Eight Secrets To Weight Loss Success
You’ve probably heard that losing weight is hard, but you may not know exactly how much work it takes to make your body into the new you. There’s a lot of truth to that: Weight loss is like any other process in life. It requires planning and commitment. And for most people, it also requires some level of sacrifice. If you’re ready to take on this challenge and start looking at yourself as someone who can do anything, whether it be running a marathon or hitting the gym every day, then read on!
1. Don’t diet
The first secret to weight loss success is not to diet. Some people think that if they eat less, they’ll lose weight and keep the weight off for good. But this isn’t true! You can have a healthy body by eating healthy foods (and some junk), but if your goal is to lose weight and keep it off, then you need to actually change what goes into your mouth rather than just reducing the volume of food you consume—especially processed foods like cookies and chips that contain no nutritional value whatsoever!
2. Eat breakfast every day
Breakfast is the most important meal of the day. It’s also a great way to lose weight because it helps you feel full, avoid overeating at other meals and keep your blood sugar levels stable.
That’s right: breakfast makes you lose weight because it keeps your body from going into starvation mode. When we skip breakfast one morning and then eat more later on in the day (or even all week), our hormones will tell us that there isn’t enough fuel around for our bodies’ daily activities—and so instead of using their stored fat reserves as energy instead of glucose (the type found in food), they turn to their own stored sugar supplies instead!
In essence, this causes an insulin spike which causes leptin resistance—which means less motivation for burning off calories throughout the day!
3. Cut calories gradually
When you’re trying to lose weight, it’s important not to cut calories too quickly. Don’t go on a diet and then try cutting your calories down by 1,000 per day. More than likely, this will take more than one week to achieve and may result in rebound weight gain.
Instead of going cold turkey, start by cutting your daily caloric intake by only 500 per day over several days until you reach the goal number of calories that works for your body type and lifestyle habits (i.e., couch potato vs athlete). If this sounds like too much work then consider using an app like MyFitnessPal which helps calculate how many calories should be eaten each day based on gender plus activity level so there’s no guesswork involved—it’ll tell us what we need!
4. Exercise, every day
Exercise is important for weight loss, but it can be hard to find the time to fit it in. If you want to lose weight and keep it off, exercise is going to be one of your biggest allies.
The benefits of exercise are endless: It helps you sleep better, relieves stress and depression (and also helps prevent both), makes you feel more energetic throughout the day—and in general improves your mood! Exercise can also help prevent or reverse some diseases like heart disease and diabetes.
The best part about exercising regularly? It makes us feel good about ourselves! When we’re active on a regular basis we start seeing ourselves as capable adults who deserve respect rather than victims who need pity or help from others (this applies especially if someone has taken advantage of our health problems).
5. Make exercise fun
If you’re looking for ways to make exercise fun, consider the following ideas:
- Make it something you enjoy. If your workout is boring, then it won’t be effective.
- Look forward to doing it. Exercise should be something that brings you joy and makes the world around you look brighter when you’re done with your workout routine!
- Do it with friends or family members who support each other’s efforts toward fitness goals and healthy lifestyles in general! This can also help keep things interesting since there are always new challenges waiting at every turn (i.e., “I want those muscles so bad!”).
6. Eat fruits and vegetables
Fruits and vegetables are high in fiber, antioxidants, vitamins, and minerals. They also contain low calories (only 100-200 calories per serving) that can help you lose weight by keeping your blood sugar levels stable. Some studies have found that people who regularly eat a diet rich in fruit and vegetables have lower rates of heart disease compared to those who don’t eat these foods regularly.
Fruits and vegetables provide water content as well as fiber which helps support healthy digestion while also helping with weight loss because they fill up our stomachs with fewer calories than other items we consume during a meal (such as protein). Fruits like apples can also help with skin health by reducing inflammation due to oxidative stress caused by free radicals produced when food goes through oxidation processes after being processed from raw form into cooked products such as fries or chips!
7. Avoid emotional triggers to overeating
- Avoid emotional triggers to overeating.
- Do you know the feeling of being stressed, bored, or angry? That can be a trigger for you to eat more. It’s okay to get upset sometimes—but try not to do it in front of the TV or with food! If you’re having a bad day and want some comfort food, think about how many calories are in that bag of chips instead and decide whether or not it’s worth it for your mood (or health) today!
8. Set a plan for setbacks
- Reduce the frequency of setbacks. Some people are able to bounce back from setbacks quickly, while others have a harder time doing so. The key is to keep on going even when you’re experiencing a setback or two. Don’t give up! If there’s anything that can help you stay motivated during your weight loss journey, it’s knowing that there will always be another opportunity for success waiting on the horizon—and maybe even many more beyond that one as well (if not).
- Reward yourself for overcoming setbacks. When things go wrong in life or with your goals and dreams, remember what happened so that next time something similar happens again (or if not exactly like), you’ll know exactly how much worse things could’ve gotten if so much as one small thing went wrong along this journey toward better health!
In fact, in a recent study of successful “losers” — people who lost an average of 66 pounds and kept the weight off for at least five years – researchers found that even people with the most stubborn weight problems, including yo-yo dieters and those who had been fat since childhood, were able to slim down.
The study, which was published in the journal Obesity Research & Clinical Practice, involved 180 people who had lost at least 30 pounds and kept it off for at least five years. The participants were split into two groups: those who were obese (BMI greater than 30), and those who were not.
The researchers found that the average weight loss was 66 pounds among all of them, but some were more successful than others. For example, only 13% of participants with a BMI over 30 managed to lose more than 70 pounds during their time as “losers.”
On the other hand, about half of those who didn’t have too much trouble losing weight did so within six months or less; another quarter lost between one year and two years; another quarter had been fat since childhood but still managed to slim down in under three years; one-third took up to four years before reaching their goal weight; one-quarter remained obese after losing all their excess baggage–and some didn’t even start working on their diet until after they’d gotten down below 140 lbs!
If losing weight is your goal, remember that there’s no right or wrong way to do it. Take these tips and apply them in the best way that works for you. You can’t go wrong if you focus on eating healthy foods and getting some exercise each day.