Reviewed by Dr. Chad Gilliam PA

We all want to find the quickest and easiest solution when it comes to losing weight. But let’s face it: restrictive diets and intense workout programs are not always sustainable in the long run.

In the previous post in our blog series, we talked about slow metabolism and debunked some common myths surrounding it. We learned that you can do some simple things to boost your metabolism and feel your best.

In today’s blog post, we will dive deeper into the topic and explore how small but strategic lifestyle changes can help you achieve sustainable weight loss. Say goodbye to yo-yo dieting and hello to a healthy lifestyle!

What Is Sustainable Weight Loss?

Sustainable weight loss means losing weight in a healthy, realistic, and maintainable way. It involves making lifestyle changes you can sustain over time instead of extreme or temporary adjustments.

Doctors recommend aiming for a weight loss of 1-2 pounds per week, which may not seem like much. But by making gradual and sustainable changes to your diet and physical activity levels, you can achieve significant results in the long term.

This type of healthy weight loss is associated with several benefits, such as improved metabolic health, energy levels, and self-esteem.

Key Takeaway

Rather than seek quick fixes, adopt habits you can maintain long-term for sustainable weight loss. Incorporate these seven crucial lifestyle changes for a healthier you: Add protein to your diet, eat more vegetables and fruits, become calorie aware, stay hydrated, strength train, practice mindful eating, and get enough sleep. These habits work together to help you achieve your weight loss goals in a healthy and sustainable way.

How Can You Achieve Sustainable Weight Loss?

We have compiled a list of seven lifestyle changes that can help you achieve healthy and sustainable weight loss. Remember, the key to success is staying consistent and patient. Although these changes may not seem drastic, their effects can be significant when practiced regularly over time.

1. Add Protein to Your Diet

Protein is beneficial in multiple ways.

It keeps you feeling full and satisfied for longer than fats and carbs.

Digesting protein requires more energy, known as the thermic effect of food (TEF). Studies suggest a protein-rich diet can increase metabolic rate by approximately 80-100 calories daily.

Opt for lean sources like chicken, eggs, turkey, tofu, and fish for a healthy balance.

2. Eat More Veggies and Fruit

A healthy diet includes vegetables and fruits packed with essential nutrients, vitamins, minerals, and fiber. Fiber is particularly important for weight loss as it slows down the digestion of food, keeping you satiated for longer.

Studies show that people who eat more fruits and veggies tend to have a lower BMI and body fat percentage.

Aim for at least five portions of fruits and vegetables per day. Nutrient-dense foods like spinach, kale, berries, and apples are low in calories but high in nutritional value, making them a perfect addition to any weight loss plan.

3. Become Calorie Aware

By understanding the calorie content of our foods, we can take charge of our health and manage our weight effectively. Calorie tracking can help you become more aware of portion sizes and make informed choices about your diet.

Plenty of apps and resources are available to help you manage your calorie intake without feeling restricted.

4. Drink Water

Hydration is key to a healthy metabolism. Drinking water has been shown to temporarily increase metabolism, aiding in burning extra calories.

Thirst can often be confused with hunger, leading to unnecessary snacking and missed opportunities to hydrate. Drink a glass of water before a meal to prevent overeating.

Why not start your day with a tall glass of water to kick-start your system? Opt for water over sugary beverages to reduce calorie consumption and support metabolic processes.

5. Add Resistance Training

Cardiovascular exercise is important for heart health and burning calories, but don’t neglect resistance training. Building lean muscle mass through activities like weightlifting or bodyweight exercises not only burns calories during the activity but also has a prolonged effect on your metabolism.

Muscle tissue is more metabolically active than fat, meaning that the more lean muscle mass you have, the more calories your body burns at rest.

Include at least two days of strength training exercises in your weekly routine. A good starting point is simple bodyweight exercises such as squats and lunges. As you progress, you can gradually add weights and increase the difficulty of your workouts.

6. Practice Mindful Eating

Mindful eating is a technique that encourages you to stay present and wholly focused on the act of eating. It requires you to relish every bite, acknowledge hunger and fullness cues, and pick satisfying and nutritious foods. Over time, this practice can help to prevent overeating and weight gain and promote a healthy relationship with food.

Simple tips for mindful eating include turning off distractions like the TV or phone, chewing food thoroughly, and pausing between bites to check your body’s hunger level.

7. Get Enough Sleep

A lack of sleep can disrupt appetite hormones, leading to increased cravings, especially for unhealthy, high-calorie foods. Research has shown that lack of sleep increases obesity risk by 55%.

Aim for at least 7-9 hours of quality sleep each night. Establish a consistent bedtime routine and create a comfortable environment for adequate sleep.

Madison Wellness & Aesthetic Center: Weight Loss Clinic in Madison, AL

Sustainable weight loss is a marathon, not a sprint. Set realistic goals and make small changes that you can maintain for the long term. Each day presents an opportunity to support your metabolism through healthy habits.

If you are looking for support in your weight loss journey, look no further than Madison Wellness & Aesthetic Center. Our experienced team offers a personalized approach to weight loss that incorporates medical expertise, nutritional counseling, and cutting-edge treatments to help you reach sustainable goals.

If you are searching for ‘semaglutide in Madison, AL’ or ‘medical weight loss near me,’ let us help! Call (256) 722-0555 or complete the online booking form to schedule a consultation.

Stay tuned for our final blog in this series, where we’ll discuss “How To Use Semaglutide for Weight Loss.