Achieving lasting weight loss involves a commitment to sustainable, healthy habits. If your attempts to shed pounds haven’t been successful, rest assured, you’re not alone. A survey highlighted in Psychology Today reveals that people, on average, try 126 fad diets in their lifetimes, with each diet lasting merely six days.
These fleeting diet fads, often championed by celebrities and social media influencers, frequently promote extreme measures—eliminating entire food groups, overconsuming specific foods, or drastically reducing calorie intake. Such unsustainable practices are neither healthy nor effective in the long run.
So, how can you successfully lose weight and maintain it?
To find out, we consulted Dr. David Creel, a registered dietitian, exercise physiologist, and psychologist, who offers guidance on adopting a balanced approach to weight loss.
Understanding Weight Loss
Excess weight poses serious health risks, including:
- Type 2 diabetes
- Heart disease
- Fatty liver disease
- Kidney disease
- Asthma
- Sleep apnea
Reducing weight and achieving a healthy Body Mass Index (BMI) can mitigate these risks. However, the path to effective weight loss involves adopting enduring healthy habits rather than chasing fleeting diet trends.
“Weight loss is not a straightforward process; it’s marked by fluctuations,” Dr. Creel explains. “Success is indicated by a general downward trend in weight, rather than a perfectly linear path.”
Effective weight loss typically follows these principles:
Set Achievable Goals: Focus on setting realistic and manageable lifestyle goals rather than fixating solely on weight loss outcomes. Consider objectives such as walking 30 minutes five times a week or including vegetables in every meal. These modest changes often lead to a gradual weight loss of one to two pounds per week.
Caloric Balance: Weight loss fundamentally requires burning more calories than consumed. Dr. Creel emphasizes the importance of maintaining a calorie deficit, where the number of calories burned exceeds those ingested. The right calorie intake varies by individual factors, including weight, height, age, muscle mass, and activity level. Consulting a healthcare provider for personalized recommendations is advisable.
Adopt a Balanced Diet: Focus on consuming natural foods over processed ones. The Mediterranean diet, praised for its health benefits, emphasizes lean proteins, fiber, unsaturated fats, complex carbs, and plant-based foods. Opt for nutrient-dense options like fruits and vegetables over calorie-dense but nutrient-poor alternatives like soda.
Incorporate Cardio Exercise: Regular cardiovascular exercise helps burn additional calories. The American Heart Association recommends 150 minutes of moderate-intensity cardio per week. For sustained weight loss, Dr. Creel suggests increasing this to 250-300 minutes per week, adjusted based on individual activity levels.
Build and Maintain Muscle: Muscle mass is crucial for increasing basal metabolic rate. Engaging in strength training exercises, such as weight lifting or yoga, and consuming adequate protein helps preserve muscle while losing fat. Aim for two strength-training sessions per week.
Address Emotional Eating: Emotional eating, triggered by stress or other emotions, can derail weight loss efforts. Strategies such as walking, breathing exercises, and meditation can help manage stress without turning to food. Keeping a food journal to track emotional eating patterns can also provide valuable insights.
Prioritize Sleep: Adequate sleep is essential for effective weight management. Lack of sleep can disrupt hunger-regulating hormones, increasing appetite. Aim for seven to nine hours of sleep per night and maintain a consistent sleep schedule.
Adapt and Persist: Weight loss can plateau despite consistent effort. Metabolic adaptation, where the body slows down metabolism to preserve weight, is a common challenge. If you encounter a plateau, consider increasing exercise, recalculating calorie needs, and consulting a specialist for potential new strategies or interventions.
Conclusion
While losing weight may seem complex, it’s fundamentally about balancing intake and expenditure in a way that suits your individual needs. Embrace a holistic approach that combines healthy eating, regular exercise, and emotional well-being. Remember, the journey to lasting weight loss is a marathon, not a sprint. Seek support when needed and stay committed to your health goals.
