The good intentions are in full swing. Many people want to lose weight, but many have already stopped. Research shows that 97% fall back into old habits. Maintaining weight loss is difficult and complex.

tips to weight loss

But how is that actually possible? Insufficient willpower? Or is there something else going on? I can already tell you, willpower is important, but there are many more factors that play a role in sustaining. We always say ‘willpower is overrated’. In this article, we provide practical and proven tips aimed at losing weight and persevering.

Willpower is overrated.

Losing weight is easy. Don’t hold on.

Losing weight is easy. You download an app such as  Virtuagym Food or MyFitnessPal. In the app, you specify height, weight, age, goal, when and how active you are. The app then tells you how many calories you can eat in a day to achieve that goal. You adhere to this calorie restriction every day. You are losing weight. Keep this full for the chosen period and you will reach your desired weight. That’s it.

The problem with this is of course perseverance. Anyone can lose weight, but keep it up is a job in itself.

Anyone can lose weight, but keep it up is a job in itself.

Willpower, not the most important thing

Of course, you will need the willpower to change habits, but willpower is not the primary source of power to sustain. There are many other factors and skills that influence success. Willpower is important but nobody can manage it on their own.

Maintaining weight: 10 proven tips!

There are many, many factors that influence persistence. We discuss the most important ones that we also discuss with our customers.

Tip 1: Make sure you have a plan and make it SMART

You may know how much you want to lose, but you don’t have a specific plan. Make it SMART. Example. I want to lose 10 kg as of 1 July 2018. To achieve this, I will work out twice a week, immediately after work, together with girlfriend Jannette. And every Wednesday and Saturday I go to the supermarket on foot, eat chocolate twice a week and when I go out for dinner I don’t take dessert but coffee. Moreover, I do not eat chips at Netflix for at least 4 days a week. I weigh myself every 4 weeks and adjust my calorie requirement when I’m not on schedule etc.

Fail to plan is a plan to fail

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Tip 2: Make sure you have a clear view of the desired result

You want to lose 10 kg, but what (emotional) result does this give you? For example, you want to feel sexier, have more confidence or have the energy to play with your children. It is different for everyone, but discover where you feel an emotion. That is your fuel. In the end, nobody wants to lose weight (= pay attention to your food) but is looking for the result that gives. Visualize that result.

Tip 3: Exercise moderately intensively for at least 30 minutes a day

In addition to the many health benefits, sufficient exercise – at least half an hour a day – provides more willpower. You also feel better. By moderately intensive, we mean that your heart rate will go up slightly without you necessarily sweating. By cycling or walking briskly.

Tip 4: Stop multitasking when it comes to food

Research has shown that you make less conscious choices through multitasking. In addition, multitasking ensures that your brain receives a less good signal when you have eaten enough. So stop phoning in the supermarket and have dinner during Netflixing.

Tip 5: Make sure you get enough sleep

You can still be so motivated, but chronic lack of sleep causes less willpower for everyone. How many hours of sleep you need is different for everyone. Maintaining weight loss is just a little easier if you have slept well.

Tip 6: Manage your stress

An increased stress level can also make choices negatively. Stress is not necessarily bad, this mechanism definitely has a function unless it hinders you. Don’t try to remove stress but try to manage it.

Tip 7: Reduce alcohol

Alcohol reduces your willpower and motivation. For example, alcohol at parties makes it more difficult to leave those bitterballen. And that you want something greasy and salty the next day. You do not have to stop completely, but discover what is possible for you, for example, an extra non-alcoholic evening in the week or 2 fewer beers for a birthday. What works for you.

Tip 8: Involve your environment and partner

An often underestimated point, but your environment is very important when losing weight. For example, a partner who does not support you with losing weight, food that is constantly on the screen, candy that is on the table, family members who eat in front of you. It is nice if your partner, family or friends support you with weight loss.

Tip 9: Lost weight earlier? Discover what worked and what didn’t work

Most people have already lost weight in the past. Discover what worked for you then and what didn’t. Then do more of what worked and stop what didn’t work.

Tip 10: The best diet is the diet that you can sustain

There are many diets, but the best diet is what you can do.

Resume

  • 97% of all intentions fail
  • Losing weight is difficult and complex
  • There is much more to it than just willpower
  • 10 tips to keep losing weight
    • Tip 1: Make sure you have a plan and make it SMART
    • Tip 2: Make sure you have a clear view of the desired result
    • Tip 3: Exercise moderately intensively for at least 30 minutes a day
    • Tip 4: Stop multitasking when it comes to food
    • Tip 5: Make sure you get enough sleep
    • Tip 6: Manage your stress
    • Tip 7: Reduce alcohol
    • Tip 8: Involve your environment and partner
    • Tip 9: Lost weight earlier? Discover what worked and what didn’t work
    • Tip 10: The best diet is the diet that you can sustain

Good luck persevering! If you have questions or tips that you want to share with other readers, put it in the comments.

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