Sustaining fat loss long term requires a combination of healthy eating habits, regular physical activity, and lifestyle changes. Habits are essential to long-term sustainability with fat loss and overall health. When we start to prioritize things like having protein at every meal, making sure that we get enough water throughout the day and just simple things like walking, we have habits that we can work on, that are both sustainable to our lifestyle and practical that don’t require hours of prep work. What’s the point of working so hard to lose body fat and get into shape just to gain it back a couple of months later? It’s such hard work, we should focus on how to sustain those results.
Here are some tips that may help:
Create an appropriate calorie deficit
The key to losing fat is to create a calorie deficit, which means you need to consume fewer calories than your body needs. You can do this by eating a balanced, healthy diet and being mindful of your portion sizes. Pay attention to overall protein at all meals. Eat protein first, and eat slowly and mindfully ..
Focus on whole foods
Eating a diet rich in whole foods, such as fruits, vegetables, lean proteins, and healthy fats, can help you feel full and satisfied while also providing your body with essential nutrients.
Practice portion control
Being mindful of portion sizes can help you control the number of calories you consume. Try using smaller plates, measuring your food, and avoiding mindless snacking.
Find physical activities you enjoy
Regular physical activity is essential for sustaining fat loss. Find activities you enjoy, such as walking, swimming, cycling, or dancing, and try to make them a part of your daily routine.
Make lifestyle changes
Small lifestyle changes can add up over time and help you sustain fat loss. For example, try walking or cycling to work instead of driving, taking the stairs instead of the elevator, or standing instead of sitting at your desk.
Monitor your progress
Tracking your progress can help you stay motivated and make adjustments as needed. Keep track of your weight, body measurements, and physical activity.
Sustainable fat loss takes time and effort. Be patient with yourself and celebrate your progress, no matter how small.
Remember, sustainable fat loss is not about quick fixes or fad diets. It’s about making healthy choices that you can maintain over the long term.