How to lose weight permanently is one of the most common questions that people ask themselves after they’ve lost a lot of weight and then gained it all back. Whether you’re looking to lose 5 pounds or 50 pounds, here are Lifestyle Changes to Lose Weight Permanently.
This makes losing weight permanently seem like an impossible goal, but with the proper techniques and patience, you can achieve your weight loss goals in as little as one month or as long as one year!
1. Reduce stress
Stress can sabotage a healthy diet in many ways, not least of which is its tendency to make you crave high-calorie comfort foods, making it hard to stick with a weight-loss plan. Stress causes high cortisol levels (the stress hormone) to be released into your bloodstream. This causes an increase in appetite and a disruption in your metabolism, making it difficult to lose weight.
If you’re trying to lose weight, identifying and managing stressors in your life is an essential first step. How you do that may vary: talking to a therapist, journaling, spending some time in nature, reading a book, or even prayer may help. Start by setting aside time each day for stress relief—even just five minutes of a stress-relieving activity can make a difference.
2. Eliminate alcohol from your diet
Too much alcohol is linked to weight gain in several ways, most notably through its effect on metabolism. Research has shown that people exposed to moderate amounts of alcohol have lower levels of leptin (the satiety hormone) than their non-drinking counterparts. In other words, moderate drinkers may have an impaired ability to feel full when they consume calories. This can lead to overeating and a subsequent caloric intake greater than what’s needed for proper body function and health.
According to observational evidence from different studies, if you must consume alcoholic beverages, they should be limited to one drink per day for women and two drinks per day for men or less.
3. Engage in regular physical activities
If you’re looking for ways to lose weight, increasing your exercise is an excellent way to start. Exercise stimulates your body’s metabolism, which means more calories burned throughout your day. Not only that, but it also boosts endorphins, which can make you feel happier and help keep you from reaching for a quick fix (i.e., processed foods). Try adding 30 minutes of activity each day or try something new like kickboxing or dance classes.
4. Consume sufficient amounts of protein
Research has shown that protein is essential for weight loss. The trick is getting enough of it, but not too much (which can also lead to weight gain). Try and get between 20-25% of your calories from protein each day, and you’ll be well on your way.
Protein enhances weight loss by reducing your appetite and increasing satiety, causing you to eat fewer calories. Research also shows that protein can increase your metabolism by up to 80-100 calories per day. Moreover, a high protein diet can result in 400 fewer calories consumed daily.
5. Avoid simple carbohydrates (sugar and white flour)
The first thing you should know is that sugar and flour make your hunger cravings fluctuate quickly, meaning you’ll end up consuming even more calories over the course of the day.
If you’re trying to lose weight, it’s a good idea to monitor your intake of sugar and refined carbs. To drop these extra pounds safely but quickly, switch to a sugar-free diet.
This involves cutting out all forms of sugar and highly processed foods like pasta, bread, and cereal. Instead, eat whole grains like brown rice or oats as often as possible (preferably with every meal). You can also consume healthy fats from sources like olive oil, flaxseed oil, or walnuts. And while some are low in sugar overall, fruit juices do contain some simple sugars—so drink them in moderation or cut them off altogether.
6. Avoid overeating
Overeating can cause weight gain and is one of those easy-to-fix issues often overlooked. When you overeat, your body goes into fat storage mode instead of fat-burning mode. To get your body into fat-burning mode, you need to burn more calories than you consume.
You can do so by including sufficient protein and fats in your diet, which causes you to feel satisfied faster, thus eating fewer calories than your body will burn. Incorporating physical activities into your days, such as running or swimming, may also help you burn more calories.
Moreover, healthy fats and protein sources, in addition to vegetables and whole grains, can help keep hunger levels low throughout the day while ensuring there’s no room for junk food cravings. Also, be sure to drink plenty of water – it helps with digestion, prevents constipation, and gives your metabolism a boost!
7. Include intermittent fasting
Intermittent fasting (IF) is becoming a popular way to lose weight quickly. The basic idea is that rather than eating three large meals each day, you eat only during certain hours and fast for other hours.
This can mean skipping breakfast and lunch every day or only eating within an 8-hour window during your day. You can still drink water and tea during these fasting periods, but anything else—coffee, sugar-laden juice, or soda—is off-limits. People following an IF plan tend to eat less than those who don’t practice IF and drop pounds as a result.
Keep in mind that intermittent fasting doesn’t have to be long-term, but IF days can also improve your mood and make it easier to stick with your weight-loss plan.
Why is Weight Loss Important?
There are plenty of health benefits of weight loss that will not only lead to improved physical appearance but also improved wellbeing. Here are ten of the most common health benefits of weight loss.
Lowers blood pressure
A recent study published in the journal Hypertension suggests that losing weight can reduce blood pressure. The study involved overweight and obese people who were randomly assigned to one of two groups: a weight loss group that followed a moderate diet and exercised or a control group that didn’t lose weight.
After six months, the study found that the weight loss group’s systolic blood pressure had significantly decreased their diastolic and systolic blood pressure. The control group, on the other hand, didn’t experience any changes.
These results suggest that weight loss can be an effective strategy for reducing Hypertension.
Reduces the risk of heart disease
Losing weight can have a number of health benefits, including reducing your risk of heart disease. A study published in the journal Circulation found that people who are overweight or obese are more likely to have heart disease than people with a healthy weight. In fact, the study found that for every 10-point increase in body mass index (BMI), the risk of developing heart disease increased by 23%.
The study also found that people who are obese have an increased risk of death from any cause and that this risk is even greater if they have high blood pressure or diabetes. In addition, people with obesity are more likely to have a problem with their cholesterol levels and are at a greater risk of developing heart failure.
It can boost energy levels
Did you know that weight loss can increase your energy levels?
One of the ways weight loss can boost energy levels is by increasing the flow of blood to the brain. When the flow of blood is increased, it carries more oxygen and nutrients to the brain. This increased energy can help you stay alert and focused throughout the day.
Another way weight loss can boost energy levels is by reducing stress levels. When you’re obese or overweight, the body releases more stress hormones, while when you lose weight the opposite is true. But that’s not all; weight loss can, in turn, increase serotonin levels, which is a hormone that helps to improve moods and reduce anxiety.
In addition, when you lose weight, your body shifts its focus from storing food to burning calories. This change in focus can lead to a feeling of happiness and well-being.
Improves mental clarity
Your brain is constantly being invaded and influenced by the things you experience. Each thought triggers a chemical reaction in your brain, which carries out different functions. In order to remain mentally sharp, you need to keep these reactions as natural as possible.
Weight loss is one of the best things you can do to improve your mental clarity and function properly without feeling overwhelmed or confused.
Boost your metabolism
If you’re looking to boost your metabolism, weight loss may be the best way to go. By burning more calories than you consume, your body will start to change its overall metabolic rate. This means that your body will start working harder and burning more energy even when you’re at rest.
When you lose weight, your body sends signals saying “stop eating this way” and “start eating healthier.” This biological change can help curb cravings and make it easier to stick to a healthy diet.
A study published in The American Journal of Clinical Nutrition found that people who lost weight had a decreased need for cigarettes, alcohol, and other drugs.
The study was conducted with obese and overweight participants who were asked to keep track of their food intake and physical activity levels for 12 weeks. The researchers found that the participants who lost weight reduced their need for cigarettes by 39%, alcohol by 32%, and other drugs by 34%.
This study proves that losing weight can improve your ability to control cravings, which will help you stick to your healthy lifestyle longer.
Promotes better sleep
If you want to improve your sleep, there are a few things you can do. One way is to lose weight. Sleep experts say that people who are overweight or obese generally have trouble sleeping because their bodies are fighting against gravity. This can lead to disturbed sleep patterns and even obesity-related health problems like heart disease and type 2 diabetes.
Besides, sleep is essential for both mental and physical health. When you get a good night’s sleep, you wake up feeling more energetic and alert. This leads to better concentration and productivity during the day, as well as decreased stress levels.
Strengthens the immune system
The immune system works by detecting and fighting foreign substances (such as bacteria, viruses, or cancer cells) that might cause harm. The immune system also helps your body to heal itself after being injured.
Losing weight can help strengthen the immune system in a few ways:
First, losing weight decreases your risk of developing chronic diseases such as obesity and heart disease.
Second, weight loss can increase your levels of “good” cholesterol and decrease your levels of “bad” cholesterol, which can help improve your overall health, especially heart health.
Third, losing weight can help reduce the amount of inflammation in your body, which is linked to a number of health problems. Inflammation is a natural response to injury or stress, but too much inflammation can lead to health problems like heart disease, cancer, and auto-immune diseases.
Finally, losing weight can boost your immune system by increasing the production of white blood cells. White blood cells are responsible for defending the body against infection and disease. When you lose weight, your body has to work harder to maintain its energy levels, which in turn leads to an increase in white blood cell production.
Maintaining a healthy weight is essential for good health and wellbeing. However, most people still struggle to achieve it long-term. Getting rid of those extra pounds can be tough if you’re unsure how to go about it. The only long-term solution is to change your lifestyle to support your goal of losing weight permanently.
Easy tips to support your weight loss journey include managing stress, limiting alcohol consumption, engaging in regular physical activities, avoiding overeating, keeping off processed carbohydrates and other forms of sugar, and incorporating healthy fats and protein into the diet.
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