How Do You Keep Up Weight Loss in a Sustainable Way? | LifestyleDietBlog.com

How Do You Keep Up Weight Loss in a Sustainable Way
How Do You Keep Up Weight Loss in a Sustainable Way

Experts advise moderate weight loss through long-term behavioural and eating pattern modifications to reduce weight and keep it off.

There are many options available when it comes to diets, fads, pills, and supplements, but what is the most effective, long-term, and healthful strategy to lose weight?

This article addresses the many diets and weight-loss strategies that support long-term weight maintenance at a modest level.

What is the most sustainable way to lose weight?

There isn't a one weight loss strategy that suits everyone.

Typically, sticking to a certain diet or programme won't help you maintain your weight loss and achieve your desired moderate weight. Weight loss and weight management are typically the result of lifestyle, dietary, and physical activity changes.

While there are diet plans and drugs that can help you drop a lot of weight quickly, maintaining that weight loss might be more challenging. Severe dietary restrictions are rarely used in the progressive weight loss process that characterises long-term weight loss.

According to 2018 research, 20% of overweight or obese individuals can sustain their weight loss over the long run.

Researchers discovered that around half of the weight lost by one study group within two years was regained after reviewing 29 studies that examined the sustainability of long-term weight loss. The study participants had regained around 80% of the weight they had lost after the first five years.

What is a realistic amount of weight you can lose in a month?

Individuals who can keep off the weight typically lose it gradually, 1-2 pounds a week on average over a longer time frame. That is equivalent to 4–8 pounds per month.

Generally speaking, unless you have bariatric surgery, losing too much weight is not safe or advised. Bariatric surgery, often known as weight loss surgery, necessitates close monitoring and intensive counselling, both of which are provided by medical specialists.

A fad diet may allow you to drop up to 20 pounds in a month, but this kind of drastic weight loss is not thought to be safe or long-term. You must talk to a healthcare provider about any weight loss plans and objectives.

Can you keep up weight loss over time?

Finding a weight-loss plan that works for you, is reasonable, and is long-term viable is the key to sticking with it.

It might be challenging to stick to diets that severely restrict your food consumption or that confine your eating plan to a certain type of food over time. They might also jeopardise your general health and nutritional status.

Maintaining a weight decrease over the long term also depends on things like:
  • Your DNA and personal and family medical history
  • emotional and stress-related variables
  • actions related to food consumption
  • exercise routines
  • the availability of food and environmental pressures
  • socioeconomic problems

How to lose weight naturally and permanently

Everybody loses weight in a somewhat different way, based on factors like age, genetics, and general health. Nonetheless, there are a few fundamental ideas that are usually relevant.
  • Set a goal and make a commitment: An important first step in weight loss is deciding to pursue it and committing to the necessary behavioural and lifestyle adjustments.
  • Review your situation: Assess your current weight reduction status and realistically consider the necessary adjustments. It's important to be truthful with yourself about the eating patterns, lifestyle choices, and other elements that have contributed to your weight gain or may make it challenging to lose weight.
  • Set realistic goals and expectations: Although losing a lot of weight rapidly may be your desire, this is not a realistic or sustainable weight loss objective. It's critical to set reasonable behavioural change objectives that complement your weight loss goals and motivate you to stick with them. It's critical to understand that experiencing sporadic setbacks, like failing to reach a goal, may occur during your weight loss journey. Recognising this might help you prepare for these possible setbacks and find motivation to keep going if they occur.
  • Identify resources and get support: Finding assistance and knowledge for weight loss is beneficial, whether it comes from a private firm or counsellor, friends, a support group, community organisations, or a medical team. It can be quite effective to have someone to hold you responsible, provide support when necessary, and inspire you.
  • Monitor your progress and be open and ready to make changes: Your weight loss regimen may change as you progress. You can figure out what works and what doesn't as you work towards your weight loss objective. Allocate some time for introspection over your actions and their effectiveness. Then, you can make any required adjustments.
If you want to make sure that any weight loss efforts you undertake also involve proper and balanced nutrition, you could think about collaborating with a trained dietitian and a primary healthcare provider.

What foods can help you with sustainable weight loss?

No food can make you lose weight or keep it off magically.

Different food types are processed differently by your body. It's critical to understand that certain groups either positively or negatively impact weight reduction.

Carbohydrates, lipids, and proteins are referred to as macronutrients. Minerals and vitamins, on the other hand, are micronutrients. They both have an impact on your weight loss results.

Foods high in protein do help you lose weight—more precisely, they improve the composition of your body. Consuming proteins can reduce your appetite.

Foods heavy in fat, sugar, and carbs, on the other hand, typically hinder the loss and maintenance of weight. The majority of people who are successful in keeping off the weight avoid or consume these meals in moderation.

Consuming excessive amounts of refined carbohydrates and higher calorie foods, such as cereal, baked goods, and white flour bread, usually has little nutritional benefit and can impede your attempts to lose weight.

Nonetheless, some carbohydrates are an essential and nutritious component of any diet plan for weight loss, such as whole grains that are high in fibre.

Exercises that can help

Any kind of exercise is beneficial for you, particularly in the beginning. Your body naturally burns calories when you breathe and do other regular tasks. On the other hand, extracurricular activities can counteract the impact of any excess energy you consume, such as food.

Individual differences exist in the amount and kind of physical activity—like exercise—that each person needs to engage in. Finding physical activities that suit your needs, fit your performance level, and motivate you to do them regularly is beneficial.

The Centres for Disease Control and Prevention (CDC) advise 150 minutes a week of moderately strenuous aerobic exercise to maintain weight. This can be as simple as walking for 30 minutes most days of the week or, less frequently, longer, more intensive workouts like biking or swimming.

Strength training is recommended as part of physical activity guidelines for public health, two days a week.

The precise kind and quantity of physical activity you require to shed pounds and keep it off can vary depending on the kind of exercise you perform, how frequently you do it, and the amount of extra energy (calories) you want to burn.


Gaining and maintaining weight loss takes time. While there may be rapid weight loss methods available, most people who follow them end up gaining back the weight they lost. Additionally, losing weight quickly could have a bad impact on your health.

Experts advise moderate weight loss using eating patterns and long-term behavioural adjustments to reduce weight healthily and keep it off.

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