Many people strive to lose weight for better health or more body confidence, but with so many tips and tricks, it can take time to figure out where to start.
Fad diets have become popular on social media for those wanting quick results with very little effort, but many of these diets are either ineffective or dangerous. Often, people who do follow these flawed eating plans don’t keep the weight off and keep trying various diets to help them lose weight again. If you’re sick of falling for fad diets and want to shed pounds healthily, here’s how to lose weight and keep it off sustainably:
Listen to experts
Social media and the internet are the top places to find help with weight loss. Unfortunately, many people creating videos or posts sharing various diet tricks or weight loss hacks aren’t experts in the field and may be sharing incorrect or harmful information. Instead of turning to influencers or celebrities, listen to professionals who can help with sustainable weight loss.
Doctor-recommended and expert-backed weight loss programs offer guidance on dieting and exercise that suit your specific needs rather than a one-size-fits-all approach. Tailored diet and workout plans from these programs can help you lose weight sustainably, with the added benefit of being part of a community that can keep you motivated. Rather than focusing on weight loss and rapid results like most fad diets, these programs center around building healthy habits you can take with you for life.
Set realistic goals
Many fad diets promise quick results, but you may have to perform unrealistic and unfeasible tasks, which can cause you to give up when you can’t achieve them. Realistic goals are crucial for setting the stage for sustainable weight loss. They break up a daunting endeavor—losing weight and keeping it off—into doable tasks you can efficiently complete. You can follow the SMART goals model to create a sustainable weight loss regimen. These are specific, measurable, achievable, realistic, and time-bound goals. Instead of saying, “I want to lose weight,” you can create a SMART plan like this: “I want to lose five pounds every month by walking 30 minutes and eating five portions of fruits and vegetables daily.” This example gives you a more achievable goal with actionable steps to follow. It’ll be easier to achieve than setting a vague or ambitious goal, helping you stay motivated on your journey.
For instance, getting good sleep can be essential for sustainable weight loss. Research published on JAMA Network Open found that people who changed their sleeping habits and slept longer than 6.5 hours reduced their daily energy intake by approximately 270 calories on average than those who were sleep deprived. Stress management can also help with sustainable weight loss, as stress triggers the production of the stress hormone cortisol, which causes additional weight gain. Both cortisol and sleep deprivation can stimulate appetite and increase cravings, impeding weight loss. By taking measures to address sleep and stress issues, such as following a bedtime routine, reducing screen time, or meditating, you can pave the way for sustainable weight loss and weight management.
Make weight loss enjoyable
One reason fad diets hardly ever yield long-term success is that they are often restrictive approaches to weight loss. However, you can still incorporate what you love when dieting or exercising, making weight loss easier. You may have heard about cutting out carbohydrates or fats, but rather than eliminating these foods you love, you can find ways to keep them in your diet by striving for balance and moderation instead of restriction.
Exercising on your terms can help you stay more consistent. Rather than forcing yourself to do intense workouts or sports you don’t enjoy, physical activity through walking, dancing, swimming, or other fun exercises can help you stick to a routine and shed pounds sustainably.
Of course, some people still struggle to lose weight using these traditional strategies, and it’s not their fault. Often, genetics and other factors get in the way. If this is the case for you, then weight loss drugs might be worth considering over fad diets. 45% of adults expressed some interest in these medications if they were shown to be “safe and “effective,” and while not without risks or side effects, products like Wegovy, Mounjaro, and Ozempic have proven effective for weight loss. If you’re unsure of any weight loss strategy, talk to your doctor before engaging with any weight management approach.
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