There are hundreds of different weight loss plans, tracts, diets, and methods. They can run the gamut:
- Some are extreme, some are less so. You can see some of the craziest ones in this infographic.
- Some offer premade meals you can purchase.
- Some offer drops, pills, or other aids that can curb appetite, or speed up fat loss.
- Some plans involve a lot of exercise. Others involve none.
- Some say eat like a cave man.
- Others say only eat whole foods.
- Some say “moderation in all things” or eat what you want, just count the calories.
With all the information out there, weight loss can be both confusing and frustrating.
Now, I’m not saying these various weight management plans don’t work. Lots of them do! But, few if any will work if you forget to include some foundational practices — like stop eating as much sugar.
Regardless of the plan or method an individual chooses, there are healthy ways to lose weight and unhealthy ways. Quick weight loss, where an individual drops large amounts of weight in a short time period is generally considered unhealthy, and typically results in the weight being put back on as soon as the diet, program, or method is stopped.
For healthy and sustainable weight loss, here are some foundational habits to follow, no matter what program or supplement you’re taking:
Related Content: A guide for a holistic and effective weight solution.
1. Drink lots of water.
Why does water help you lose weight? Drinking water helps boost metabolism, cleanses the body of waste, and even can lead to eating less because it can act as an appetite suppressant.
Additionally, water consumption can actually help your body stop retaining so much water, which can lead to extra pounds of water weight being lost. Stay hydrated and help yourself lose weight.
Related content: 11 Reasons Why Dehydration is Making You Fat and Sick [Infographic]
2. Eat vegetables.
Not only are vegetables full of water, which is great for weight loss, but they are also full of things like iron, vitamin C, D, B, E, folate, and more nutrients your body is craving. Basically they give you everything you need to stay healthy, and lose weight. They can help you feel full.
And there is nothing like feeling full with good-for-you calories instead of junk calories. Remember, it’s not about calories, it’s about the type of calories. And vegetables (especially leafy greens) have the highest nutrition density across the board.
3. Get tempting foods out of your home.
If you want to lose weight the healthy way, you have to reduce the temptation to eat foods that are not good for you. While learning self control is an important part of long term weight loss, when in the beginning stages, it is more important to see some successes, and that means lose the temptations.
Healthy weight loss does not mean depriving yourself so much that those things you are depriving yourself of are all you can think about. But it does mean focusing on the foods that are right for you. So, clean out the fridge and cupboards, and stock them with the healthy options that will aid you in your weight loss. Meal planning, and a little prep work can really make a difference in how successful you are.
4. Find alternative boredom busters.
All too often people eat just to do something.
They feel blue, they eat. They are bored, they eat. The food looks good or smells good, and so they eat.
Healthy weight loss means learning to be intuitive and eating when you need food, not when you need something to kill time or beat boredom. If you want to lose weight the healthy way you need to learn to listen to your body. And find something else to do with yourself when you get bored. TV doesn’t count. Find a hobby.
5. Get moving.
Being active is a real part of healthy weight loss.
Does this mean you need to go run a marathon? Absolutely not. You simply need to increase your current activity levels.
Go for a walk after dinner. Jump on the trampoline with your kids. Take a class. Getting in the habit of living a more active lifestyle will not just help you lose weight, but also keep it off long term.
Losing weight the healthy way means taking sustainable steps to a healthier lifestyle, and your ideal weight will follow.