There’s nothing like an amazing weight loss story to energize us all and motivate us to keep pushing. So we can hardly be blamed for wanting to just assume the story ends with “happily ever after.” Alas, life is not a fairy tale, and if you’ve ever tried to keep weight off, you know how difficult it can be. In fact, it’s so difficult, some wonder whether permanent sustainable weight loss is a myth.
Before you despair, let’s answer the question right now: yes, sustainable weight loss is possible. It’s true, keeping weight off is an uphill battle; but we’re here to help you in the fight. Let’s face this issue head-on and see if we can come away feeling encouraged!
What qualifies as sustainable weight loss?
There’s no hard-and-fast answer to this question, other than “the rest of your life.” A 2005 study defined “long-term weight loss” as a loss of “at least 10% of initial body weight” at least one year later. The study reported that 20% of individuals classified as overweight were able to achieve this.
Things to point out here:
- There are lots of reasons to lose weight beyond how you’ll look.
- While you probably won’t be concerned with how you look in a bathing suit when you’re 75, weighing less and having lower blood pressure, less joint pain, etc. because of it will be better than the alternative.
- Our mentality is that lifestyle changes are for life, by definition. If you can’t stick to them, they have little value. Lifestyle changes in your diet and activity level contribute to sustainable weight loss.
Why is it so hard to keep weight off?
It might be somewhat reassuring to know that keeping weight off isn’t just about willpower. Your body actually works against you by slowing your metabolism as you lose weight, meaning you have to eat less to avoid gaining it back. On top of that, your body releases hormones that signal your brain, making you feel hungry more often.
So no, you’re not imagining things—your body is almost conspiring to keep you at your current weight, even if that weight isn’t where you want it to be for your health goals
What can I do to sustain weight loss?
As ever, losing weight comes down to burning more calories than you take in. Within that, however, there are ways to set yourself up for better odds of success:
- Set realistic goals and stay consistent. A 2017 study found that the people who lost consistent weight within the first 12 weeks of a weight loss program were more likely to maintain those losses up to two years later compared with those who fluctuated in their weight. So aim for something small but doable, even 1 pound per week.
- Make changes you’re likely to keep. You’ll know almost immediately if a diet change, for example, is something you can maintain for 25 years. A low-calorie dish that takes two hours to prepare has a low probability of becoming a habit. Replacing soda with coconut water or flavored water has a high probability, because you can find these options almost anywhere you’d find a Coke. Sometimes, it’s about tweaking your lifestyle with easy changes.
- Beware of overindulging. Look, cheat days are fine. As fitness professionals, we’re obligated to remind you that you’re only cheating yourself, but hey, cheat days happen. However, here’s the catch: when you gain excess weight, your fat cells enlarge, and you can even create new fat cells. When you lose weight, you can shrink those fat cells, but you can’t eliminate them. Committing to healthy diet and exercise habits early on makes sustainable weight loss easier.
Your Personalized Path to Health and Well-Being
Remember, achieving and maintaining a healthy weight is a journey that requires patience, effort, and support. Pledge to Fitness’s personal trainers and wellness coaches can help you find the best path for your health and well-being. Everyone is different, so weight loss plans should be tailored to individual needs and preferences. Personalized plans are more likely to be successful. They take into account a person’s medical history, lifestyle, and personal goals. Contact us for a consultation online or at our studio located in Bellaire, in the heart of Houston, TX.
