If you’re one of the many who diet-ed, lost weight, and gained it all back again, I think you’ll agree that the hardest part in this ordeal is not losing weight but keeping it off. Most of us have the mentality of restricting or depriving ourselves with the food we like to eat when we’re on a diet. By doing so, we only increase our temptation to binge, and when we give in to our cravings, we feel defeated and think that all the efforts we have done were all for nothing. Losing weight rapidly is unhealthy and most of the time short-lived. Research have shown that people who lose weight slowly by eating less and exercising more tend to keep the weight off.
The National Weight Control Registry monitored over 6000 successful weight losers who kept their weight off for over a year and documented their success. Now you ask, what did they do to keep their weight off? What are their secrets? Here are the seven weight loss secrets to reducing weight naturally:
Weight Loss Secret #1
Diet and exercise is the key: 89% of the participants trimmed down primarily from proper diet and daily exercise and only 1% lost weight from the “Exercise Only, No Diet” rule. Exercise alone can’t significantly lower your weight. It should always be coupled with proper eating habits.
“I always tell my clients that it is 50% exercise and 50% changing your eating habits.”
Weight Loss Secret #2
Eat 4-5 small meals per day: Successful weight losers stated that they ate 4-5 small meals per day. By doing so, you’re actually eating more but in the end it ends up like you are eating less calories. What does this mean? By eating small portions frequently, you satisfy your hunger, take in fewer calories compared to eating full meals, and this keeps your metabolism going.
“It is best to eat most of your food during the day and have a lighter meal in the evening.”
Weight Loss Secret #3
Don’t skip breakfast: Breakfast is the most important meal of the day. It gives your brain and body the fuel it needs to start your day right. Studies also show that by eating breakfast you will consume fewer calories for the rest of the day.
“Breakfast can be eaten at 10AM as then have a later lunch. I see clients that have low blood sugar in the afternoon and have cravings when they have not had a morning meal.”
Weight Loss Secret #4
Don’t weigh yourself everyday: It is recommended to weigh yourself only once a week. Weighing yourself everyday may lead to disappointment and dampen your drive to lose weight.
“Please do not weigh yourself everyday. If you see a number that you did not expect it can sabotage your day.”
Weight Loss Secret #5
Don’t be idle: Idle activities, like watching TV, are not healthy. When you’re just sitting or lying around, your body is not burning calories as much as it could. Unburned calories are stored by our body in the form of fat. If you’re planning to lose weight or maintain your current weight, this is a NO-NO.
“Have a plan for times when you feel bored. Make a list of interests that you have that you never feel like you have time for and start enjoying them.”
Weight Loss Secret #6
Be active: The remedy for being idle is to be active. 90% of participants on this test combined walking with another activity, such as aerobics, weight lifting, cycling or swimming. They make it a point to exercise for at least 1 hour everyday.
“Always combine a lunch or dinner date with a walk previous to the event to help burn the extra calories that we eat when out in restaurants.”
Weight Loss Secret #7
Keep track of everything you eat: Keep a journal of your food intake and track everything you eat. When you list down everything, you’re less likely to overeat. It’s also a good idea to plan your meal ahead of time. This way, you can make sure that your meals are healthy and the serving sizes are perfect for your diet.
“Have a plan for each day and it is fine if it changes as long as you keep track.”