Despite many of our best efforts to lose weight, maintaining a healthy body weight and keeping it off permanently requires consistent work, sustained dietary management, and support from high-quality supplements. This is especially true considering that studies report approximately as little as 20% of people suffering from obesity manage to lose weight and then maintain their losses over the long term. While the figures are low, it is entirely possible to maintain a healthy body weight provided that you practice several important health and wellbeing strategies. From promoting your diet management with supplements to cutting out carbohydrates as much as possible, this article lists the 5 things you need to do to achieve a healthy body weight and keep it off permanently.
1. Boost Your Diet With A Quality Supplement
No matter your chosen diet for weight loss, there are an array of supplements that can be used alongside healthy meal plans. For example, the keto diet stands as one of the most popular modern American diets for its ability to support quick and effective weight loss results. This diet involves achieving a state of ketosis, which refers to a metabolic state in which your body uses fat for fuel as access to carbohydrates is limited. Keto diets, although popular, can be difficult when considering the effort required to achieve ketosis. Fortunately, individuals who adopt this particular diet can support their weight management with specifically formulated, high-quality Approved Science® Keto pills. These pills contain all the necessary ingredients required to achieve the metabolic state as well as additional ingredients such as BioPerine® which improves the absorption of crucial vitamins, minerals, and nutrients. This is one example of a clinically proven supplement that individuals can use to promote their diet management for the long term.
2. Prioritize Protein In Your Diet
Losing weight starts with what you eat. Some individuals may kick-start their weight loss efforts with popular diets like the keto diet, while others will hope to achieve long-term sustained weight management through adopting healthy meal plans. A combination of both is likely to yield the best results, and this helpful article offers some handy suggestions to assist you with the preparation of a balanced eating plan. Regardless of your chosen method or if you wish to implement both, the fact of the matter is that prioritizing protein will be critical to sustained weight management. Protein, after all, is a powerful food group that increases feelings of fullness and reduces appetite.
Protein works with the body by increasing the presence of specific hormones responsible for supporting feelings of satiety. Furthermore, protein is responsible for inhibiting the production of alternate hormones that increase feelings of hunger. This dual-action metabolic benefit is linked to protein’s ability to sustain reductions in weight experienced over long periods of time, according to studies.
Healthy sources of protein that will benefit your long-term weight management meal plan include:
- Fish
- Poultry
- Beans
- Tofu
- Nuts
- Seeds
- Dairy products
3. Cut Out Carbs Where Possible
Carbohydrates are the number one food group to cause weight gain, yet account for the majority of tasty side dishes and culinary additions in food preparation as well as sweet treats. Whether it’s potato chips, sugary beverages, or white bread, carbohydrates are consumed daily by people around the world and hinder most people’s management of their weight loss. This is primarily because carbohydrates are stripped of healthy natural fibers that promote fullness, are high in calories that lead to weight gain, and contain excessive quantities of blood sugar-raising agents that put one’s heart at risk.
Sure, there are variations of carbohydrates, namely simple and complex carbohydrates. Yet, it is difficult to maintain a healthy diet and long-term weight loss when you are always trying to factor in which ingredients and products align with the differences. For that reason, it is much easier to minimize your intake of carbs wherever possible. From breakfast cereal to potatoes for dinner, cut it out and replace it with something healthy like high-fiber breakfasts and vegetables instead.
4. Make Exercise A Priority In Your Routine
Exercise is not only a strategy for encouraging weight loss, it is also essential for weight loss management and keeping the weight off permanently. What’s brilliant about exercising for weight management is that you should not have to exercise as intently as you did to lose weight as it is easier to sustain a healthy body than it is to achieve one. For this one, making exercise a priority in your routine will allow you to keep the pounds off permanently whether you are swimming once a day or jogging in the afternoons.
What’s more, exercise will not only help you sustain long-term weight loss but also help you build muscle and achieve a stronger looking physique in time. Lifting weights will help you develop lean muscle mass for a ripped physique, cardiovascular exercises will allow you to achieve a slim but firm figure and stronger heart health, and wellbeing exercises like yoga will do both while helping you calm your mind while revving up your metabolism.
5. Implement Additional Wellbeing Strategies
The addition of other wellbeing strategies unrelated to your diet and exercise routine will only elevate the rate at which you achieve a healthier body weight as well as support your efforts to keep the weight off permanently. The strategies listed below involve a few other areas of your attention, however, combining several of them is a surefire way to see quicker results.
6. Manage Your Stress Levels
Stress is linked to weight gain as the overproduction of the steroid hormone cortisol in the adrenal glands as a result of stress is reportedly linked to a higher concentration of body fat. Feelings of stress may also contribute to impulsive eating as many individuals turn to chocolate and sweet treats to combat their anxieties and negative emotions such as stress, anger, and sadness. There are many techniques available to you should you wish to sustain long-term weight loss through stress management including, but not limited to:
- Performing yoga poses
- Practicing mindful meditation
- Exploring new hobbies
- Talking about problems with a close friend
7. Improve Your Quality Of Sleep
A good night’s sleep is more influential on one’s weight and diet than you may have originally thought. In fact, studies show that there is a clear link between sleep deprivation and weight gain. For this reason, you should implement strategies that help improve your quality of sleep, such as supporting sleep disruptions with a quality insomnia supplement or exercising daily to help regulate your sleep cycle.
You Got This!
If you have managed to lose weight through eating healthy, exercising regularly, and improving your overall wellbeing, then you’re well on your way to experiencing a more productive and fruitful lifestyle. That said, you need to keep your efforts consistent and sustain your weight management if you wish to experience long-term weight loss results and keep the pounds off permanently. While the hard work to get to this point will be done, you need to consider supporting your diet management with quality nutritional supplements, prioritize protein in your diet, cut out carbs as often as possible, make exercise a long-term habit, and practice healthy wellbeing strategies such as tracking your progress and improving your quality of sleep. If you do all of these things and more, you will achieve a healthy body weight and keep it off permanently.