Weight loss is one of the top New Year’s Resolutions. However, by mid-February, most people have abandoned their resolutions and the weight has piled back on. Why is weight loss so temporary? Weight loss can be maintained in several effective ways.
You don’t need to! You can lose weight, and keep it off permanently with the right strategies and mindset. You can stop yo-yoing, wearing smaller clothes or fearing the scale. Even in Miami-Dade County where 67.4% adults are overweight or obese , lasting weight loss is possible.
How to maintain weight loss
1. Look into Your Hormone Health
Many people are on a journey to better health and want to know more about the role hormones play in weight loss. Physician-supervised weight loss programmes that balance hormones have gained popularity in cities such as Miami.
Human Chorionic Gonadotropin is one example. This hormone occurs naturally in both men as well as women. HCG, when combined with a healthy eating plan, may promote weight loss and help to access fat reserves.
Finding a clinic that offers a diet plan that is tailored to your lifestyle and health needs, and is monitored by doctors, will be the key. Medical professionals in Miami carefully monitor HCG-based weight loss programs to provide a tailored solution.
Do your research before you decide to buy HCG Miami. Talk to your doctor about it to ensure you understand everything. As with any medical treatment, it is possible that what works for someone else may not work for another. Safety should always come first.
2. Create an Exercise Routine That You Enjoy
Exercise is essential for weight loss, muscle building, and long-term maintenance. Instead of doing an exercise that you hate just to be active, find physical activities you enjoy. It is more likely to become a habit if you enjoy the physical activity.
Try to do a combination of cardio, resistance training and flexibility exercises every day of the week. It is important to incorporate regular exercise in communities such as Miami where 13% of high school students are obese, and only 12% attend daily physical education, according CDC data.
Choose 2-3 activities that you enjoy and engage in them regularly, such as:
- Walking or jogging is a great cardio option outdoors.
- Water aerobics or swimming is low-impact on the joints.
- Cycling or spinning – A fun cardio exercise you can do in the gym or outdoors.
- Strengthen muscles with strength training using weights, resistance band exercises, or bodyweight exercises
- Barre, Pilates or Yoga – Improves flexibility, strength and balance.
- Dance Classes of any style – Fun, cardio and coordination.
You can gradually increase your weekly exercise to 150-300 minutes moderate exercise or 75150 minutes vigorous exercise. Choose activities that you enjoy!
3. Focus on Gradual Lifestyle Changes
Avoiding unsustainable crash dieting and making gradual, habit-forming changes is the key to long-lasting weight loss. When you “go on a diet”, it can lead to rapid weight loss. However, when the diet is stopped, your weight will rebound. You can lose weight and keep it off permanently by making small, long-lasting changes. You can do this by:
- Reduce sugar, refined carbohydrates, and unhealthy fats
- Increase intake of fruits, vegetables, fiber, and lean protein
- Use smaller bowls and plates to control portion size
- Increase your water intake and drink unsweetened beverages
- Exercise 30-60 minutes every day of the week
It is best to make these changes consistently and over time if you want to lose weight.
4. Get Plenty of Sleep and Recovery
Weight loss is not only about exercise, but also rest and recovery. Sleep deprivation can affect hormones that regulate appetite and satiety. This leads to overeating. Exercise performance is also affected by sleep deprivation.
Aim to get 7-9 hours of good sleep each night. Adopt healthy sleep habits such as limiting screen-time before bedtime, creating a cool/dark environment and going to sleep at the same time every night. Stress can be managed through yoga, meditation, or relaxation techniques.
Rest days are important for your muscles to repair and strengthen. Recovery days are important for muscle repair and strengthening.
The conclusion of the article is:
To lose weight and keep it off permanently, you need to make lifestyle changes and be dedicated. By implementing these key ideas, you can improve your health and lose weight over time. Be patient and focus on making small changes that are sustainable and fit with your lifestyle.
