What are the most effective lifestyle changes one can make to achieve sustainable weight loss while

scaterers88
scaterers88 Posts: 5 Member
in Health and Weight Loss
I need an answer to this question.

Answers

  • cmriverside
    cmriverside Posts: 34,416 Member
    LOL.

    Well on this and your other question, you've made the title (question) too long for the format and we can't see the whole question.

    Try again with a shorter title and put your question in the text "comment" part.

    Sustainable and Lifestyle Changes pretty much is the definition of weight loss that becomes permanent. So, do what you need to do.
  • tomcustombuilder
    tomcustombuilder Posts: 2,221 Member
    edited June 28
    More activity, calories at maintenance after hitting your goal weight and keeping as much alcohol and ultra processed foods out of your diet as possible. Throw in some weight training and you’re good to go and don’t forget to sleep enough.

    Having a good attitude about life is probably number 1 though.

  • spiriteagle99
    spiriteagle99 Posts: 3,743 Member
    For me, eat out less often and exercise consistently. I lost 50+ lbs. and have kept it off for over 10 years. I also continue to log my food and exercise. It keeps me on track.
  • __Alex___
    __Alex___ Posts: 15 Member
    Walk every day. 20 to 30 minutes. It's doable because everyone has a spare half hour. Just do it every day. After about a month when it becomes a habit, you can add another exercise. 2 weeks later, add another. Before you know it, your lifestyle will be one of exercise and your body will be burning everything you put in it.
  • Corina1143
    Corina1143 Posts: 3,624 Member
    edited June 28
    I lost my first 40 by
    1. Quit drinking calories = coke
    2. Eat protein with every meal and every snack. Not necessarily huge amounts of protein, just some every time I ate.
  • cmriverside
    cmriverside Posts: 34,416 Member
    edited June 28
    LOL @ "hydrogen rich water."

    Ya'll, if you click "Flag (spam)" at the bottom of that post it will disappear once five of us do that.
  • DrBenja
    DrBenja Posts: 32 Member
    edited June 28
    Achieving sustainable weight loss involves key lifestyle changes:
    * Prioritize a balanced diet rich in whole foods stay hydrated, exercise regularly and get adequate sleep.
    * Manage stress through mindfulness or yoga, avoid processed foods and sugary drinks.
    * Maintain a consistent eating routine.
  • tomcustombuilder
    tomcustombuilder Posts: 2,221 Member
    __Alex___ wrote: »
    . Before you know it, your lifestyle will be one of exercise and your body will be burning everything you put in it.
    not necessarily

  • lajesq2669
    lajesq2669 Posts: 5 Member
    For me, nothing worked until I cut the carbs almost down to zero and replaced them with saturated fats from meat and protein from animal products. I feel so much better without the fruits, vegetables, grains, and seed oils. This will be my way of eating forever. I will never go back to eating plants.
  • AdahPotatah2024
    AdahPotatah2024 Posts: 2,261 Member
    edited June 30


    Agree..#1 for me was working on stress management and working on my psyche.
    tomcustombuilder wrote: »

    Having a good attitude about life is probably number 1 though.

  • __Alex___
    __Alex___ Posts: 15 Member
    tomcustombuilder wrote: »
    __Alex___ wrote: »
    . Before you know it, your lifestyle will be one of exercise and your body will be burning everything you put in it.
    not necessarily

    Of course, we're all different and nothing is a given. My main point was to start out with something easy to build a habit. Then it's easier to add to it. Perhaps I overstated things - yes, it all requires effort, determination, etc.

    But habit is key so focus on that first.
  • Hobartlemagne
    Hobartlemagne Posts: 565 Member
    cmriverside wrote: »
    LOL @ "hydrogen rich water."

    Ya'll, if you click "Flag (spam)" at the bottom of that post it will disappear once five of us do that.

    You definitely need to watch the molecular ratio with water- absolutely keep the Hydrogen at levels 2x as much as the oxygen.
  • PAV8888
    PAV8888 Posts: 14,242 Member
    Hobartlemagne wrote: »
    You definitely need to watch the molecular ratio with water- absolutely keep the Hydrogen at levels 2x as much as the oxygen.

    But what if you only drank the H3O+ portion and dropped the pesky OH- ???
  • cmriverside
    cmriverside Posts: 34,416 Member
    PAV8888 wrote: »
    Hobartlemagne wrote: »
    You definitely need to watch the molecular ratio with water- absolutely keep the Hydrogen at levels 2x as much as the oxygen.

    But what if you only drank the H3O+ portion and dropped the pesky OH- ???

    :lol:

    So, I read an NIH thingy about "hydrogenated water." Who knew it was even a thing? It does seem to show some promising trends IN ANIMALS.

    Also, the studies were done with lab-created hydrogenated water- AFAICT - and, so, like what could possibly go wrong if I were to buy a "Hydrogenated Water" at the GNC store? Really? It is a supplement, therefore unregulated. It looks like and tastes like [wait for it]



    water

  • PAV8888
    PAV8888 Posts: 14,242 Member
    edited July 9
    My tap has really really good hydrogenated oxygen (different location than advertised in profile) and it makes a huge difference in terms of how good things taste! And my coffee maker never needs de scaling! The distilled water maker a relative uses for their cpap machine barely has some white residue after several gallons. A multinational company is even known to bottle the tap water from a little city an hour up the hwy and sell it in plastic bottles transported from coast to coast ... I'm happy with my current hydrogenation levels... and still remember how well extra ones worked for margarine!!!!🤔🤯🤷‍♂️
  • SoCalSwimmerDude
    SoCalSwimmerDude Posts: 507 Member
    1. Sleep
    2. Eat Whole Foods (not processed) as much as possible
    3. Walk a lot.

    I figured out sleep way too late in life….
  • Adventurista
    Adventurista Posts: 1,773 Member
    edited July 13
    SoCalSwimmerDude wrote: »
    1. Sleep
    2. Eat Whole Foods (not processed) as much as possible
    3. Walk a lot.

    I figured out sleep way too late in life….

    Adding:

    4. De-stress and mental strengthening.

    Four legs of a self-care approach
  • fileitunderfamily
    fileitunderfamily Posts: 1 Member
    I don’t drink soda or alcohol. I’ve cut out all added sugars. I walk and or swim each day. Doesn’t have to be huge amount of times. Sometimes I walk a mile to a mile and a half and I swim 20 laps in the pool. Every little bit helps. Although I have wait to lose I’m really focused on feeling healthier. And so far it’s working and I’ve lost 11 pounds.
  • Jacq_qui
    Jacq_qui Posts: 443 Member
    edited July 15
    * I don't buy it unless I'm really prepared to eat it - and log the calories (for me that means not even going to those aisles in the first place). It also means if I really want a bar of chocolate I have to get up and go to the shop. And if I do get up and go to the store specifically for a treat, then I guess I really wanted it and that is ok.
    * I don't eat junk snack foods if I'm hungry - at least start with fruit or something healthy
    * Reframed emotional eating - comfort foods don't comfort, they make me feel worse (also, see last point)
    * I can't out run a bad diet; don't eat 1500 calories of crap and think you can exercise your way to winning
    * Education - health and nutrition podcasts
    *Last, but definitely not least; sleep and self care.

    FWIW I haven't won but I've been doing this a while. Everyone has to find what works for them.
  • boberg1239
    boberg1239 Posts: 25 Member
    Since we do not know any specifics about you what worked for us may not work for you...SO pick one or two changes you can make and feel you can stick with for a long time and make those 1-2 changes. For me it was 1) no eating after 7pm and 2) no more than 12 grams of added sugars/day (must read labels). I have been able to maintain those 2 changes for 2 years now.
    Once those changes are easy for you (whatever changes you chose that help you towards your goal) find one more area you can make a change for the better in and add that change. Keep doing this one step at a time and you will find your path to your goals.
  • Adventurista
    Adventurista Posts: 1,773 Member
    Jacq_qui wrote: »
    * I don't buy it unless I'm really prepared to eat it - and log the calories (for me that means not even going to those aisles in the first place). It also means if I really want a bar of chocolate I have to get up and go to the shop. And if I do get up and go to the store specifically for a treat, then I guess I really wanted it and that is ok.
    * I don't eat junk snack foods if I'm hungry - at least start with fruit or something healthy
    * Reframed emotional eating - comfort foods don't comfort, they make me feel worse (also, see last point)
    * I can't out run a bad diet; don't eat 1500 calories of crap and think you can exercise your way to winning
    * Education - health and nutrition podcasts
    *Last, but definitely not least; sleep and self care.

    FWIW I haven't won but I've been doing this a while. Everyone has to find what works for them.

    @Jacq_qui - excellent, rather profound change in attitude and approach, ty for the share
  • Jacq_qui
    Jacq_qui Posts: 443 Member
    Thanks! @Adventurista I'm apparently a very slow learner, it's a journey for sure :)

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