Say goodbye to yo-yo dieting. These tips will help you lose the weight and keep it off permanently!
There are all kinds of fad diets and quirky, “quick fixes” available to us these days. Unfortunately, most, if not all of these things lead to temporary results at best. Realistically, there is no magic pill when it comes to real, true weight loss. There is only one real way to be successful… A combination of healthy eating habits and regular exercise is the best, most effective way to achieve long term results. Finding ways to lose weight permanently can save us a lot of time and aggravation.
It’s no secret that maintaining your weight is a lot easier than trying to shed pounds. We’ve compiled a list of some of our best ways to lose weight permanently so that you never have to back track again. Making several small changes to your lifestyle can go a long way in seeing permanent results.
Ways to Lose Weight Permanently
1. Plan your meals.
Our 7-Day Fat Blasting Menu takes the guess work out of meal planning. This will make your life easier, as well as help you to make healthier choices throughout the day.
2. Keep tabs on your food consumption with a journal.
Staying accountable, by journaling, is a proven weight loss strategy. I ask my clients to keep a food journal, especially when they’re first starting out. This allows me to look back and see where the issue is if they’re having a hard time losing weight!
3. Don’t skip meals.
Blood sugar crashes are sure to have you raiding the vending machines at work! Keeping yourself satiated can save you several hundred calories per day.
4. Consume more fiber to feel fuller, longer.
Fiber keeps you feeling full because it takes longer to digest! Foods like vegetables, fruits and whole grains are great high fiber options. Enjoy 12 walnut halves and a bowl of oatmeal for breakfast with these 6 Oatmeal Recipes.
5. Eat 3 small meals and 2-3 snacks per day.
Boost your metabolism by eating more often. When your body has fuel to burn, it doesn’t hold onto fat.
6. Serve yourself on smaller plates.
This may sound silly, but if you need help with this, get yourself a kiddie plate. You know, the ones with the separated slots. Several of my clients took that advice and actually started getting a hang of proper portion sizes! You can also take our Skinny Plate Challenge.
7. Use proper portion control.
You’d be amazed at how quickly calories can add up! While snacks like nuts are chock full of nutrients, they are also extremely calorie dense. Not sure about proper portion sizes? Check out our article: What is a Portion Size?
8. Eat veggies with every meal, especially leafy greens.
These nutrient-rich foods will keep you filled up and satisfied (due to fiber content). Veggies are also low calorie so you can eat more of them!
9. Reach for natural appetite suppressants.
10. Snack smart.
When you’re snacking, leave the processed, high calorie foods on the shelf! Stock up on these Whole Food Snacks.
11. Ditch the soda habit, including diet drinks.
Regular soda is loaded with sugar (calories). While diet soda is sugar free, it contains artificial sweetener which can sometimes cause us to develop a sweet tooth. Swap in these 4 Healthy Alternatives to Diet Sodas.
12. Exercise most days of the week.
Drink plenty of water or if you prefer, Eat Your Water. Staying hydrated will keep you from snacking and aids in fat loss.
14. Make takeout a “sometimes” treat.
Processed foods, fast food and even restaurant meals contain an abnormally high amount of calories. Prepare most of your meals at home but every now and then, treat yourself!
15. Don’t eat in front of a glowing screen
Put your phone down, shut the lap top and turn off the television! Paying attention to what you eat will keep you from overeating.
16. Learn to read nutrition labels.
If you don’t know what to look for, check out our Quick Tips in Deciphering Food Labels. Knowing what’s in the foods you’re eating can make a huge impact in your weight loss. Your best bet is to eat the foods that don’t have nutrition labels (lean proteins, fruits and vegetables.)
17. Keep an exercise journal.
Take the 30-Day Fitness Journal Challenge. Keeping track of your workouts will keep you accountable. Also, when you know exactly what you did the last time, you can stay more consistent!
18. Find an exercise buddy
Having a workout partner who will help motivate you will make you exercise harder and more often. If you can’t find a gym partner, hire yourself a personal trainer. A large portion of personal training clients hire trainers just to have a companion/spotter!
19. Vary workouts so that you don’t get bored.
Boredom can become a roadblock to success. Stay consistent and don’t over complicate it but remember to have fun! Exercise
doesn’t have to be shouldn’t be miserable.
20. Eat healthy snacks.
Eating clean, low calorie snacks 2 -3 times daily can keep you from overeating come lunch and dinner time. Get started with these 50-Clean Eating Snacks.
21. Get Moving!
Sitting at a desk all day can take a toll on your weight. Get up and move periodically throughout the day. Perform 25 squats every hour on the hour, right at your desk. On your lunch break or after work, get active with some awesome tunes. Try the Top 10 Pandora Stations for Workouts.
22. Buy a pedometer to wear every day.
Tracking your steps is a guaranteed way to motivate you to step it up (literally.) Set a goal of 5000, 8000 or even 10,000 steps per day! See 5 Can-Do Tips for Walking 10,000 Steps a Day.
23. Take the stairs.
Burn some calories on the stairs instead of using the elevator or escalator. Any little thing that you can do will help you get to your goal faster!
24. Reward yourself.
No, not with a hot fudge Sundae, but with a non-food treat! (Pedicure, anyone?) Rewards will make you work harder and motivate you to stay on track!
25. Track your progress.
I measure my clients (weight, circumference, body fat) every 2 to 4 weeks. Regularly weighing or measuring yourself is another way to keep yourself accountable. If you tend to slack off, have someone else measure you. This will give you a little extra motivation to stay on track.
26. Limit Distractions.
Simplify your life. Shed the activities that cause you to sit still for extended periods of time. Limit phone, computer and television time. Get moving instead. Clean the house, go for a walk or go bowling or dancing! Who says fitness has to be boring? When you stay active you’re less likely to make unhealthy choices.
27. Nutrition 101
Learn about the foods to avoid and foods to include in meal planning. Education is one of the best tools that you can have! When you know what to eat, and what not to eat, the weight will practically fall off!
Finding ways to lose weight permanently isn’t always hard—the challenge is turning them into healthy habits. Make these weight loss techniques part of your lifestyle so you can get where you want to be: healthy, fit, and fabulous!
Which tip is your favorite? Did it make the list? Let us know in the comment section, below!
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