3 Things People Who Experience Sustainable Weight Loss Do Differently (Hint: They Never Fad Diet!)

You Plan Ahead  

At the base level, losing weight requires being in a consistent calorie deficit. Mealtimes can be overwhelming, and when you have meals ready to go throughout the day, it is easier to stay in your allotted daily calories. “I tell my patients that if you start a weight loss goal without a plan on how to execute, it is really just a wish!” Dr. Alexandra Sowa, a dual-board certified doctor in both internal and obesity medicine told SheFinds, “You’ll be much more successful if you make food decisions rationally one time a week, instead of in tired, hungry and rushed states 21 times a week.” Thinking through what you’re going to eat for each meal will make healthy choices that nourish your body feel less like a hassle. 

You Pack in the Protein 

“Not only does protein help keep you feeling full but when consumed after exercise, it can also help you build lean muscle. When you build lean muscle it can help increase your metabolism.” Dana Ryan, PhD, a nutritionist and exercise physiologist told SheFinds. Having a higher metabolism makes it easier for you to burn calories, lose weight, and keep it off. Building muscle makes weight loss easier, so making sure you’re getting enough protein is important for effective weight loss, and for feeling your best on the journey. 

You Drink Enough Water

Over 60% of your body is water, so drinking enough of it is crucial for all your internal functions to work properly, including fat loss. “Being hydrated prevents your body from accumulating excess fat, balances out your PH levels, and flushes out toxins in the body.” Fitness and nutrition coach Sheree Burton told SheFinds. Making sure you stay hydrated throughout the day is a helpful addition to a weight loss plan. 

Notice how none of these provide quick fixes or overnight transformations--unfortunately, effective weight loss doesn’t come immediately. It requires steady dedication to see results, which can feel disheartening at times. However, making lasting changes is well worth it, and will break you out of the yo-yo diet cycle that you’re stuck in. The most important thing to remember is being weary of fad diets--if something feels too good to be true, it probably is.