It’s hard to stick to a long-term diet plan. When people want to lose weight, they are initially very motivated but eventually lose steam and end up right back where they were or worse off than they were before.
Losing weight and keeping it off takes a lot of discipline. Typically, you must make permanent changes to how you eat and your lifestyle. If you follow a strict diet for a month and lose a few pounds, it will only stay off if you stick with your new habits. For example, if you start eating the exact amounts of food you did before, the weight will come crawling back on.
In addition, as people age, their metabolism slows, making losing weight and keeping it off even harder. As a result, you must adjust your diet and exercise approach if you’re trying to lose weight.
Here are some strategies you can use to increase your odds of losing weight for good.
Track Your Food
Perhaps the biggest thing you can do to lose weight is tracking the calories you eat. When you’re young and active, eating what you want is easier and not worrying about it.
However, there aren’t any P.E. classes when you’re middle-aged. People who work white-collar jobs sit most of the day and don’t get much exercise. This means that counting calories and avoiding overeating are critical to successful weight loss.
Simply the act of tracking what you eat on one of the many free mobile apps will naturally help you reduce how much you eat. When you hold yourself accountable with food, you’re more likely to eat healthier and avoid sugar and other harmful foods.
Finally, tracking food helps people know how much they should be eating to stay in a healthy weight range. Even if you don’t track your calories forever, doing it for a short time will teach you how many calories are in different types of food.
Increase Your Water Consumption
Drinking more water boosts the metabolism and prevents overeating. If you drink around a gallon of water every day, you’ll snack less and have more consistent energy levels.
Unfortunately, a lot of people reach for snacks when they feel like they’re lagging. This happens all the time in the middle of the afternoon when you’re sitting in the office.
If you drink water throughout the day, you avoid those low-energy moments, and you won’t feel like you need to eat to stay awake. A bonus of drinking so much water is that it makes your skin look great too!
Join a Class
It’s hard to go to the gym yourself if you’re not used to working out. Joining an exercise class is an excellent way to get over the hump. Try something like a cycling class or go to a CrossFit gym. These are all welcoming places where an instructor will walk you through new ways to exercise that are more fun than running on a treadmill.
Find a Hobby
Filling dead space in your day is an effective way to lose weight and keep it off because you avoid snacking. People snack when they’re bored. Also, a lot of our social activities as adults revolve around eating and drinking.
It’s hard, but you need to find a way to remove yourself from those environments where it’s easy to sabotage a week of dieting at a single happy hour with friends.
Find something else to fill your time by starting a hobby like learning an instrument, playing a sport, taking pictures outside, or volunteering at a local charity.
Eat More Protein in Your Diet
A significant issue with modern diets is that so many of the calories we eat are essentially empty calories. Most folks eat way too much bread, pasta, etc., which makes you feel full only while the sugar rush lasts.
Instead, you should increase the amount of protein you eat because protein makes you feel full for much longer than something like rice or fruit. Focus on eating more chicken, beans, and other protein sources instead of bread and other less valuable calories.
Researchers have been studying how peptides can help facilitate weight loss for decades. However, it’s gotten a lot more attention in recent years.
Lately, research with peptides has shown that synthetic derivatives of peptides (short chains of amino acids) can be designed to target specific metabolic processes. For example, evidence suggests that peptides help target fat loss, increase feelings of satiety, and increase metabolism in adipose tissue.
Give Yourself a Food Cutoff Time
Eating and grazing in the evening are normal for a lot of people. However, when you get home from work, one of the best ways to distress from the day is to eat a nice dinner, have dessert, and then grab some snacks in a few hours when you’re watching a show on the couch.
Unfortunately, that’s like eating three evening meals instead of one. Many people who successfully lose weight long-term stop eating after a specific time each night. After they have dinner, they don’t eat anything else before bed.
Giving yourself a few hours of no eating before you sleep is also great for your body because it’s not trying to digest food while you’re sleeping. As a result, you’ll get better sleep and have more energy for the next day.