It’s natural for anyone attempting to lose weight to want to do so as quickly as possible. However, studies show that those who do it gradually are more likely to keep it off and have a more favorable body composition in the long run. In a research published by Wiley Online Library, it was found that people whose weight fluctuates more during the early stages of weight loss programs presented poor long-term outcomes, possibly due to inconsistent weight control behaviors.

Indeed, losing weight requires patience. To achieve a healthy weight, one must rely on dietary patterns and physical activities that would allow them to keep the weight off long term. It may not be easy, as making a decision for body transformation and lifestyle change is a big step. But if you really are committed to losing weight and keeping it off, these tips can help you:

Mind Your Diet

Being mindful in your diet means paying attention to what food you should eat and what you should avoid.

If you eat too much sugar and refined carbs, it’s time for you to cut back on them. Studies have shown that too much sugar and refined carbs intake is linked to overweight and obesity among adults as these digests quickly and convert to glucose rapidly, provoking the release of insulin that promotes fat storage in the adipose tissue that eventually contributes to weight gain. However, it is also not right to completely cut back on them. Carbs are still important for muscle building as the body looks to glycogen for energy, which is important when exercising.

Also consider eating more proteins and vegetables, and intake more fibre-rich food. Studies show that eating adequate protein will not only improve your body weight, but also your cardiometabolic risk factors and appetite. In the long run, these will allow you to preserve your health and your muscle mass while losing weight.

As you transition from your old diet to the new, it is necessary therefore to determine the right balance between carbs and protein. To this end, it is always advisable for you to assess and plan your diet with the help of professionals to ensure that you are getting the most out of your weight loss journey.

Engage in More Physical Activities

While exercise is not required to lose weight, it can help you do it a bit faster and prevent weight gain in the long run.

In a study published by the US Library of Medicine, it was shown how exercising provides numerous benefits for overweight and obese individuals at risk for cardiovascular diseases or those with current cardiovascular conditions. As such, people aiming to lose weight should not only restrict their caloric intake, but also participate more in physical activities for more chances of losing weight.

Cardio and weightlifting have been shown to have an immense impact on weight loss. According to recent studies, lifting weights will not only help in burning calories, but also prevent metabolism from slowing down, a common side effect of losing weight. On the other hand, cardio exercises have been shown to improve cardiovascular risk profile in overweight and obese adults.

However, performing these exercises alone will not guarantee an effective weight loss program for you. It is necessary to have the right workout regimen to ascertain where you’re currently at in your fitness journey, and how you will be able to achieve your weight loss goal. To this end, undergoing in-depth physical assessments that would analyze your posture, fitness, and flexibility is crucial.

For your body transformation journey, you may reach out at our personal trainers in Alderley Edge and book your free assessment. They will help you get to your goal.