A lot of individuals are often found struggling to maintain their long-term fitness plans and weight loss program. While your fad-diets and boot camps can help you to lose some pounds, it is also challenging to ensure a long-term fitness plan and weight loss. According to Mann, et al., (2017), more than 90% of the dieters regain their lost weight in 1-5 years; while approximately two-thirds of this category of people gain more weight than they lost during the same period of time.
Nevertheless, researchers have discovered some of the proven strategies and traits that might increase the likelihood of successfully ensuring healthy weight loss and fitness plans. In addition, the National Weight Control Registry (NWCR) has recorded over 15,000 individuals in the last 30 years who have found to be successful in maintaining their long-term weight loss plans following these tips. This type of successful weight loss has common features that have greatly assisted them in keeping their weight off over time. In essence, the long-term strategies and traits discussed below are proven to help you maintain and achieve your long-term healthy weight and fitness.
Embrace A New Lifestyle, Ditch The Fad Diets
A lot of diets are there help you lose the pounds , but some of these same diets have been found to be less effective in achieving a long-term healthy weight. In supporting this claim, some researchers even stressed that prolong dieting can be harmful in maintaining your long-term weight loss plans. It is, however, advisable to focus more on a new lifestyle and healthier alternatives to achieve a sustainable weight loss. Most times, diets represent a nothing-or-all, white-and-black strategy. In contrast, changes in our lifestyle are evidently adaptable and broader to our fitness plans and situations. Some of these lifestyle changes include but not limited to combining protein with fat or carbohydrate to control our blood sugar levels, combining vegetables with a snack and a general integration of diet-watch as a sustainable approach to maintain our weight-regain formula. While these options may not be enough to achieve a weight loss within days, their greatness is in their long-term benefits over time.
According to the reports by NWCR, more than 90% of the successful weight losers engage in exercise for at least one hour a day. In the same vein, the American School of Sports Medicine recommended a minimum of 200 minutes of enough exercise and moderate activity (40 minutes, five times a week) to ensure long-term weight loss. These strategies may be time-consuming, but these activities do not need to be extreme or strenuous before one achieves the required weight-related benefits. Thus, walking is the most commonly recommended form of exercise as it can help achieve other health-improving results and maintain a healthy weight.
Develop Your Strength
Strength training is one of the most essential yet commonly neglected strategies in long-term fitness plans. Strength training helps to preserve muscle mass which is often lost from consuming diets that are calorically-restricted. Even while at rest, more calories are burnt if you have more muscle. Therefore, focus on developing your muscles with strength training three or more days a week. Consult a professional trainer for the appropriate strength-training regimen if you are not sure of where to start your strength building and development. This can be performed at home, outdoors or the gym.
Unless you know why, what, and when it’s happening, you can’t change behavior and embrace a new lifestyle. Monitoring your exercise and eating behaviors helps to increase your awareness about the consequences (drawbacks, rewards, feelings or thoughts) and antecedents (what led to that behavior) of indulging in a particular act. Activity or food logs are extremely useful tools to self-monitor yourself and achieve your long-term fitness goals.
Social support is essential to achieve a long-term behavioral change. With social support from friends and family, moderate exercise and healthy eating become fun-group routines that enhance enjoyment and adherence. If your group finds exercise to be boring or vegetable distasteful, it could be a bit challenging to maintain your healthy habits. Therefore, experts recommend finding a group of health-minded people or group with whom you can receive and provide support, brainstorm solutions, and build your healthy lifestyle together. It is important to note that long-term guidelines from a professional health and fitness trainer can go a long way to improve your weight-related outcomes. It also helps to perfect your plan to overcome any obstacle that may arise.
Remember Your Why
This is important as it tells you what exactly you want to achieve, how you want to achieve it, and whether it’s for long or short-term. Always remember that weight loss is not always about your weight per se but about losing your emotional discomfort and reducing the physical stress you are experiencing. It becomes easy to return to the old habits once you have lost some pounds and felt better. Whether it is particularly aimed to minimize your risk for heart disease, feel more confident and comfortable in your new jumpsuit or play with your grandchildren, it is important to figure out why you want to lose weight and put it into black and white (write it down). Ensure to keep it in an open place where you will see it often. This constantly reminds you and helps you stick to the healthy plans when it gets tough.
A Recipe for Successful Long-Term Fitness Plans
Different lifestyle factors are important to preserving your weight and health when it comes to long-term weight loss maintenance; there’s no magic drug or pill. Social support in the face of setbacks, focusing on regular activity, sustainable diet routines, and self-compassion are essential for a lifetime healthy weight.