Many people struggle with maintaining their weight loss success and it isn’t hard to see why. The weight can easily creep in until you realize that, like it or not, you are back to square one!
If it’s any consolation, you aren’t alone! Studies have shown that as much as 95% of weight loss dieters regained their lost pounds within one to five years. More disturbingly, more than 75% of dieters gained more kilos than they lost while on a weight loss diet.
Fortunately, there are safe and effective ways that can be adopted to keep off the excess weight! Here are a few of them although we have to say that it’s always best to discuss your customized long-term weight loss plan with your personal trainer at 24 Hour Fitness.
Think Complete Lifestyle Changes
When it comes to sustained weight loss, a healthy diet is obviously a must but it isn’t the only factor in the equation. Instead of thinking restrictive diets, think about making healthy lifestyle choices in both the physical and mental aspects. Of course, a healthy diet consisting of more fruits, vegetables and whole grains, among others, in moderate portions is necessary.
Be sure to add other aspects of a healthy lifestyle done on a consistent, even daily, basis including:
- Exercise regimen consisting of moderate cardio, strength and flexibility exercises done at least five days in a week, 50 minutes each day (American College of Sports Medicine). Hitting the gym is a great idea.
- Sufficient number of hours sleep as part of an effective stress management plan
- Body image acceptance since it’s important to acknowledge your body’s unique design and limitations
Daily Movement Matter
Many people who regain their old weight mistakenly think that the exercise requirement is daunting – it’s 250 minutes every week, at least, after all. But you don’t have to be overwhelmed by it because it neither has to be physically strenuous nor be heavy on your schedule.
You can add up walking the blocks to your office, climbing the stairs, and playing with the kids as part of your daily movement/exercise. Just don’t forget to hit the gym, too, for more physically demanding exercises.
Furthermore, you should also build up your strength because the more muscle mass you have, the more calories that your body will burn. You must then work all your major muscle groups at least two days in a week, preferably under the supervision of a personal trainer in a gym.