breakfast
78 percent of those in the registry report eating breakfast every day, which is consistent with the trend that people who eat a morning meal usually weigh less.
Bear in mind that skipping breakfast won’t entirely make or break your weight-loss efforts. In fact, a small number of folks will skip this meal to lose weight through intermittent fasting. Fasting isn’t for everyone, so if that’s not your cup of tea, keep calm, and join the breakfast club.
A breakfast with a balance of protein, fat, and carbohydrates (high in fibre) — like two eggs scrambled with vegetables and maybe 1/4 of an avocado, 1/2 cup of oatmeal, and one cup of fruit — can set the tone for the rest of day. It may help cut down midmorning hunger and decrease the chances you’ll be “hangry” by lunch. All this can build up to better food choices throughout the day
- They prioritize daily exercise
Almost all participants exercise for about one hour every day. This habit is especially effective because nutrition works hand in hand with exercise to promote weight loss. Additionally, working out can help build more defined muscles.
The most effective ways to change your body composition is to add strength training and/or high-intensity interval training (HIIT) to your workout routine.
- They weigh in weekly
The scale can feel like a constant reminder that your goal weight is far away. People dread weighing in mostly because they don’t like the number they see. Yet, that’s the opposite of what successful weight-loss maintainers do: 75 percent of participants weigh themselves at least once each week.
This not only helps those weight-loss success stories stay focused on their goals, but that number on the scale can also be the motivation to implement healthy habits in the first place. For the study participants, hitting an “all-time high in weight” is a common trigger for someone to want to lose weight.
- They don’t binge-watch TV
Finding time for healthy habits can be a challenge. Watching TV can contribute to weight gain through mindless eating. This doesn’t mean you have to give up television to see success, but you should limit your screen time. Most participants watch less than 10 hours a week. weekly. By limiting screen time, they can make more time for other activities ie exercise.