Weight loss is the primary goal for anyone seeking to improve their health. But to achieve this weight loss, people often resort to ‘fad diets’ that are promoted heavily around us. Although these diets promise quick and easy results, they are restrictive and extremely challenging to follow.
So then, how do you lose weight?
Well, you can only lose weight if you are in a calorie deficit. A calorie deficit usually entails eating fewer calories than required, thus burning your body fat as a source of energy. And to ensure that the weight loss is long-term, you need to make sustainable changes in your lifestyle, which you can follow for years to come.
This article will discuss 5 healthy habits you can incorporate into your life to help you be in a calorie deficit. And these will also ensure that you can maintain your weight loss over a long time.
5 Healthy Habits for Long Term Weight Loss
1. Have a non-restrictive approach to food
Low-calorie, restrictive diets are challenging to sustain over a long period as they end up in binges. Effectively leading to a calorie surplus instead of a calorie deficit. Additionally, following these diets and cutting out entire food groups can harm your body and lead to developing eating disorders. As a result, their popularity has waned over the years.
A sustainable way to lose weight is to follow a non-restrictive and inclusive diet, which encourages good and balanced eating habits. This entails building a healthy relationship with food. For example, not feeling guilty, but rather enjoying what you eat.
However, it is advisable to be mindful of the portion sizes and flow moderation to ensure you are in a calorie deficit.
2. Prioritize protein in every meal
Once you incorporate a non-restrictive approach toward food, it is critical to prioritize protein at every meal.
Protein is the most essential macro-nutrient in the diet, especially when trying to lose weight, because it takes a longer time to digest when compared to carbs and fats. As a result, a protein-rich meal will keep you fuller for longer. This will lead to consuming fewer calories throughout the day, moving you closer to your weight loss goal.
Another benefit of including protein in your diet is that it reduces muscle loss while you are in a deficit. We all want to lose the fats from our body and not the muscles.
Many people struggle to meet their daily protein goals, especially if they follow a vegan/vegetarian diet. Protein powders are an easy hack for these people.
3. Workout at least 4 times a week
As we already discussed, losing weight is about creating a calorie deficit. This can be done either by reducing the total quantity of calories you’re consuming or by increasing the calories you are burning. Working out at least 4 times a week is an excellent way of burning more calories, thus creating a deficit.
Including body weight/strength training workouts in your daily routine can further help you achieve your fitness goals. You can either opt for a full-body gym workout or body weight workouts such as calisthenics or yoga. Even a plain and simple cardio session in the comfort of your home using the best ellipticals can go a long way in achieving your weight loss goals.
4. Get enough sleep
Sleep is an often-overlooked lifestyle element that significantly impacts weight loss. Therefore, a healthy weight-loss regimen must include adequate sleep.
Lack of sleep stimulates hormones that increase your appetite, making it challenging to maintain a calorie deficit. As a matter of fact, sleep deprivation is also a cause of increased obesity in adults.
If you’re serious about weight loss, you must aim for 7 to 9 hours of sleep daily. Not only will it make you feel fresh but also improve your overall performance.
5. Hydrate yourself
Apart from quenching our thirst, water also plays a significant role in helping us achieve our fitness goals. It helps suppress appetite, boost metabolism, and make exercise easy and efficient.
Water is said to be the most effective way to lose weight and improve overall health. So, it is essential to keep yourself hydrated. Aim to drink at least 1-2 liters of water every day for optimum fat loss.
You can incorporate these simple tips into your daily routine to accelerate weight loss. And if you genuinely want long-term results, make changes to your lifestyle which are sustainable over the years.