Losing weight is not easy. Keeping it off can be even harder. Losing weight and maintaining that weight loss requires far more than cutting calories and exercise –– though both can help you reach your end goal.
To maximize your weight loss and keep it off, you also have to have a strong understanding of your body, your habits, and what drives you. That’s why we’ve put together this list of six tips to help you go into 2019 with the tools you need for a successful weight loss journey.
Understand Your “Why”
Why do you want to lose weight? Is it to look and feel better? Is it for health reasons?
It’s important to have a strong understanding of your motivations behind weight loss –– and to pick reasons strong enough to pass up small pleasures like dessert or second helpings. Having this strong personal drive will help you pick a salad and hit the gym, even in the rain or snow.
One of the fastest ways to fail at losing weight and keeping it off is to undergo the process for someone else. Make sure your “why” is yours alone, and then get ready to meet the process head-on.
Make Permanent Lifestyle Changes
Making lifestyle changes is necessary to weight loss success, but these changes need to be realistic, sustainable, somewhat enjoyable, and permanent. For example, a permanent change could be how much you eat, what you eat, and how often you exercise.
Some other lifestyle changes include:
- Stress management activities
- Taking cooking classes
- Joining group activities
- Keeping a food journal
- Finding an accountability partner
On average, it takes about three months for a behavior to become a habit. Consider following a schedule and keeping a planner for the first three months of your weight loss journey.
Swap Out Good Foods For Better Foods
In order to lose weight, you must be willing to reduce the calories you take in each day. For a vast majority of people, weight loss will only occur if the amount of calories you work off is less than the amount you take in.
Creating calorie deficits isn’t hard. You just have to be able to live with the deficits you introduce into your diet. After all, the only diet that will work for you is the one that you can live with, enjoy, and follow for the long term.
If you just reduce your overall intake, you’ll likely find yourself starving, frustrated, and much more likely to binge on unhealthy foods. Instead, swap out the foods you eat for healthier, lower calorie options.
Here are some tips:
- Reduce pre-packaged snacking in between meals. Instead, snack on berries, nuts, and sliced veggies.
- Use Greek yogurt instead of high-calorie dips.
- Replace chips with low-sodium popcorn.
- Eat dark chocolate instead of milk or white chocolate.
- Swap high-calorie, high-sugar creamers for unsweetened cream or stevia sweeteners.
- Drink unsweetened teas and fruit-infused water instead of soft drinks and sugary drinks.
- Avoid shopping while hungry.
Focus On Behavior
Changing your behavior is one of the key factors in successful weight loss. Crash diets, unattainable goals, and fasting will only sabotage your efforts.
Make small changes in your behaviors and, as you uncover which changes work best for you and your weight loss goals, build on them.
Some behavioral changes you can implement include:
- Wake up 15 minutes early and go for a quick walk – rain or shine.
- Drink eight ounces of water while you walk and before your coffee.
- If your drive to work takes you past your favorite donut joint, change your route.
- If you work at an office with lots of tempting, unhealthy snacks, pack your own.
- Experiment with new foods. If you can, try one new food each week. It’s a great way to discover vegetables you actually like and delicious recipes.
Join An Age Management Program
It’s much easier to lose weight and keep it off if you aren’t doing it on your own. Health programs like Matrix Age Management take a whole body, whole mind approach to a healthy lifestyle and successful weight management. On top of that, you get to work with a specialist who monitors your progress and provides personalized advice to help you meet your goals.
Our Five Tenets Pyramid approach allows our team to examine every health aspect in your life and design a plan for optimizing each. We focus on sleep and stress management techniques, proper nutrition, individualized exercise plan, optimal hormone levels, and pharmaceutical grade supplements.
The Matrix Age Management program also includes:
- Laboratory workup
- Personalized supplements
- Stress and fitness tests
- Hormone supplementation
- Nutritional guidance
- A health and fitness plan tailored to your body & lifestyle
Your plan will be designed to help you lose weight, correct vitamin and/or mineral deficiencies, and address hormone fluctuations. Instead of focusing solely on a weight goal, however, we strive to help our patients feel better, stronger, and more confident.
Gear Up For Weight Loss Success In 2019
Although there are many reasons why losing weight and keeping it off is challenging, this does not mean it’s impossible. In fact, with proper treatment, many people are successful.
If you are interested in losing weight and keeping it off, schedule a consultation with Matrix Age Management and find out how you can ring in the new year with a new you!