If you're starting your new fitness program or have lost an amount of weight that you just want to keep off, you might be wondering what to do next.
Should you stick to a permanent weight loss diet, or can you forget about dieting altogether?
The answer is neither!
The key is to find a balanced approach that you can maintain. Here are our top 7 tips to help you lose weight and keep it off for the long term.
Tip 1: Cultivate Consistent Healthy Habits
You may think that maintaining weight loss means a lifetime of calorie counting and gruelling gym sessions, but that's not the case. Instead, view it as preserving the healthy routines you've established or finding enjoyable alternatives to incorporate into your daily life.
The key is to find physical activities that bring you joy, so your health becomes a lifestyle, not a chore.
The good news is, there are numerous weight loss-promoting activities to choose from, such as swimming, walking, Pilates, running, and cycling. If lifting weights at the gym isn't your cup of tea, opt for outdoor activities like bush walking, water aerobics, rollerblading or yoga.
Be open to trying new things and prioritise activities that bring happiness to your day.
Tip 2: Embrace a Balanced Diet with an Emphasis on Protein and Fibre
Healthy eating doesn't have mean deprivation or monotony.
The key to making your new habits stick is to make them appealing and convenient, just as you've experienced with our meal options at Fit Food Perth.
Sustaining a well-rounded nutritional approach is crucial. This doesn't mean you need to munch on celery sticks at every meal (who wants that, right?). Instead, focus on a balanced diet that prioritises whole foods, particularly those rich in protein and fibre, spread evenly throughout the day.
Foods packed with fibre and protein have impressive benefits for weight management. Unlike processed foods, they help reduce hunger hormones, keeping you satisfied for longer and curbing those pesky cravings.
Lean proteins, low-fat dairy, complex carbs, and a variety of fruits and vegetables all contribute to a wholesome diet and are among the best choices for weight loss.
Here's a list of some high-protein and high-fibre foods:
High Protein Foods:
- Lean meats like chicken breast, sirloin, or rump steak
- Soy products like tofu and tempeh
- White fish varieties such as barramundi, john dory, and cod
- High-protein, low-sugar Greek yogurt
- Protein powder (great for shakes!)
High Fibre Foods:
- Whole grains like whole wheat pasta, brown rice, and multigrain bread
- Rolled oats
- Legumes such as chickpeas and lentils
- Nuts and seeds like raw almonds, sunflower seeds, and chia seeds
Regular, well-spaced meals not only keep your hunger in check but also maintain steady energy levels. They support proper metabolism, so skipping meals isn't a wise strategy.
Tip 3: Hydrate with Adequate Water Intake
Water, the often underestimated nutrient, plays a vital role in your overall well-being. It keeps you hydrated, aids metabolism, and sustains your energy levels.
Maintaining optimal hydration is crucial for your fitness journey.
Unsure about your daily water requirement? Here's a straightforward formula to calculate it:
0.45 ml x your body weight in kilograms = the litres of water you need daily.
Top tip: You can increase your water consumption by adding in nutritious protein shakes, smoothies or cold-pressed juices.
Tip 4: Prioritise Consistent Physical Activity
Nutrition is just one piece of the puzzle when it comes to preserving your hard-earned weight loss. Regular exercise is the other crucial component.
Slacking on physical activity can lead to a slowdown in your metabolism, potentially causing those extra kilos to sneak back.
The key is to maintain a workout routine that you genuinely enjoy and can sustain without feeling overwhelmed. If you find it challenging to incorporate exercise into your daily life, consider these simple strategies:
- Incorporate incidental activity, like taking the stairs instead of the escalator or combining a social outing with a walk.
- Add a 30-minute brisk walk to your daily routine.
- If you lack time for the gym, try quick home workouts like HIIT or Pilates sessions.
- Make the most of your weekends by engaging in outdoor activities like hiking, running, swimming, cycling, or surfing.
Tip 5: Embrace Mindful Eating and Portion Control
Practicing mindful eating offers a wealth of benefits and can be applied anytime, anywhere. Pay attention to your body's signals before, during, and after meals, and heed your hunger and fullness cues. This approach helps you manage your food intake and maintain a healthy weight.
Mindful eating doesn't have to be complicated.
Simply eat when you're hungry and stop when you're full.
Put away distractions like your phone and TV, allowing you to focus on your meal and your body's sensations. A brief break from technology during mealtime can enhance digestion and help you appreciate your food and its impact on your body.