Getting the body you want: 5 Tried-and-Tested Strategies for Lasting Weight Loss Success
Attempts at losing weight can be a challenging and vexing experience. It can be particularly frustrating when progress appears to be sluggish or non-existent. However, one does not always have to resort to drastic measures to achieve weight loss success. Implementing simple yet effective strategies, that have stood the test of time, can significantly improve one’s weight loss journey. Here are five straightforward steps that can aid in achieving weight loss goals:
Set Realistic Goals:
It all begins with setting realistic, measurable goals that can be monitored and measured. This crucial step is often skipped, but it is the key to weight loss success. Setting reasonable and attainable objectives ensures you stay on track and achieve the desired outcomes. Remember that goal setting is a vital component of successful weight management, and setting realistic and measurable objectives is essential. So start setting your goals today and move forward in achieving your weight loss goals.
Stay Hydrated:
Thirst can sometimes be confused with hunger, which can cause you to consume more calories than you need. It is important to maintain proper hydration levels throughout the day, especially when you are working towards achieving your weight loss goals. Drinking a tall glass of water before each meal can also help you eat less by making you feel full.
It’s recommended that you consume at least eight glasses of water daily, even more, if you’re a physically active adult or live in a hot climate. Make sure to keep a reusable water bottle with you all the time as a reminder to stay hydrated. If you’re looking for some variety in your hydration routine, try herbal teas or infused water as alternatives to plain water.
Prioritize Protein:
Weight loss success relies on obtaining adequate protein at each meal (25-30 gm/meal). Protein takes longer to digest, which, in turn, helps you feel full and satisfied longer, reducing cravings and the likelihood of overeating. Additionally, it supports muscle growth and repair, essential for maintaining a healthy metabolism.
Incorporate lean protein sources into each meal, such as chicken breast, fish, lean red meat, tofu, beans, lentils, and Greek yogurt. Fill about a quarter of your plate with protein-rich foods. Including protein in snacks can also help keep hunger at bay between meals. Protein shakes or bars can be convenient options for on-the-go snacking.
Move More:
Increasing your daily physical activity is vital to boosting weight loss and improving overall health. You don’t need to engage in high-intensity workouts to see results; finding ways to move more daily can make a significant difference. Take the stairs instead of the elevator, walk during your lunch break, stretch while watching TV, and lift weights 2-3 times per week.
Health experts recommend achieving at least 150 minutes of moderate-intensity exercise per week. Ideas to consider are brisk walking, cycling, swimming, or dancing. Find activities you enjoy and make them a routine to ensure consistency.
Get Adequate Sleep:
Quality sleep must be balanced, especially when managing weight. Sleep deprivation can mess up the hormones that regulate hunger and appetite, leading to uncontrollable cravings for unhealthy foods. Lack of sleep can also hurt your energy levels and motivation, making it challenging to stick to healthy habits. Therefore, getting enough sleep is crucial to maintain a healthy lifestyle.
While everyone is different, the recommendation for most adults is to aim for seven to nine hours of sleep each night. Prioritize a consistent sleep schedule is vital for optimizing the quality of your sleep. To achieve this, you can create a relaxing bedtime routine, avoid consuming caffeine and using electronic devices before sleeping, and ensure that your sleep environment is comfortable and conducive to restorative sleep.
Incorporating and following these five simple steps into your daily routine can significantly enhance your weight loss efforts and lead to sustainable results. Remember that consistency and patience are key; small changes over time can dramatically improve your overall health and well-being. Adopting a holistic approach that addresses diet, physical activity, and lifestyle habits, you can achieve and maintain your weight loss goals long-term.
Dr. David Samadi is the Director of Men’s Health and Urologic Oncology at St. Francis Hospital in Long Island. He’s a renowned and highly successful board certified Urologic Oncologist Expert and Robotic Surgeon in New York City, regarded as one of the leading prostate surgeons in the U.S., with a vast expertise in prostate cancer treatment and Robotic-Assisted Laparoscopic Prostatectomy. Dr. Samadi is a medical contributor to NewsMax TV and is also the author of The Ultimate MANual, Dr. Samadi’s Guide to Men’s Health and Wellness, available online both on Amazon and Barnes & Noble. Visit Dr. Samadi’s websites at robotic oncology and prostate cancer 911.