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tips for successful long-term weight loss include healthy eating and portion control

Weight loss is a subject of fervent debate. You only have to do a quick online search to find that there are hundreds of articles, adverts and links dedicated to tips, solutions and products designed to help you crack the code. The trouble with having access to so much information is determining what works and what doesn’t. In this guide, we’ll offer practical advice for long-term, sustainable results. 

Making Long-term Changes To Your Lifestyle

When you have a weight loss goal in mind, it’s always beneficial to think about both the short and long-term. You might be desperate to drop pounds rapidly, but it’s often more helpful to think about the long-term benefits of losing weight and maintaining a healthy BMI (body mass index). Weight loss doesn’t happen overnight, and it does require hard work and commitment. The best way to achieve results that are sustainable is to combine healthy eating and a more active lifestyle.

Your diet is the primary factor to consider when thinking about why you have gained weight and how you can lose it. In the most basic terms, if you consume more calories than you use, you will gain weight. If you have no idea how many calories you take in on an average day, you might be surprised when you start analyzing your diet, your portion sizes and your calorie consumption. Use an app to log meals, snacks and drinks and calculate your average daily calorie intake. The recommended intake is 2,500 for men. You can also use an app to monitor and analyze nutrition. You may find that your diet is lacking in nutrients or that you’re eating too much sugar or saturated fat, for example. Use the data to make changes to your diet. Lower the number of calories you consume if the figures are too high, control portion sizes and think carefully about what you eat. Aim to ensure that your diet is balanced and that it provides your body with the vitamins and minerals it needs. 

In addition to keeping a close eye on your diet and modifying your weekly menu, you can also aid sustainable weight loss by doing more exercise. When you move your body, you use calories, tipping the scale in your favor. If you’re not used to regular exercise, you don’t have to join a gym or pledge to run 10 miles every day to get in shape. Start by increasing your daily activity by going for walks or bike rides, take a look at beginners’ classes and sessions you could do at a local sports facility or virtually at home and try to embrace changes in your routine. Leave the car at home and walk if you’re popping to the local store and make time for exercise every day. Even a 15-30 minute stroll can make a difference. As you get stronger and fitter, adjust your targets and try to build up your activity levels. 


Seeking Expert Advice

Some people find losing weight much easier than others. If you feel like you have already tried everything or you are very overweight and you don’t know how to get started with weight loss, there are experts who can help. From personal trainers and nutritionists to specialists who offer treatments such as gastric sleeve surgery, it’s important to understand that you are not alone. Weight loss surgery may be viewed as a quick-fix, but it is actually a very important treatment option for people who are at risk of severe health problems due to their weight and those who have tried to lose weight before and been unsuccessful. It is crucial to understand that this procedure is not an easy way out and it is not suitable for everyone who wants to lose weight. If you only have a few pounds to lose, or you’re overweight, rather than obese or morbidly obese, it’s best to try methods such as exercising more and changing your diet. 

If you find it hard to motivate yourself to work out or you don’t know what to eat to improve your health and lower your body weight, personal trainers, doctors and nutritionists can help. Personal trainers can design customized plans to help individuals achieve specific objectives and they also push you to train harder and have confidence in your own abilities. Nutritionists can help you review and modify your diet to improve your health, lose weight and ensure you enjoy mealtimes. 


Avoiding Fad Diets

If you read glossy magazines on a regular basis, you use social media or you’ve ever searched online for weight loss remedies, you may have stumbled across fad diets. Remedies touted as ‘miracle’ cures and strict eating plans usually involve cutting out food groups, restricting calorie intake dramatically or replacing meals with shakes or juices. It can be tempting to experiment with fad diets if you’re eager to lose weight quickly. The trouble is that although these diets do often produce rapid results, they tend to result in equally fast weight gain. It’s not sustainable to drink liquids for weeks on end or to plan menus that don’t contain any carbohydrates for months. If your focus is long-term success, try to avoid fad diets and make changes that will benefit you for years to come. 


Having Fun With Food

Healthy eating doesn’t have to be boring and if your diet is balanced and you have control of your calorie intake, you can maintain weight loss results while also enjoying delicious, tasty dishes. Plan menus that excite you and learn how to use your favorite ingredients to create flavorful, filling meals. It’s also beneficial to allow yourself the odd treat. If you’ve trained and eaten well all week, there’s no harm in having a piece of cake or a slice of pizza on a Saturday night. If you deprive yourself of everything you love, there’s every chance that you will crave those foods and this can set you back. 

Weight loss is a subject that triggers a lot of discussion and debate. In many cases, losing weight comes down to a simple equation that involves comparing calorie intake with calorie burn. If you commit to long-term changes in your lifestyle, including eating a healthy, balanced, calorie-controlled diet and exercising regularly, you can lose weight and sustain the results. It’s also critical to note that if you feel like nothing is working, there is help available.