The process of losing weight can last a long while. It takes more of a toll when you try not to regain the weight you just lost. Moreover, many people put themselves under a lot of stress and bounce from one fad to the next. And while they succeed for a few months, they often regain most of it back in an upcoming couple of years.

There is a theory about why it is difficult to keep the same weight loss process for months. That is why rapid weight loss programs or strict low-calorie diets are discouraged. Below are a few tips on how to approach weight loss and more importantly, how to maintain it.

Balanced Diet

No matter if you are on a special diet or not, all of us need a mix of nutrients, like protein, fat, carbohydrates, vitamins, and minerals. Getting your vitamins and minerals from the food you consume is best. And if it is hard to track what exactly you consume and what is missing, there are plenty of apps that can assist with meal plans, quantities, and what type of food you should consume.

But as a weight loss guide, the approach is simple – half of your plate should be fruits and vegetables, while the rest is whole grains and lean protein. But remember that the overall calories on the plate should be lower than what you burn. Otherwise, your weight loss strategies will show no effect.

Regular Exercise

Probably you know by now, but regular exercise should be part of your weight loss process. It will increase your metabolism; plus you will burn some calories, helping you achieve the right energy balance. This means you will reach a point where you burn the same amount of calories you consume, therefore stopping you from gaining more weight.

Now, of course, based on the rate of your weight loss goals, you can integrate higher levels of physical activity into your routine. However, remember that exercise works best when you combine it with a proper diet and healthy sleep patterns.

Portion Control

While this is more of a mindset approach, it will help you immensely. Start by using smaller plates for your meals. This will help you to serve the right portions and have leftovers you can either put away or freeze into portions that will be ready to consume. This also means you should stop eating directly out of the carton or bag and avoid keeping food platters on the table when it is not time to eat. You will be surprised how easily you have consumed another whole serving without even realizing it.

Hydration

Hydration will be one of the key actions no matter what weight loss guide you follow. Consuming water in the right quantities can do miracles for our bodies. Plus, consuming a glass or two before your meal will promote fullness, keeping your calorie intake balanced. Some studies have shown that people who consume water before having a meal can reduce their calorie intake by up to 13% which can speed up the weight loss process.

Mindful Eating

As with everything in life, if you are not committed, you wouldn’t get very far. And while weight loss is partly about what you consume, it also depends on your approach, your mindset, and how you feel about yourself during the whole process. A positive approach will influence your behavior and the relationship you have with food and healthy eating and living.

Sleep Quality

We are sure you have heard of the importance of sleep. Weight loss and control are massively affected by sleep. If you are sleep deprived, you create higher levels of ghrelin (or the hunger hormone), which will increase your appetite, directly influencing your weight maintenance. Plus, it is simple math. If you are tired, your motivation for exercising will be diminished, and the will for making healthy choices will be thin. Making time to sleep for seven hours at least is crucial not just for your weight, but for overall health as well. 

Consistency

Everything mentioned above fails if there is no consistency. It is the key to controlling your weight. The on-and-off approach will only cause a setback. So, sticking to your new lifestyle and healthy diet for good is what you’ll need to aim for. And while adopting all this can be overwhelming at first, by the time you get used to the changes, it will be like second nature to you. With many actions becoming effortless, maintaining your weight will be a lot more easily achieved.

FAQs

Q: Is weight loss treatment worth it?

If you have already tried losing weight on your own, and there was no success, going for a weight loss treatment where someone can offer guidance and accountability can be beneficial. Plus, for many people adding a cost to the whole process and success is often the motivator they need. Knowing you are not alone in the process can also be helpful. 

Q: Which is the best weight loss therapy for beginners?

While any weight loss therapy should be recommended based on the person’s needs and wants, a Mediterranean diet and plant-based diet tend to give people the best overall results. That is because they are nutritionally balanced and not overly restrictive which makes these plans easier to follow.

Q: Is there any therapy for weight loss?

Diets, exercise, and a healthy lifestyle will always be the best treatment for weight loss. However, we understand that not always this is easy for everyone. Obesity treatment, known as intensive behavioral therapy, can help certain people set and create healthy habits for eating and exercising. By targeting the poor habits that resulted in obesity in the first place, people can change their lifestyles for the better.

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