Permanent weight loss isn’t an easy task. It can be a lifelong journey.
While there’s no overnight fix, there are many habits you can change to promote permanent weight loss. Here are 10 changes to your daily routine that you can start straight away.
Free Download: How To Stick To Your Fitness Resolutions10 Steps Towards Permanent Weight Loss
1. Wake Up Earlier
The first habit change that promotes permanent weight loss is waking up earlier.
Waking up even 30 minutes earlier can have a huge impact on your weight loss. Use that extra 30 minutes to go for a walk, come up with an action-packed activity plan for the day, or simply stretch, drink water, and prepare for your day.
2. Find Support
Find someone who is going through a similar weight loss journey or join a support group.
Having someone or multiple people who are going through the same struggles, and obstacles, and who will be happy to celebrate your achievements is crucial to maintaining permanent weight loss. We weren’t created and we aren’t built to be solitary creatures. Having people who you can lean on, who will build you up, or kick you in the behind will make your weight loss journey successful.
3. Drink More Water
Water is a critical component of cellular activity throughout our entire bodies. Water keeps us alive and without an adequate amount, we can experience many negative and severe health issues.
The NASM (National Academy of Sports Medicine) recommends the following water intake per day:
- Men: 125-130 oz/day (approx. 16 cups)
- Women: 91-95 oz/day (approx. 12 cups)
If you want to permanently keep excessive weight off, allow water to become your best friend. Drink a glass of water as soon as you wake up in the morning, with your breakfast, and bring a jug of water to work with you. Replace your sugary lunch or dinner-time beverage with water.
Also, you don’t have to drink plain water 24/7. There are many different flavorful zero-calorie mixers available at your local store. Find a few flavors you like and pre-make different drinks for the fridge. This way you can get a variety of taste options while still achieving the optimal amount of water intake.
4. Eat More Often
Eating three large meals a day is simply not the best way to lose weight or keep weight off long-term. Instead, opt for 5-6 smaller meals spaced evenly throughout the day.
Try to eat something every 3-4 hours. You don’t need to eat a full-fledged meal each time but a small portion is necessary. Getting yourself on an eating schedule will help regulate your metabolism and help it work in your favor instead of against you.
5. Decrease Alcohol Consumption
While drinking alcohol may be how you have fun with friends or relax after a hard day’s work, it’s a complete waste of calories.
Your body doesn’t benefit in any way shape or form from the calories taken in from drinking alcohol. Not only that, drinking alcohol can decrease your motivation, increase hunger and put you at risk for health issues. If you’re unable to cut drinking out altogether, decrease it as much as possible.
6. Regular Exercise
Taking part in structured and regular exercise can include any of the following activities:
- Going to the gym
- Joining a sports team
- Joining a walking, jogging, or running club
- Signing up and training for a race or other sports event
- Completing any type physical activity on a regular basis
The American Heart Association recommends adults get the following physical exercise per week:
- 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity or a combination of both
- Moderate- to high-intensity muscle-strengthening activity (such as resistance or weights) on at least 2 days per week.
7. Be More Active in Day-to-Day Life
Find ways to get up and move as much as possible.
Park further away from store entrances. Make multiple trips to and from your car when carrying in groceries or other items. Take phone calls and meetings while standing up or walking around. Set an alarm to move for 6 minutes every hour. Learn to incorporate stretching into your daily activities. Move, move, move as much as possible throughout the day.
8. Limit Junk Food
If junk food isn’t in your house, you can’t eat it.
Throw away or give away all the junk food that’s in your home. If anyone else in your household wants junk food available to them, ask them to keep it in their room or somewhere not easily accessible to you. Pack your house, car, and bags with healthy snack options so you’re not tempted to stop at a store for junk food.
9. Eliminate Fast Food
Fast food can be an easy way to stop hunger but it’s extremely bad for your weight loss journey.
Short-term effects of eating fast food include an increase in blood pressure, blood sugar, binge eating, and non-nutritional intake. Long-term effects include weight gain, an increase in immunity and inflammation, an increase in digestive issues, and heart disease.
10. Have a Bedtime Routine
It’s important to establish a bedtime routine. This should include no technology 30 minutes before sleep, no food 2 hours before sleep, a quiet place to lay your head, and a comfortable and quiet environment.
Free Download: How To Stick To Your Health & Fitness Goals
Health and fitness goals are notoriously prone to not being fulfilled. Making a resolution, a promise to ourselves that we’re going to do something different than we’ve done in the past can be a challenge.
Statistics show that by the end of the first week, 25% of people have given up and gone back to their pre-resolution ways. But it doesn’t have to be that way. To help you stick to your health goals, download this free Fitness Resolution Report to see how sticking to your promise doesn’t have to be like a prison sentence.
