Long-term weight loss success is something that many of us strive for but don’t always achieve. It requires dedication, hard work, and a commitment to stay the course over an extended period of time. But if you want to make lasting changes in your health and body composition, it can be done by executing a few simple strategies.
Let’s cover 6 easy strategies for long-term weight loss success that you can start using today:
- Set realistic goals
- Track your progress
- Find healthy substitutes for unhealthy foods
- Exercise regularly
- Make lifestyle changes
- Get adequate sleep
1. Set Realistic Goals
The first step towards achieving any goal is setting realistic expectations from the beginning, so that you don’t become discouraged or overwhelmed by the process ahead of you. When it comes to losing weight, set yourself up for success by creating achievable objectives such as running three times per week or eating five servings of vegetables each day rather than aiming to lose 10 pounds in two weeks or completely eliminating carbs from your diet right away (unless advised by a doctor). Setting these types of actionable milestones will help keep you motivated while also making sure that the journey isn’t too overwhelming!
2. Track Your Progress
Keeping track of your progress helps keep things in perspective and gives you tangible evidence when reviewing how far you have come on your journey towards long-term weight loss success. You may find tracking apps helpful here; they allow users to log their meals/workouts along with other relevant details like calories consumed/burned etc. Having access to these data points can be useful for analysis later on down the line – all without having to manually record everything! Additionally, consider taking photos at regular intervals throughout this process so that once again there’s physical proof showing where you’ve been compared to where you are now. Pictures are great motivation during those more challenging moments!
3. Find Healthy Substitutes For Unhealthy Foods
One way people often sabotage their own efforts when attempting long-term weight loss is by failing to swap unhealthy habits with healthier alternatives – leading them back into their old ways eventually causing them to give up altogether! If there’s something specific out there which isn’t conducive towards one’s health & fitness goals, try finding suitable replacements instead (i.e. swapping sugary snacks like candy bars or chips with nuts/fruit). Doing this allows individuals to maintain variety within their diets while still adhering closely enough to the dietary guidelines they have set – ensuring longevity along this journey!
4. Exercise Regularly
Alongside consuming nutritious foods regularly, exercise plays an important role in achieving long term results when trying to reduce body fat. This doesn’t mean having to hit the gym every single day though; even just doing 30 minutes of intentional activity twice weekly combined with walking whenever possible is a fantastic start when done consistently over time. The goal is consistent activity to raise the metabolic rate and make it easier to remain in a caloric deficit. You don’t need to workout for 2 hours a day, 6 days a week to see results.
5. Make Lifestyle Changes
Losing body fat involves much more than simply exercising & eating well; changing lifestyle habits must occur in order to achieve the desired outcomes. This could include swapping screen time for family walks, eating out for home cooked meals, or alcohol for calorie free beverages. Of course, the changes all depend upon the individual situation, but the lifestyle habits need to change to properly support a leaner, fit person. Making gradual adjustments overtime will enable a person to adhere to the necessary measures required to increase their chances of having success!
6. Get Adequate Sleep
Finally getting sufficient rest is a critical component for maintaining good overall health. It’s important to pay attention to the amount of hours we’re sleeping at night when looking to shed a few extra pounds off! Not only does a lack of proper sleep lead to fatigue, but it increases cravings for sugar based products by affecting the hormones responsible for regulating hunger and satiety levels, both which play crucial roles in deciding whether someone ends up gaining or losing weight. Make sure to get plenty of shut eye whenever possible to ensure optimal functioning for the days ahead!
Ready to create a sustainable lifestyle and
build the body you want?
David Minishian, MPH
Fitness and Nutrition Coach
David is the owner and coach at Sculpt Fitness in Long Beach, CA. The mission he has started at Sculpt is to educate, equip, and empower the local community to make the best decisions for their health. He has been coaching exercise and nutrition for over 10 years, helping clients create sustainable lifestyle to build the body they want. When he's not training, coaching or cooking, David is on an adventure with his wife and daughter or teeing up his next shot on a golf course.