Achieving and maintaining a healthy weight is beneficial in many ways. Losing excess weight can improve your overall health and reduce your risk of developing chronic diseases such as Type 2 diabetes, high blood pressure, and heart disease. Weight loss can also lower cholesterol levels and reduce the risk of certain types of cancer. Not to mention that carrying fewer extra pounds can make everyday activities more accessible, leading to an improved quality of life.
However, even someone who maintains a healthy lifestyle may find it difficult to achieve their desired weight goals. The journey will be challenging, with a study by the National Institutes of Health finding that 95% of people who successfully lose weight gain it back within five years.
Specific aspects must be kept in mind to make losing weight healthier and more sustainable. Here are a few of them.
Physical Exercise Habits
Physical exercise is an essential part of any weight-loss plan. Regular physical activity helps to burn calories and fat, increase muscle mass, reduce stress levels, and improve overall health. Research has found that people who engage in regular physical activity have a higher success rate in achieving their desired weight goals and maintaining long-term results.
Studies have suggested that moderate to vigorous physical activity for at least 150 minutes per week can help promote weight loss and prevent gradual weight gain over time.
Here are a few activities you can insert into your day-to-day efforts to maintain a fit body:
Jogging
Jogging provides a great way to burn calories and increase your heart rate. Aim for at least 30 minutes of jogging a week thrice for the best results.
Strength Training
Weight training is an excellent way to gain muscle mass, improve posture, and strengthen overall body composition. Adding strength-training exercises such as pushups, sit-ups, or squats into your exercise routine can help build muscle and burn more calories.
Yoga
Practicing yoga is suitable for relaxation and an effective way to lose weight. Yoga helps ton the muscles and boosts metabolism, which helps burn fat faster. You can add yoga classes or home practice sessions to your schedule at least twice weekly.
Weight Lifting
Weight lifting helps build muscle and increase overall strength. Aim for at least two weight-lifting workouts per week for the best results.
Dietary Habits
While exercise is a significant component of any successful weight-loss journey, diet plays an equally important role. Eating healthy, balanced meals with plenty of proteins, fibers, and carbohydrates is essential for achieving desired weight goals. Make sure to avoid processed foods, saturated fats, and added sugars as much as possible.
It’s also beneficial to keep portion sizes in check by eating only until you feel full or restricting certain foods if needed. Skipping meals will not help. Instead, space out your meals throughout the day, so you don’t consume too many calories at once. Lastly, drink plenty of water throughout the day, as it helps keep you hydrated and helps with weight management.
However, most people must avoid falling into eating disorders for the sake of weight loss. Eating disorders are severe and can be life-threatening if not treated properly. Anorexia is a significant risk in this case, with symptoms such as extreme weight loss, fatigue, dizziness, and an obsession with food. People suffering from eating disorders should seek professional help immediately. Fortunately, going to an anorexia treatment center can help put you on the path to recovery and a healthy weight.
Mindset
Perhaps the most critical aspect of maintaining a healthy weight is remembering that losing weight is not easy and will take time. Developing positive thinking patterns and having realistic goals are essential steps in staying motivated and on track. Make sure to reward yourself for accomplishments, such as hitting a fitness milestone or eating healthier meals. It’s also essential to get ample rest. Studies have shown that people who don’t get enough sleep are more prone to gaining excess weight.
However, there might be a chance that your mindset might falter while trying to lose weight. If you feel that you’re not making progress, make sure to take a step back and remember your motivation for wanting to get healthier. This can help you stay on track and achieve your desired results in the long run.
Social media can also be an excellent source of motivation, but it can also be a distraction. Keep your focus on the long-term goal, and don’t get discouraged by flashy social media posts or unrealistic standards.
Final Thoughts
Losing weight is a process that requires determination and perseverance. If you can keep the above aspects in mind, you’ll be one step closer to achieving your desired weight goals healthily and sustainably. Remember that every journey has struggles, but patience and dedication make anything possible.
