20+ Realistic Ways to Lose Weight Consistently (Honesty No One is Talking About)
After all, shedding off the extra pounds is the end goal, right?
Forget about getting rid of the medical dangers that come along with excess body fat. Sure, it would be nice to get rid of those too, but for the most part, you’re a simpler soul with much kinder dreams.
You want to look prettier before the age takes the good looks you have, fit in clothes you like rather than wearing that cover-up, and at the bottom end, you want to live in a body that radiates power and vitality.
You want to live a full life. Fiercer. And proud.
No more hating your body. No more sucking over lack of confidence. No more feeling uncomfortable or depressed for lacking surety. And no more lack of a date or a romantic outlet.
But there is one important thing no one is telling you. Everyone is holding it back from you or telling you half-truths.
And I can guarantee you won’t enjoy it either.
But here it is:
95% of people who lose weight regain it all in the long-term.
It is unsettling statistics.
But here’s one question that brings everything into perspective:
Unpacking the Keys of Consistent Weight Loss
Too often, everyone in the weight loss world overlooks consistency. Nearly everyone wants to lose weight fast, in a week, and without sweating it out.
But if you look closely, you’ll see that the inconsistent approach has fatal flaws.
And the surest way to understand how to lose weight consistently is to examine long-term weight loss success stories, identify what’s common in every case, and then implement what’s working.
And one thing is for certain:
Three constants unfold in every successful weight loss.
The 3 Keys to Consistent Weight Loss
- The Weight Loss Psychology (Tuning the mind to only focus on factual information on nutrition, fitness, and overall wellness)
- Rewriting Dieting Habits (The most critical weight loss component)
- Getting Active at the Right Pace ( To move you toward your best self)
Combined, the three mechanisms have extreme efficacy at setting superior weight loss solution.
The only problem?
The combination above is a hard one to crash. And it’s what stops many weight watchers.
But let’s crack them further into 20+ ways to lose weight consistently and assess how the multi-disciplinary approach works.
A. The Weight Loss Psychology
Uncovering and Neutralizing the Invisible Scripts that Stop People from Losing Weight
1. Revisit What You Know About Weight Loss
For lots of people, Googling random pages for weight loss tips is the only source of weight loss knowledge.
No question. Google is a powerful source of information, but you know what’s more important?
The insider view of what’s working.
That means finding real people who have lost weight and kept it off for more than a year or two to give you a closer view of the real experience, the exact strategies, the struggles, and the triumphs that come along with weight loss. Only then can you understand why it’s so hard to lose weight.
And online is a mine with real-world experience to feed your mind.
The aim is to feed your mind with life-changing information that will make your approach guilt-free.
Along, you’ll discover that weight loss is a form of energy balance. And that alone sets you apart from the rest.
2. Clock Enough Sleep Every Night
Yes, it is hard to stick to a good sleep schedule every day in a world of multiple distractions.
But if you find yourself coming up with excuses not to attempt to get enough sleep, it is time you ask yourself one disturbing question:
How badly do you need to get in shape?
Because, getting enough rest is an easy way to encourage weight loss. Sleep keeps the appetite hormones (ghrelin and leptin) in check. Insufficient sleep creates an imbalance of these hormones, leading to increased appetite.
And appetite has a powerful effect on consistent weight loss.
What’s more, low-quality sleep highers cortisol hormone, which tells your body to store more fats to fuel your waking hours. In fact, lack of sufficient sleep undermines your dietary attempts to lose weight.
As an adult, you should aim for between seven and nine hours a night.
3. Monitor your Weight loss Progress
And this begs the question:
What’s so critical with monitoring weight loss progress?
You stick to your weight loss program, diet out, and weigh yourself weekly because you expect tangible results.
A weight loss calculator will help to paint a clear picture of where you’re and where you’re aiming at.
Better yet, monitoring the process makes it easy to identify what’s not working while showing your strength on the program.
A daily record of what you eat, what you do, at what time, your moods, and your feelings is essential.
4. Set Realistic Expectation
Regardless of what you want to achieve, setting a goal is important. But you don’t need the feeling of being adrift in the world. You don’t need to work hard and seem not to get anywhere worthwhile.
Take enough time to think about the weight loss you want a week and set a formal goal. A realistic one, which only means it is doable, sustainable in the context of career and family. After six months, you can reevaluate your weight goals if you want to speed it.
5. Weigh Yourself Less Often
“But… but… I want to track my daily progress,” you say.
But here is the fact:
Often, the scale doesn’t respond instantly to your efforts.
A typical fluid shift could discourage you, especially when you weigh yourself several times a day. Plus, it’s easy to be a scale addict and lose track of everything around you.
Weigh yourself at the start of your journey, then set a goal of losing a certain amount of weight weekly or bi-weekly. After a week or two weeks, give yourself the option to weigh yourself again. This will make your weight loss progress happier and more comfortable.
6. Surround Yourself with Support
Don’t get it alone.
Along the way, you’ll feel like the whole world is conspiring against you. And instead of leaving your success to will power, it is better to put support system in place.
Set up your household, your day, your friends, and your work environment to support you.
That means not bringing junk food into your house if that’s a trigger for you. It means planning when it comes to snacking and traveling. It means not letting yourself go so long between meals that you find yourself hungry. It means deciding each day to take care of you. And more importantly, it means surrounding yourself with the right company.
7. Ditch Old Non-Working Habits
Old habits die hard.
You’ll want to eat junk snacks, sleep late, and feel like quitting your diet. But that’s not how successful weight loss happens.
Old habit slows you down. And you can’t keep on doing things the way you use to.
Slowly but sure, try to identify where you are engaging in behavior that undermines consistent weight loss. Then turn them around with manageable steps that you can easily handle without feeling deprived.
For instance, you can start by changing snacks from a bag of cookies or chips to a piece of fruit. The next night, try to have a calorie-free drink. Eventually, you can start exercising while you’re watching TV.
Another way is not allowing unhealthy snacks in your house if you’re unable to control yourself with unhealthy snacks.
8. Stay Away from Gimmicks
It sounds so easy, right?
But even smart people succumb to this pitfall, because these weight loss fads sabotages the mind. In fact, gimmicks is one reason why it is so hard to lose weight.
You’ll hear about: how to lose 20 pounds in 7 days, how to lose weight fast, wonder pills, and tons of weight loss fad out there.
You have to wonder, though, is all this internet stuff real, or is it a fad? And if it is real, why isn’t everyone losing weight?
The sad fact is — there is a lot nobody is telling you.
These quick fixes never deliver long term results. They’re a waste of money and time.
If you want to drop pounds consistently, stay away from gimmicks. Instead, stick to weight-loss strategies that deliver permanent weight loss.
9. Check Your Hormones
The idea here is to identify why pounds aren’t getting off despite trying all the weight loss tips.
You might be dieting, monitoring your calorie intake, and even went a notch higher to exercise, but the scale isn’t reflecting your progress. The problem might not be your process but with your hormone.
The 2 Hormone-Condition That Undermine Weight Loss Efforts
a. Thyroid hormone deficiency (Hypothyroidism)
b. Over Concentration of Stress Hormone (Cortisol hormone)
Lets slightly dig into how they affect your weight loss effort.
a. Thyroid Hormone
Thyroid hormone regulates body metabolism. Your metabolism decreases when you have thyroid hormone deficiency (hypothyroidism).
The condition results in weight gain but won’t exceed 15 pounds. But no weight watcher want any dragging factor.
If you suspect hypothyroidism is dragging you, arrange a blood test to measure the concentration of the thyroid-stimulating hormone with your physician.
But more importantly, eat food like fish, shellfish, sea vegetables, and any other iodine-rich meal to prevent thyroid hormone deficiency.
b. Stress hormone (Cortisol)
Cortisol hormone can be a little intimidating.
We all have stress. And stress releases cortisol hormone in our system. Cortisol hormone increases the sugar levels in your body for muscles to use. When sugar levels increases but underutilized, your body converts them to fat, which limits progress in weight loss.
10. Stay Mindful
Mindfulness is the practice of entirely focusing on the moment and bringing your thoughts and feelings together.
Staying mindful helps you monitor your eating habits, regulate the cortisol hormone, and allows you to pay attention to the physical sensation of hunger — which are the core of weight loss.
B. Rewriting Dieting Habits to Lose Weight Consistently
Many people get confused between dieting and exercising — they can’t tell which determines the amount of weight loss.
Dieting is the foolproof weight loss measure. Physical exercise is only an excellent supplement.
But that doesn’t mean an extreme diet is the best way to lose weight.
If anything, though, it is the opposite. An extreme diet has fatal flaws. It deprives you major nutrients.
Even though you may experience weight loss with extreme diet, you’ll get all the fat back because it’s nearly impossible live on such a diet.
It is way more important to think of food like budget and be frugal in your approach. Spend more calories on foods that treat your body well, and save a little extra for what you crave.
And here is one important fact that brings everything into perspective:
When starting, you’ll lose weight weekly, gradually slowing down week after week. Eventually, your body will adjust to your caloric intake, and your weight loss will stop. And that’s where exercise comes in handy to push you to your target weight loss.
But you’ll hear people saying that calories counting doesn’t work. But that’s not true. All calories sources aren’t the same.
If you eat 500 calories of garbage, you’ll be hungry in the next 30 minutes and end up overeating. If you eat 500 calories of lean chicken and veggies, you’ll feel stuffed.
In other words, even if you don’t count calories, the idea of calories-counting gives you a better understanding of what you’re eating.
That said, how can you keep on eating and still lose weight?
11. Split Your Daily Portion
Split your portion throughout the day to sustain you. You can:
- Eat breakfast, lunch, and dinner daily, without skipping. Otherwise, you’ll starve later and it’s easy to overeat when hungry.
- Keep lunch below 400 calories. That’s not many calories, so try to pick up something filling (example: Campbell’s Chunky soup).
- Get a 150 calories snack to take you through the afternoon (example: Tuna, apple, tiny Cliff bar, turkey).
- Try to keep dinner under 1000 calories.
- Another snack 150 calories snack to take you through the evening
But here’s a follow up question:
What type of food should you focus on?
12. Feed on Weight Loss Friendly Diet
Shy away from processed sugar and bring on fiber.
Refined carbs like white bread, cookies, and chips, are so calorie-dense — ate them in plenty, and you lower chances of succeeding.
Instead, replace them with friendlier options like whole-grain, fiber-filled fruit, and veggies to make you fuller on few calories.
13. Eat from a Small-Sized Plate
True, it’s an optical illusion, but a powerful one in this case.
After all, how do you tell something is bigger or smaller? You compare it with another, and that isn’t exceptional when cutting down your calories. Your mind subconsciously tells you the food is a big piece when you eat it from a smaller plate and vice versa.
14. Tell Everyone You’re watching your diet
Talking to family, roommates, and even co-workers about tough subjects can be more uncomfortable at first. But your spouse, children, parents, or siblings need to know what is going through your life. Not only for the sake of knowing but also for the help you need to crash your goal.
No one will push the junk food on your way. No one will put you in the conversation that weighs you down. And most, if not all, will drop the suggestion of “treat yourself” when talking to you.
15. Eat Real Food
Outside there is a market of special low-carbs diets. It easy to get fooled by the creative market.
Yes, you should eat low-carbs food, but the practical way is from real food. That’s what will make your weight loss progress sustainable.
Shy away from the liquid diet fad, no-carbs diet, and any other extreme diet. As far as excess carbs make you fat, but your body needs carbohydrates. It is the only source of energy for the brain and red blood cells. So smarten up with your diet choice.
C. Get Active at Your Own Pace — How to Maintain Weight Loss with Exercise
After you’ve been dieting for a while and lost considerable weight, you’ll start to realize small changes in your weight loss. Eventually, the process will plateau off.
When the progress flattens, it’s a high time to integrate exercise into your weight loss program.
While exercise isn’t strictly necessary for weight loss, mastering it alone presents tremendous results.
Mastered exercise can turn your body into a fat-shredding machine and burn calories even when asleep. But as any other worthwhile routine, it requires commitment and resilience.
And stop wondering about aerobic and anaerobic exercise — they both burn fat, except in a different way.
And that leads us to the first way to lose weight consistently with exercise.
16. Start with Aerobic Exercise ( Cardio Exercise)
You don’t want to dabble your way starting an exercise program then dropping it after a while. It demoralizes and makes exercise appear difficult. You’ll have best results if you start with aerobic exercises.
There are lot of reasons. But here are the two main reasons:
- It builds person’s aerobic capacity, which is critical in any workout you’ll be doing.
- And more importantly, it involves large muscles, which means you’ll burn more fats and encourage you to continue.
But aerobic alone isn’t great because it only burns fat when you’re exercising. If you want to burn calories even when asleep, you need to stretch further to weight lifting.
17. Do Weight Lifting (And Burn Calories Even When Sleeping)
The idea is to make your body a fat shredder even when you’re not training.
Weight Lifting (anaerobic exercise) builds and increases muscle mass. In time, your body metabolism will increase to burn more calories even when at rest.
But weight lifting alone does not lead to a considerable weight loss because it does not burn tons of calories. However, after you build enough muscles, it’ll burn calories even when you’re at rest.
18. Boost your NEAT
NEAT (Non-Exercise Activity Thermogenesis) is anything that increases your energy expenditure.
For instance, you can play with your kid (if you’ve one), dance to music, take stairs rather than lifts, walk to the mall, and any other activity that get you moving. As a result, your body will work a little harder, increasing calorie deficit.
Even if you’re NEAT only gets you calories deficit of 70 Cal a day — it is still okay. That translates to 490 calories a week, which brings you closer to your weight loss goal.
19. Schedule Your Workout
As with any other important but non-urgent thing, you must schedule time for exercising or it won’t happen at all.
Set aside specific time for your workout and make an appointment with your exercise ahead of time to eliminate the excuse of not having time for exercise.
20. Have a Workout Partner
One of the key benefit of having a workout partner is that you get a space to unpack difficult puzzle and dig deep into challenges you’re going through in your approach.
Get yourself a workout partner — even if it’s your Labrador — it will help keep you honest about your plan.
Bonus + Way To Lose Weight Consistently
After reading through all of this guide, you might feel like, “Well, damn, I am just a screw-up. How do I get serious about losing weight.”
Here is the fact:
We’re all screw-ups. Everybody makes mistakes. And looking back, it is horrifying how many mistakes you’ve made.
But you’re still here.
Learn from each wrong step. Get the hacks from smart weight watchers and master the craft. When you listen to every other successful weight loss story, you’ll hear the same story. Over and over again.
It isn’t a coincidence, that’s how consistent weight loss happens. You live and learn.
If you’re having any difficulty with any weight loss tip in this guide, it just means you’re in the beginning stage of your journey. Take your licks, do your best to learn from them, and never lose faith in yourself.
You really can do this.
There is nothing wrong with you.
Just keep going.