Lose weight is a big step towards a potentially healthier lifestyle, however maintaining it is the ultimate goal for many people who choose to make changes to their diet and routine. If sustainable weight loss is something you want to achieve, then it’s important ignore fads and stick to a few key habits instead, according to an expert.
“If it sounds too good to be true, it probably is,” says Cory Ruth, an expert on RDN, women’s health and PCOS, and executive director of The women’s dietician. “The problem with many fad diets right now is that they are incredibly restrictive. Yes, you can lose 10 pounds in 2 weeks by cutting all carbs, but the minute you look at a slice of bread, all that weight (and maybe more) will come right back on.”
“Weight loss needs to be sustainable over time,” adds Ruth, “and it needs to come in the form of long-term healthy habits. Losing weight at a slower rate can help keep it off for now and for life.” .
When it comes to sustainable weight loss, Ruth suggests the following three steps as the best thing you can do to achieve lasting results. Read on for his advice, and for more information, check out 8 things to know before trying to lose belly fat.
When it comes to how much you eat, Ruth explains: “Staying in a calorie deficit is critical to weight loss, so knowing how many calories you need to eat consistently to be in that deficit is key. Calorie tracking with something like MyFitnessPal It’s not necessary, but it’s very helpful in helping us figure out how to better manage proper portion control.”
Related: A surprising effect of cutting calories, according to a new study
Enjoying a meal in a restaurant It can be a good way to pamper yourself, however, it may not be something you want to do too often if you want to keep off excess weight.
“[Eat] most of your meals and snacks in your own kitchen,” says Ruth. “When we eat out, we inevitably take in more calories, fat, and sugar. Being the one in control of what and how much of an ingredient goes into your food is a surefire way to eat better for weight management.”
Related: The 100 easiest recipes anyone can make at home
What What you eat is just as important as how much you’re eating and where, says Ruth. That’s why you should aim to “fill half your plate with low-starch vegetables, a quarter with protein, and a small portion with carbohydrates.”
As Ruth explains, “This ‘plate method’ It’s such an easy and visual way to balance your plate for better weight control.”
To learn more about sustainable weight loss, be sure to read Eating habits for weight loss that experts say really work. So don’t forget Subscribe to our newsletter for more information on the latest health and food news.
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