8 proven habits to help you achieve lasting weight loss
Creating weight loss that lasts starts with eating healthy, balanced meals. But to truly live a healthy lifestyle, you need to create good habits so that making good choices can become part of your daily routine.
With that in mind, here are some simple habits you can implement to help you keep your weight loss journey on track.
1. Plan your meals in advance
Meal planning is an effective way to improve your eating habits and manage your weight. When you plan ahead of time, it’s easier to eat healthy, balanced meals. Plus, you're less likely to make impulsive or unhealthy choices when pressed for time.
2. Drink plenty of water
Water not only keeps you hydrated, it can help you to feel full until your next meal. Drinking water throughout the day can also provide health benefits, such as improved digestion and metabolism.
Sugary beverages like soda, sports drinks, or energy drinks are the single largest source of calories and added sugar in the U.S. diet and can easily sabotage your weight loss efforts.
Quick tip: If you feel that drinking water is too plain, you can always try infused water.
3. Practice mindful eating
Mindful eating means paying attention to the food you’re eating. Avoid distractions while eating, such as watching TV or working on the computer. When you aren’t fully paying attention to the meal, you may not even notice when you are full. Make sure to chew your food thoroughly and take the time to appreciate the flavors and textures. Mindful eating not only helps to reduce overeating but can also improve digestion.
4. Get enough sleep
A good night's sleep is essential for maintaining a healthy lifestyle. Sleep deprivation can lead to a slower metabolism, increased hunger, and decreased energy levels. Aim to get 7-9 hours of sleep per night to support your weight loss efforts.
5. Be kind to yourself
Setbacks happen, but it doesn't mean your weight loss journey is over. Practice self-compassion and focus on the healthy choices you can make in the present moment. It's easy to get discouraged when you're too hard on yourself. Look at your overall progress, forgive yourself for slip-ups, and stay committed to making healthier choices.
Most importantly, if you happen to eat something that isn't healthy, make sure you get back on track and have a GOLO-friendly meal the next time you eat.
6. Include physical activity into your day
Regular physical activity can help to burn calories, boost your metabolism, and keep your body in shape. Something as simple as going for a walk can help.
7. Keep a food journal
A food journal helps you stay honest about what, when, and how much you are eating. Plus, it allows you to look back at what you ate to see if certain foods might be affecting your progress.
Make sure you record your meal as soon as you eat. If you wait until the end of the day, your recollection will be less accurate.
Quick tip: Take a picture of your meal so it's easy to remember what you ate!
8. Practice patience
It’s important to keep in mind that losing weight doesn't happen overnight. You didn’t gain the weight overnight, so it may take some time for you to lose it.
Especially in the beginning, it can feel like the amount of effort you're putting into your new, healthy lifestyle exceeds what you're getting out of it. So try to focus on the day-to-day aspects of following the GOLO for Life® Plan without obsession over the number on your scale.
Be patient, give your body time to adjust, and learn how to live a healthy lifestyle that works for you.