Small, consistent changes can lead to long-term success.

Have you ever attempted a "weight loss journey" just to find that it wasn't sustainable for the long term? You may have pushed yourself too hard causing you to fall off your program.

There is mounting research indicating that small steps towards success are more likely to lead to improved long-term outcomes.

Here are 5 tips for weight loss that work:

#1 Substitutions for Weight Loss

Fat is not inherently bad as was once thought. It is a vital macronutrient for our diet. What makes fat challenging is its high caloric density per volume of food.

- United States Department Agriculture (USDA)

Replace dressings and dipping sauces with fat or sugar free options. Be careful, always read the label to ensure it actually has less calories.

#2 The Protein-forward Approach

Protein is not calorically dense making it preferrable to carbohydrates and fats. This allows you to eat more food without dramatically increasing calories leading to improved satiety.

Mounting research is also showing that protein slightly increases thermogenesis (fat burning).

#3 Keep a Food Diary

A study with 1,700 participants found that those who kept a food journal lost twice as much weight compared to individuals who did not.

This strategy is more than likely due to mindfulness of what one is eating causing shifts towards behavior leading to increased success.

The best part is, you don't even have to do it every day. Tracking your food only needs to be done 3-5 days/week to see some results.

Check out my article: Exercise Prescription for a Long Life

https://www.discoverphysicaltherapy.com/post/exercise-how-much-do-you-need-to-increase-longevity

#4 Don't Drink Your Calories

The easiest way to gain weight is by drinking sugary drinks.

So, an easy way to reduce caloric intake is to replace sugary soda, juices, and other beverages with sugar-free options. Be careful though, sugar replacements may be harmful to your health.

Here are some great carbonated options and their current prices:

#5 Portion Control

When starting a weight loss journey, some people are not quite ready to change their eating habits. In all fairness, you probably shouldn’t change too much at one time. With that said, eat what you normally eat but reduce how much you are eating. Skip the seconds and scale back on quantity.

Losing weight can be challenging. The first step to any journey should be easy but consistent. Using small habit changes can lead to life-long success and better health.

If you need consultation with your health journey, visit us at:

discoverphysicaltherapy.com

References

https://www.nal.usda.gov/programs/fnic#:~:text=How%20many%20calories%20are%20in,Facts%20label%20on%20food%20packages.

Halton TL, Hu FB. The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review. J Am Coll Nutr. 2004 Oct;23(5):373-85. doi: 10.1080/07315724.2004.10719381. PMID: 15466943.

Kaiser Permanente. "Keeping A Food Diary Doubles Diet Weight Loss, Study Suggests." ScienceDaily. ScienceDaily, 8 July 2008. <www.sciencedaily.com/releases/2008/07/080708080738.htm>.