Long-term weight loss is more than shedding some extra weight; it includes improvements in health conditions and a reduction of the risk of chronic diseases such as diabetes, heart disease, and several types of cancer. Sustainable outcomes can be achieved from following a disciplined lifestyle routine based on your goals and body requirements.
1. Maintain a healthy diet
An essential component to effectively manage weight is following a healthy diet. Include nutrient-dense foods, including fruits, vegetables, lean proteins, whole grains, and healthy fats in your diet. It will provide your body with the nutrients it needs while effectively controlling your calorie intake. Strict dietary restrictions or eliminating entire food groups can cause nutritional deficiencies and often lead to rebound weight gain.
2. Regular physical activity
Physical activity can be helpful in managing weight as it burns calories and enhances metabolic health. Participate in at least 150 minutes of moderate-intensity activity every week, like brisk walking, cycling, swimming, or others. Strength training is also useful since it develops muscle mass, elevating the rate of metabolism. Physical activity can be easily integrated into daily routines, such as taking the stairs or walking during breaks.
3. Quality sleep
Quality sleep is crucial for regulating hunger hormones, significantly impacting your appetite and cravings for high-calorie foods. Aim for 7 to 8 hours of quality sleep each night to make better food choices and sustain high energy levels throughout the day. Follow a relaxing bedtime routine, cut down on screen time before sleep, and create a comfortable sleeping environment to ensure optimal sleep quality. Prioritizing these habits is essential for your overall well-being.
4. Manage stress to lose emotional eating
Chronic stress causes a lot of cortisol, which has been shown to be associated with increased fat storage and cravings for sweet or fatty foods. Practicing some stress-reduction techniques like mindfulness, meditation, deep breathing, or hobbies may help remove the emotional eating cycle from its roots. Also, regular exercise reduces stress, creating a positive feedback cycle regarding mental and physical wellness.
5. Set realistic goals
Sustainable weight loss must occur gradually, with a target of losing 0.5 to 1 kilogram per week being both safe and achievable. Track your progress through non-scale victories, such as enhanced energy levels and better-fitting clothes, as these will help you stay motivated. Additionally, monitoring your food intake, physical activity, and sleep patterns allows you to identify areas for improvement without becoming more focused on the scale. Commit to these practices for effective and lasting results.
6. Seek medical guidance when needed
Weight loss can be very challenging in people with underlying medical conditions such as hypothyroidism, PCOS, or insulin resistance. Such patients should seek medical guidance. Medically supervised interventions through structured dietary plans or weight-loss medications are also helpful for some patients.
Weight management is not a short-term project but a way of life. The focus then becomes the cultivation of habits, rather than achieving a certain number on the scale. This includes developing a healthy relationship with food and rewarding small milestones, staying consistent even after reaching weight goals. These lifestyle changes might lead one to achieve long-term weight loss and improved health outcomes. The journey can be frustrating and challenging to endure, but the outcome is worth all the effort.
Dr. Manoj Reddy, Bariatric Surgeon, Pristyn Care
Lifestyle changes for long-term weight loss
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