We’re sure that you’re very much aware that losing weight and keeping it off is hard. However, understanding why weight loss is so difficult can help you stop beating yourself up over every little setback, and increase your chances of success.
Losing weight seems like a simple equation right? If you eat less and exercise more, you will lose the weight you want, simple right? But as you well know, it’s much easier said than done! There are many variables that are woven into this equation that it’s much harder than it looks.
When you try to lose weight, you’re fighting not only your cravings, but also your own body. Weight loss decreases the hormone leptin, which signals to your brain that you’re full, and increases the hormone ghrelin, which stimulates hunger, This hormone imbalance continues long after you succeed at weight loss, making it even harder for you to keep the pounds off, according to an Australian study. Plus it gets more difficult as we get older. After leaving our 20s, when it wasn’t such a challenge to lose five pounds in less than 10 days, the 30s are the decade when metabolism slows and our schedules and eating habits may be dictated by the stress of a career, marriage or family
Forget the gimmicks, and face the facts about weight loss. What you may have suspected about weight loss is confirmed from research.
Consistency is key for weight loss according to a 2017 CNN article. This is based on a study showing steady weight loss may be more beneficial for long term weight loss instead of drastic weight loss followed by regaining weight.
In our Free E-book, The 5 Principles of weight loss and a healthy lifestyle, Principle 3 is all about
remaining consistent. If you check the heading of our Facebook page the banner says “Diamonds are made from pressure over time… Stay Consistent” . It has been our motto for years so it’s no wonder that research confirms what we at Diet Rite have been saying for years. Simple If you want to lose weight consistently, you have to be…Consistent! (Gee ) Consistency is as hard as losing weight, that makes sense right? Because, the key to consistenly losing weight, is to be consistent. Now that we have stated the obvious there is a way to achieve consistency. It’s not easy but it can be done, there is a pretty simple formula
The problem with this formula is “Life happens while you’re making plans” So when you think you have figured out the perfect routine, something can happen to upset the apple cart.
What do you do then? Sometimes your setback is not your own doing! The experts who come up with these brilliant observations, fail to take that into consideration. For instance you’re sticking with your routine, it’s hard but you’re committed.
Then suddenly the entire country is quarantined!
You’re sticking with your routine it’s tough but that’s fine, then your child gets sick right? I mean sick like weeks to get better and you have to be there, you want to be there, you need to be there!
|Completely out of your control right? What do you do? Simple, you remind yourself that this is a process. |
It’s a delicate balance and the slightest thing can unbalance the equation like “Jim, Mary, We’re doing inventory and we’re gonna need you to stay late for the next two weeks”
I would love to tell you how many times I’ve hit the wall “Splat! Here’s a secret tip.. This is also in the eBook
If you keep your routine simple, easy to do, it will be easy to stick with. Not only that, but when you get thrown off your routine ( and it will happen), then your routine is easy to pick back up and continue where you left off. Remember these things
- There Are No Quick Fixes
Wishing you were 30 pounds lighter in time for your high school reunion next month will not make it so. There are no miracle cures that can make it happen. When you’re trying to lose weight, you have to be patient.
You must try to avoid the temptation to try something drastic. Starvation diets can damagee your metabolism, and sabotage your weight loss efforts for the long term. When starting your diet, remember that slow and steady weight loss, one to two pounds a week is easier to maintain.
- Exercise Alone Will Not Do It
Exercise is a very important part of losing weight and keeping it off. A report from the National Weight Control Registry found that people who maintain their weight loss exercise regularly. It all begins with what your put in your body, and how much!
To lose a pound of fat, you have to burn 3,500 calories more than you consume. You can see exercise alone won’t work. You have to watch what you eat and exercise, That is the key to losing weight and keeping it off.
- Diet Supplements Don’t Work
Supplements that claim to supercharge your metabolism are tempting, but there’s little evidence that they work. An article in the American Journal of Preventive Medicine, found that liquid diets, fad diets, and over-the-counter diet pills were not linked to weight loss.
So what worked? Eating healthier foods, exercising more, using prescription weight loss medication, and joining commercial weight loss programs.
- One Diet Doesn’t Fit All
Everyone’s body is unique, and so people lose weight using different methods. The equation is the same and that doesn’t change. If you burn more calories than you take it, your body will use the excess fat for fuel, causing you to lose weight. However, because we are unique there could be different elements to consider as well.
When looking at the best way to lose weight, consider your health and family history, your metabolism, your activity level, your age, your gender, and your likes and dislikes. It’s important to allow yourself some foods that you enjoy or you’ll feel deprived and be less likely to stick with an overall healthy eating plan. For weight loss success, tailor your diet to your body and environment.
- Cardio Is Essential (and Strength Training Helps Too)
It is recommended, according to the 2018 Physical Activity Guidelines for Americans, that, adults should 150 minutes of moderate-intensity aerobic exercise, or 75 minutes of vigorous aerobic activity (or a combination of both), spread throughout the week, plus two or more days of muscle-strengthening activities. T he recommendation is to move more throughout the day, even if it’s just a walk around the block.
People with more weight to lose and older adults should begin slowly, working up to at least 30 minutes per day over time. Remember to include some strength training, which supports the joint health and function you need for the cardio. Keep in mind more lean muscle burns more calories, and gives your metabolism a slight boost.
- It’s Not a Diet, It’s a Lifestyle Change
If you want to lose weight and keep it off, you have to change your behavior. After you have reached your goal, you need to continue the habits that allowed you to succeed!. That’s because as soon as you stop or revert back to those old habits, you’re likely to gain back the pounds you worked so hard to shed.
To be successful at weight loss, you need to make sustainable lifestyle changes, like making healthy food choices at almost every meal, and getting plenty of exercise every week. A good idea is to keep a journal of what you eat. That way you can see what works for you and what needs to be changed.
The Diet Rite Meal Tracker tool can help you to do this our motto is simple. “If you track what you eat, You will watch what you eat. This allows you to keep your journal online. Combined with our weight tracker tool and you have what you need to monitor your progress. You will not only see it physically while you’re getting raves about how you look, behind the scenes you will know why so you can “rinse and repeat at will! Try it free for 7 days and watch how your eating habits change!
When weight keeps coming off week after week, this is encouraging to stay with healthy lifestyle changes.
How can you consistently lose weight?
Sticking with a healthy diet and maintaining an exercise program even when you don’t feel like it or when it’s not convenient. The key to consistency is to develop a healthy eating routine and exercise routine that you can stay with. When life causes an interruption in your routine, you can pick it up again easily.
The Key Simplicity “KISS” When things are simpler they are easier to do to stick with and you build up and incorportate slowly into your routines. They should not cause a problem, rather they should integrate seamlessly.Read our E-book to learn more
Consistency takes time and planning, but its impact on weight and overall health are worth it.
Here are some additional tips to help you stay consistent:
- Keep exercising
Keep your exercise routine simple. It doesn’t matter if you see someone younger or in great shape doing amazing exercises. Stay with what you are doing. Your body will tell you when it’s time to incorporate more into your exercise routine. Remember the incorporation should be seamless.
Consistent weight loss and weight maintenance takes consistent exercise. Your exercise routine is just as important when you first start your weight loss journey to after you hit your ideal weight.
- Make Healthy Food Choices
It all starts with what you put in your body! You wouldn’t put diesel fuel in a car that runs on unleaded gas would you? Try Diet Rite’s Protein Rich Low Carb System. Controlling calorie intake while moderately increasing protein intake can be a successful strategy for weight loss.
Protein has a higher satiety value compared to carbohydrates or fat which means we feel full longer after eating protein.This can help regulate appetite. Eating moderately elevated protein can also help keep muscle mass in place during weight loss. You don’t need to go crazy with only eating protein.
It can be easy eat a high protein dinner, but spreading out protein intake earlier in the day may be beneficial for weight regulation.
- Eat high fiber foods
Besides protein, fiber can also help make you feel full longer. Eating high fiber foods like fruits, vegetables, whole grains, legumes and nuts can provide the recommended daily fiber intake and keep you feeling satisfied after eating.
- Eat your meal earlier in the day
It’s not only what you eat, but when you eat can also contribute to weight regulation. Consistent weight loss can be supported by eating your major meal earlier in the day instead of later when you don’t usually move around and have a chance to burn calories more easily.
Try these simple tips. Remember, this is a process that takes time to incorporate and your body to adapt to. There will be times you’re interrupted. Do not be hard on yourself. Be firm with yourself, not hard on yourself.
Try the Diet Rite Meal and Weight Tracker to help you keep and develop a healthy eating lifestyle and exercise routine. Keep things simple and be patient. The best things most times are worth waiting for, and working hard for…You appreciate it more