Hi! Welcome to Fit, Food, and Fun Fridays! Today we’ll talk about the 8 habits of people who lose weight. Some people lose weight easily, while others can’t seem to get any results from their weight loss program. There are plenty of reasons why many people can’t lose weight. Successful people have certain habits that you should adopt if you want to be successful in your endeavor to lose weight. Here are some of them.
1. Plan your meals
Meal planning is not difficult. All you need to do is to write down the foods you will eat each day for the week ahead. You can work with a personal trainer to create a personalized meal plan if you don’t know which foods to eat and avoid. A meal plan will help you avoid making poor choices when it comes to your food. It will also help you save time since you already have a plan to follow.
2. Drink water
Drinking lots of water can help you lose weight and flush out toxins. Drink at least 2 liters of water every day.
3. Monitor your food intake
Keeping track of your food intake will allow you to know if you’re maintaining a calorie deficit. Counting calories might be a tedious task, but it can help you determine the amount you’re eating and avoid overeating. You don’t need to count calories forever. Once you can correctly eyeball portions, you can stop counting calories.
4. Don’t starve yourself
Many people starve themselves to lose weight fast, but this has a negative effect on the body. Eat right by including lots of vegetables and fruits in your diet. You should also eat home-cooked meals. Cooking allows you to prepare healthy and delicious meals and know exactly what goes into your meals. It also makes controlling portions easier.
5. Exercise regularly
Exercise is one of the most important parts of a healthy lifestyle. Strength training, in particular, helps you build muscle mass and improve fat loss. Exercise at least 3 to 4 times every week.
6. Follow your workout routine
Having a workout routine lets you determine what exercises you have to do for every workout session. This way, you can avoid wasting a lot of time and skipping workouts.
7. Track your progress and calories consumed
Weigh yourself at least once a week and use the same scale for it. This will help you monitor your body fat and weight percentage. It’s not advisable to take daily measurements as weight varies because of water retention. Body fat percentage should be measured after every 3 weeks. It is also important that you keep track of the calories you consume.
Drinking beverages and eating snacks that contain a lot of calories slows down your weight loss. Those small bites and sips can eventually add up, impacting any calorie deficit you may have had. Your total caloric intake every day should include everything that you eat or drink.
8. Develop habits that you can maintain
Exercising and eating healthy are lifelong habits. Develop habits that you can maintain long-term. You don’t have to make multiple changes all at the same time. Make 1 or 2 changes every week and they will eventually become habits.
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I really wanted to talk about this topic today because the overweight and obesity epidemic is at an all-time high! We are a fat society and it’s killing us prematurely. Not only do I truly believe that you have the power to lose weight to improve your health, but the science also agrees! You can adopt healthy lifestyle practices that improve your health and enrich your life, which can in turn improve the lives of those close to you. You have the power to break the cycle of obesity so that you can leave a legacy of health to your loved ones.
I use lifestyle medicine as the first line of treatment, before medications, to treat lifestyle-related chronic diseases. Lifestyle-related chronic diseases include diabetes, hypertension, obesity, and some cancers, just to name a few. Lifestyle practices, such as eating a whole-food plant-based diet and regular physical activity, can help you lose weight, and maybe reverse some of your chronic diseases. In certain cases, these approaches may even outperform pharmaceutical therapy.
Since weight management is very important in combatting chronic diseases, I recommend that you be mindful of your weight and its fluctuations, and that you monitor your weight AT LEAST on a weekly basis. I recommend a scale that includes a body composition monitor (*this scale cannot be used with a pacemaker or other implanted devices):
Physical activity (or exercise) can improve your health and reduce the risk of developing several chronic diseases like high blood pressure, type 2 diabetes, and cancer, just to name a few. Physical activity can improve your mood, boost your immune system, and even help you maintain a healthy weight.
I often recommend yoga and resistance training for physical activity, but as you are aware, there are plenty of forms of “movement” that you can do! But for the basics, especially if you’re just getting started, yoga and resistance training are where I would start.
Yoga can be a great way to improve your strength and flexibility, manage your stress, improve your heart health, and lose weight! I recommend using a grounded yoga mat to connect yourself with the earth and reduce inflammation.
Resistance training is the mainstay for overall health. It not only has beneficial effects on reducing body fat, it also increases muscle size and strength. Here are some basic dumbbells/free weights that I recommend to everyone.
Another alternative for dumbbells/free weights are resistance bands. They are great for physical therapy, yoga, strength training, and excellent for traveling:
Remember, living a healthy lifestyle including eating a whole foods plant-based diet, regular physical activity, and reducing stress are the best ways to maintain a healthy weight. Let me know what you think in the comment section below.
PS. I am always asked what tools and resources I recommend to help you reach YOUR health goals. Here is the ever-growing, always updated list for you.
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