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7 Proven Tips To Lose Weight And Keep It Off

7 Proven Tips To Lose Weight And Keep It Off

According to Gary Foster, Ph. D (University of Pennsylvania), almost 65% of all dieters end up back at their old weight within 3 years. That’s the bad news.

The good news is that this 2014 study found that of 3,000 people who lost 30+ pounds in one year, 87% maintained 10 lbs of that weight loss or more for the next decade.

In other words, most dieters fail to lose weight, but if you manage to make it through the first year, you dramatically improve your odds of staying at a lower, healthier weight for many years to come.

The question is, what can you do to avoid the mistakes that keep many of America’s 45 million dieters at their current weight year in, year out?

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    Read on to get 7 proven ways to lose weight so you can keep it off for good.

    1. Avoiding Crash Dieting

    Losing weight fast seems like a good idea. Part of the appeal is that once you’re slim, you can go back to indulging in the same foods and behaviors you had before.

    Unfortunately, Stanford University’s Wellsphere website reveals that 95% of the people who succeed in losing weight on a fast diet bounce right back.

    That’s why the number one rule of effective weight loss is having a long-term plan, not a quick-fix strategy.

    2. Consuming Enough Protein to Store Less Fat

    A study found that people eating low-protein diets stored 95% of excess calories as fat. Those on normal and high-protein diets stored just 55% of their extra calories as fat. That’s a whopping 40% difference.

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    In the study, participants getting as little as 15-25% of their calories from protein enjoyed that benefit. So if you want to lose weight and gain it back less slowly, cut down on carbs and fats and eat more protein.

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      3. Eating Breakfast

      It’s long been common knowledge that a big breakfast is key to losing weight — but now, we’ve got research to confirm it.

      The National Weight Loss Control Registry found a strong link between eating breakfast and keeping weight off. In a study where the average subject lost 32 kg, 78% of respondents reported having a healthy meal in the morning.

      So, do like your mom taught you and eat your breakfast as soon as you get up in the morning!

      4. Drinking Vinegar

      This 2009 Japanese study found that consuming vinegar daily reduced waist circumference, body fat levels, and Body Mass Index (BMI). This might seem odd, but it is backed by research, and so might be worth a try. Just make sure you don’t drink so much vinegar you get acid reflux!

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      5. Keeping a Food Journal

      Keeping a food diary can as much as double your fat loss, according to the Kaiser Permanente’s Center for Health Research, so journaling what you eat is another proven way to lose weight.

      If that sounds daunting, you may also want to plan what you eat ahead using the detailed instructions in this article. 

      6. Surgery

      If you or someone you know is suffering from obesity, Type 2 Diabetes, heart disease, high blood pressure, or other life-threatening diseases, it may be time to think about gastric bypass and lap band surgery.

      These methods, which reduce the amount of food you can consume, have been proven to provide long-term weight loss in many cases.

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        If you’re not ready to commit to surgery, you may do well with less invasive alternatives like the ReShape system, in which two saline-filled balloons are temporarily placed in your stomach for up to 6 months.

        A randomized study of 326 ReShape patients found that they lost an average of 14.3 pounds over 6 months; less than gastric bypass patients, but still impressive.

        7. Intermittent Fasting

        Dr. John Berardi, featured in Fast Company’s 2015 Most Innovative Companies, recommends intermittent fasting: a “diet” where you take long, periodic breaks between meals. If you’re the kind of person that finds it easy to go without food for extended periods of time, this might be the smartest strategy for you.

        Featured photo credit: PicJumbo via picjumbo.com

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        Last Updated on January 14, 2019

        7 Ways To Make Exercise Fun For Everyone

        7 Ways To Make Exercise Fun For Everyone

        From Atkins to Paleo to eating gluten-free despite not being one of the rare few people afflicted with celiac disease, fad diets are everywhere. It drives me crazy because I believe these diets do more harm than good. Your body is made up of a variety of vitamins, nutrients, and minerals, and losing weight healthily isn’t possible when you fill your body with unnecessary synthetic plastics, sugars, and powders. There’s no easy button in life.

        What you need to do is exercise, which isn’t very appealing to many people. Workouts take work, so there’s already a stigma involved in going to the gym. Starting a healthy workout regimen becomes easier when you make it fun. If you want to live long and prosper, get off the couch and try these methods to turn your workout into a playout.

        1. Take the scenic route.

        Walking is an easy way to transition to a healthy lifestyle, and it’s free. Not only do you burn calories (check out this calculator for how many calories you burn based on your weight), but you see the world in a different way. Hiking in nature is great if you have access to it, but don’t let living in an urban area deter you from walking.

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        Whenever I’m creatively stuck I get my head straight by walking a couple of miles. It’s also how I discover new paths, meet new people, and stumble upon hole-in-the-wall spots I never would have found otherwise. You could drive past the same place every day and never appreciate the beauty, nor even notice it’s there.

        2. Distract yourself.

        No matter what exercise routine you choose, use the time to meditate. You may wonder how marathon runners are able to put so many miles on their bodies. It’s because the pain from running that you avoid is something they’ve learned to harness to enter a transcendental state. If you’re aware of the benefits of meditation and exercise but don’t have time to do both, you can combine them, killing two birds with one healthy stone.

        3. Listen to music or podcasts.

        There are few experiences in life more pleasurable than turning up the music and drowning out the world around you. With so many podcasts and music apps available on your smartphone, you can easily find entertainment options perfectly suited to your personal tastes. Never worry what people may think of you when working out;instead, crank up the volume and get lost in your own world. You’ll be in shape before you know it.

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        4. Bring a friend.

        Some people can’t go anywhere alone. While I highly recommend dining out and seeing a movie in a theater alone, having company while exercising is very helpful. It allows you to pace yourself with someone else, and gives you a coach to motivate and push harder than you may have on your own.

        Many exercises are safer when done with a friend, and some sports can only be played with another person. Involving others in your goals can mean the difference between success and failure. Just remember to continue exercising if the other person flakes, or they’ll be in control of your health.

        5. Accessorize.

        There are accessories that can make exercise easier, and sometimes buying a new toy can add some much-needed fun to your routine. With apps like RunKeeper and Nike+, your smartphone is capable of tracking your vitals and progress. Wrist weights can add a new dimension to your workout, and, if you exercise at night, a headlamp can help you see what’s in front of you so you don’t trip.

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        For urban runners and power-walkers, one of the biggest obstacles is other people. It’s difficult to get in your meditative zone and enjoy your music when you constantly have to dodge people. To resolve this vexing issue, Runbell, a startup in Tokyo, has developed the runner’s version of the bicycle bell. With this lightweight brass bell warning people you’re approaching from behind, you’re free to maintain your transcendental state while continuing your workout. Head to their Kickstarter campaign to pledge your support.

        6. Compete.

        A little healthy competition can motivate you to push yourself further in your workout regimen. There are apps like Zombies, Run! which turns your run into a video game, and MyFitnessPal which allows you to connect with others in the exercise community. Whether you’re directly competing with a friend, an online community, or against your previous self, setting goals is the key to reaching them. Running with no destination can feel like an impossible task, and it’s easy to get distracted.

        7. Relax.

        The best part about exercising is how much you enjoy the downtime. If you think laying on your couch all day is enjoyable, it has nothing on that hour you spend as a couch potato after a rigorous workout. Jay-Z said it best, “in order to experience joy, you need pain.” The harder you push yourself while exercising, the better you’ll feel when you’re relaxing.

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        With that said, don’t relax too much, or it loses the effect. It’s okay to indulge every so often. Treat yourself to some junk food you’re craving, imbibe a drink here and there, and spend a day vegging out on your couch. Staying healthy doesn’t have to be torture. Just turn down when you can and dedicate some time to better the health of your body. You only get one.

        Featured photo credit: tpsdave via pixabay.com

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