What are the most effective lifestyle changes one can make to achieve sustainable weight loss while
scaterers88
Posts: 5 Member
I need an answer to this question.
1
Answers
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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.1 -
Yeah, we need the rest of the question
But I'll give you my 2 biggests lifestyle changes that initially made me lose weight : Stop drinking your calories and WALK everywhere you go.
Of course it may be not doable for everybody, but if you're lucky enough to be at walkable distances of things... it makes a huge difference.
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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.
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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.2
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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.1
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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.3 -
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.3 -
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.0 -
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Counting calories has changed everything for me. Now I'm way more mindful, before I didn't even realize how much I was eating.6
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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.0
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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.
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tomcustombuilder wrote: »
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.2 -
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.2 -
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- ???2 -
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- ???
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
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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!!!!🤔🤯🤷♂️1
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Sleep. Consistently getting a good night’s sleep makes a huge difference to losing weight and sustaining it.6
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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….1 -
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
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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.1
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* 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.2 -
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.1 -
* 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 share2 -
Thanks! @Adventurista I'm apparently a very slow learner, it's a journey for sure0
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