5 Daily Habits to Achieve Sustainable Weight Loss

Last Updated: January 20, 2024

There are so many ways to lose weight, but finding a plan that you can follow for life is the best way to ensure long term weight loss. Ditch the quick fixes, the one month challenges, and the magic supplements. These things put us in a cycle of restriction → overindulgence → frustration, and, ultimately puts us back right where we started. If you’re looking for somewhere to start, try incorporating these strategies into your daily routine for healthy weight/fat loss:

1. Maintain a moderate calorie deficit.

This is the single most important strategy to promote fat loss. It doesn’t have to be an extreme deficit to be effective. Even just 200-300 calories below your baseline can lead to gradual weight loss (as long as you stay consistent with it most of the time).

2. Incorporate adequate protein with all meals/snacks.

Higher protein diets (~25-30 grams per meal or 1.2-1.6 grams/kg) have been associated with reducing appetite and cravings, which makes fat loss easier. Ideally, you are balancing protein with complex carbs and healthy fats in your meals.

3. Aim for 25-35 g fiber in your day.

Fiber has been studied extensively for its numerous health benefits. It adds bulk and viscosity (depending on the type) but cannot be digested, therefore it helps promote fullness thereby reducing calorie intake. Obtain your fiber in the form of fruits and vegetables, as well as whole grains, beans, and legumes.

4. Engage in joyful movement.

At least 30 minutes per day is sufficient to make a difference. Do activities you enjoy but try to incorporate some strength training as well to build up your muscle mass & help increase the amount of calories you burn at rest. A general rule is 150 minutes/week of moderate aerobic activity + resistance training twice a week.

5. Get at least 5 servings of fruits and vegetables in your day.

Not only will fruits and vegetables help you feel full, but by increasing intake of these foods, often times it results in replacing intake of highly processed ones. Over time, you will find yourself craving highly processed, hyper palatable foods less and reaching for fresh fruits and vegetables more.

FInal note

Sometimes having the knowledge isn’t enough to make sufficient progress. Having the right mindset along with consistent accountability are major tools to help promote sustainable habit change. If you’re tired of trying on your own or are unsure how to create a sustainable routine, send me a message – I’d love to help!

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