How to Sustainably and Safely Lose Weight

How to Sustainably and Safely Lose Weight

February 8, 2023

If you want to lose weight and keep it off, following a sustainable, healthy method is your best bet. By making small, incremental changes in your diet and exercise program, you will see big results over the long haul. There are a lot of fad diets and dramatic weight loss claims on the market today, but the truth is that healthy weight loss takes some time. The results of sustainable weight loss can last for a lifetime, and you will enjoy better health in the process. 

9 Tips for Healthy Weight Loss

 

Tip 1: Avoid Quick Fixes

Any diet or weight loss program that claims to help you lose pounds rapidly with a quick fix - like a pill or a very restrictive eating program - is not a good idea. Not only do these methods rarely deliver the results they promise, but you also may be risking your health, as many weight loss “aids” are unsafe. Fad diets that have you restricting a variety of foods will deprive your body of needed nutrients and will not be sustainable in the long run. Any results you see from crash diets or quick weight loss programs will not last.

 

Tip 2: Set Realistic Goals and Milestones

The first step to creating lasting weight loss is to set realistic goals and milestones. Make sure your goals are S.M.A.R.T. - which means Specific, Measurable, Achievable, Realistic, and Timely. Break down your weight loss goal into measurable, attainable amounts. It’s a good idea to check with your doctor to help you set a realistic, healthy weight loss goal. In general, a healthy rate of weight loss is 1 to 2 pounds per week. This means you would need to burn 500 calories more than you consume each day for a week to lose 1 pound or 1,000 calories more than you consume each day for a week to lose 2 pounds.

 

Tip 3: Look at the Big Picture

Having specific weight loss goals will help you stay on track, but numbers shouldn’t be the only way you measure your progress. When you are following a healthy weight management plan with nutritious eating and exercise, you will also see results in many areas of your life - from having more energy and feeling better to sleeping more soundly at night. Celebrate these wins in your journey too and it will help you stay motivated.

 

Tip 4: Track Your Eating

Track your eating and exercise habits to help you progress in your weight loss journey. You can use a food tracking app to help you see how many calories you consume each day and identify foods that may be hindering your weight loss progress. In general, you will want to eat foods that are high in nutrients but not high in calories to help you lose weight and get the nutrients your body needs to function well. Also, choose a variety of fresh foods in different colors to maximize your nutrient intake. You will need to eat whole grains, lean protein foods, and plenty of fruits and vegetables to help you stay healthy and feel energized.

 

Tip 5: Track Your Exercise

Keep track of your workouts using a fitness tracker. You can use a fitness tracking app, like the Cubii mobile app, or device to monitor your step count and activity levels. A fitness tracker will help you see how many calories you burn in a day so you can make sure you’re burning enough calories to have a deficit and lose weight. You will want to burn 500 more calories than you consume to lose 1 pound in a week. If you are consuming more than you burn, you will be able to step up your workouts and track them using your fitness app or device.

 

Tip 6: Celebrate Progress

Most people are very hard on themselves and focus on setbacks instead of progress. As you go through your weight loss journey, celebrate your wins. If you meet your weekly weight loss goal, reward yourself. The reward doesn’t have to be big and can be anything from a new pair of workout pants to enjoying some self-care time with a nap, a bath, or a favorite podcast.

 

Tip 7: Slow and Steady Wins the Race

The old expression “slow and steady wins the race” is true for weight loss. You may be frustrated by seeing people make dramatic weight loss progress on social media or TV, but keep in mind that it may not be accurate or real and, slow, steady progress will help you lose your weight for good. Quick fixes are often dangerous, and the results do not last. It’s normal to have some obstacles and setbacks in a healthy weight loss journey so do not give up.

 

Tip 8: Find Accountability

Enlisting the support of your friends and family will help you to lose weight and keep it off. Social support and accountability will help you stay motivated and positive as you embark on a weight loss journey. You can partner up with a workout buddy or family member for workouts or daily walks and share your results and progress with each other. If you're using the Cubii mobile app, try finding a new group to keep track of your strides with. Social media can also offer a support network of people who are on similar paths and who will keep you accountable and cheer you on.

 

Tip 9: Get Checked as Needed

If you find that even when you eat nutritiously and exercise regularly you cannot lose weight, check with your doctor to make sure there aren’t any underlying health issues holding you back. If you need more help with a healthy eating plan, consult a dietician for a customized eating program that suits your weight loss goals and taste preferences.

 

The journey to lose weight safely and sustainably is not always an easy one but it will be worth a lifetime of rewards of better health and quality of life.

 

If you need more help staying motivated, check out our Motivational Tips for Getting Started With Your Workouts.


Top Stories
Breaking Down the Fundamentals of Eating
Breaking Down the Fundamentals of Eating

With all the diet trends, eating fads, and weight loss claims, it can be confusing to figure out what to eat and how often. Read more about these fundamentals of healthy eating to help you make healthy eating choices with science-backed strategies.

How to Eat Healthy on a Budget
How to Eat Healthy on a Budget

There is often a misconception that eating healthy will cost you a ton of money, but we're here to show you that anyone can eat healthy if they know how to shop! Read more for tips and tricks on navigating the grocery store while on a budget.

Motivational Tips For Getting Started
Motivational Tips For Getting Started

Are you ready to kick-start your wellness journey, but feeling overwhelmed with where to start? Keep reading to learn how you can keep yourself motivated to reach your goals!

Loading...