It’s one thing to lose weight and another to keep it off. The yo-yo effect is real, and we understand how frustrating it can be to reach your target weight only to gain all the pounds back. We, at Alchemy Personal Training present the TRIM Programme as a holistic approach to mitigate the struggles of weight loss. Here, our trainers will coach you on how to integrate science-proven methods and customised workouts to achieve your ideal physique.

Every person’s fitness journey is unique, so try not to see it as a linear process, but rather as a progressive lifestyle change. To increase your chances of getting your desired results, you can follow these 10 tips to lose weight and keep it off.

10 Tips to Lose Weight and Keep It Off

Be SMART About Your Goals

When you’re setting goals, be SMART about it–make it Specific, Measurable, Attainable, Relevant, and Time-bound. Workout goals are important because they give purpose to what you are doing. Always factor in your current fitness level. Also, break down your end goal into more manageable steps to make it easier to monitor your development.

Understand Your Food Psychology

Diets are not just about what you eat. It is also about being aware of how much, when, why, and where you consume food. Being mindful of how your body feels before, during, and after eating meals can make you less prone to overindulging or emotional eating. Diets are not meant to be restrictive. It’s about having proper and balanced nutrition so you can enjoy certain foods in moderation.

Create a Meal Plan

To help yourself resist tempting cravings and control your portions, create a meal plan. Some of the best foods you can eat on a diet include a rich variety of whole grains, fruits, vegetables, and a lot of protein and fibre. On the other hand, you’d want to stay away from processed and sugary foods and beverages. We also recommend that you cut back on carbs and if you must snack, look for healthy alternatives. It would also be best to consult a physician and/ or nutritionist before you make changes to your diet.

Engage in Physical Activities

Not having a gym membership shouldn’t stop you from slimming down. There are plenty of things you can do to lose weight without gym equipment. Just make time to engage in any physical activity as much as you can. For example, you can do bodyweight exercises at home or have longer walks with your dog. You can also use exercise to bond with friends and family while running or playing sports.

Work with a Personal Trainer

To minimize trial and error on your part, you may want to consider working with a weight loss trainer. They’ll be able to assess your current fitness level along with your problem areas. From there, they’ll recommend customised training techniques and match you with a nutrition plan that aligns with your fitness goals. Personal trainers will also help you become more consistent and accountable.

Track Your Progress

Tracking your progress is an awesome way to stay motivated because it lets you know how far you’ve come and how you’re getting closer to your goal. Nowadays, we’re lucky to have fitness watches to monitor our activity and to have apps like MyFitnessPal to log our diet. And, while the numbers on the scales aren’t the best metric for success, it’s a good baseline.

Respect Rest

Planning for rest days and getting quality sleep is essential for your body to reset and recover. Take breaks and hydrate whenever you need and understand your muscles also need time to heal. Plus, you’ll also be more in control of your stress levels and appetite. Keep in mind that overtraining is counterproductive because you might end up taking more time off in the future for being too sore, fatigued, or injured.

Be Patient with Yourself

Weight loss is a lifelong commitment. Our body changes as we age and so setbacks are inevitable. Whenever we encounter a slump, we must learn to be patient with ourselves. Instead of obsessing over the pounds gained, we can shift our perspective towards uncovering possible reasons why we’re not losing weight and try to solve them. Accept that what we’ve done in the past days or weeks is beyond our control, but we can do better moving forward.

Find a Support System

Having a support system not only makes working out and dieting fun but also ensures that you have people cheering you on when you feel like giving up. You can get support from your coach, friends, family, or an online fitness community. It’s about having people who will listen and inspire you to keep going despite the challenges you encounter in your fitness journey.

Take Charge of Your Environment

Take it upon yourself to minimize distractions that could derail you from your fitness goal. Buy only food that fits into your diet plan, so that it becomes a hassle to eat junk food. Drink more water so you stay full for longer. You can also reduce your screen time since studies have shown that a person is more likely to binge eat when they’re watching television or scrolling through their mobile devices.

Final Thoughts on How to Shed Weight and Maintain Lasting Results

The key to sustainable weight loss is to do it slowly but surely. Give yourself time to learn and apply better eating and exercise habits. Focus on your own timeline and only compare yourself to the person you were yesterday. Enrolling in a fitness programme may also help you adapt to a more active lifestyle. If you’re living in central Wilmslow and Alderley Edge in the UK, you may want to visit us at Alchemy Personal Training to get guidance in creating a fitness plan that enables you to shed weight and maintain lasting results.