Achieving sustainable weight loss can be a challenging goal, but it is possible to lose weight and keep it off over time by making certain lifestyle changes. Here are three ways to achieve sustainable weight loss in women:
1. Incorporate regular physical activity:
Exercise is essential for weight loss, and should be a part of any sustainable weight loss plan. Incorporating regular physical activity such as cardio and strength training into your routine can help you burn calories, boost your metabolism, and build lean muscle mass. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week, with at least two strength training sessions per week.
2. Create a sustainable lifestyle:
Losing weight and keeping it off over time is not just about counting calories, but also creating a sustainable lifestyle that you can maintain in the long-term. This includes developing healthy habits, such as getting enough sleep, managing stress, setting realistic goals, and creating a supportive environment. It's important to approach weight loss with a mindset of gradual progress and consistent effort.
3. The 80/20 rule:
Also known as the Pareto principle, is based on the idea that you should aim to eat a healthy and balanced diet 80% of the time, while allowing yourself to indulge in less healthy foods 20% of the time. This approach can be a sustainable way to lose weight because it allows you to enjoy your favourite foods in moderation, while still sticking to a healthy diet overall.
The 80/20 rule can be a great approach for weight loss because it's flexible, It's not restrictive, it doesn't require tracking calories, or eliminating food groups. It allows you to plan for the occasional indulgence, which can make it easier to stick to your diet in the long term. This approach encourages you to focus on nutrient-dense foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats as the majority of your diet. And enjoy less nutrient-dense foods in moderation, such as desserts, processed snacks, fried foods.
It's important to note that weight loss is not a one-size-fits-all journey, and the process may be different for every individual. It's always recommended to consult with a healthcare professional before starting a weight loss program, especially if you have any underlying health conditions. With a comprehensive approach that focuses on healthy eating, regular exercise, and sustainable lifestyle habits, you can achieve weight loss and improve your overall health.