Sticking to any new habit day in and day out can be tough. When it comes to sustained, healthy weight loss, you're not just implementing one new habit — you're implementing several actions that will help you reach your health goals, one pound at a time. Here, we'll take a look at steps you can take to stay consistent as you work toward becoming your healthiest self.
The importance of routine
Taking the same actions time and again helps to ensure that your weight loss isn't a flash in the pan. While anyone can drop a few pounds quickly by adopting a super low-calorie diet, doing so isn't healthy or sustainable. Creating habits that you can stick with over time is vital to ensuring that your weight loss lasts.
Nutrition plan consistency tips
The old adage that weight loss happens in the kitchen is absolutely true, and it's key to set yourself up for success when it comes to sticking with your new eating habits. Here, we'll take a look at some easy ways you can nail your nutrition so that you see progress on the scale.
Choose a plan that works for you
Keto, the Mediterranean diet, paleo, tracking macros, carnivores — there are countless nutrition plans that can help you lose weight, and it's important to take some time to find the choice that's right for you. Remember, sustainability is key, so it's important to consider what type of eating style you'll be able to stick to over time. If you're not sure where to start, talk with your doctor to learn more about what type of eating style might be the right choice for your health and preferences.
Take it slow
You didn't gain weight overnight — you won't lose it overnight, either. Slow, steady progress is sustainable, and quick-fix diets typically cause people to gain weight back just as fast as they lost it. Aim to lose about a pound of weight each week, and stay focused on your consistent behaviors more than the number on the scale. If you're putting in the work one day after another, the results will soon follow.
Reframe hunger as a cue — not an emergency
Hunger — like tiredness — is one of your body's natural cues to encourage you to take action. Just as you wouldn't sleep all day in hopes of never feeling tired, there's no need to snack all day in hopes of never feeling hungry. Learning to differentiate between true hunger and cravings is an important part of losing weight for many. Cravings tend to feel like an emergency, and they often have a trigger (for example, driving past your favorite bakery and suddenly feeling like you're starving, and only your favorite pastry will do). True hunger, on the other hand, comes on gradually, and isn't associated with a craving for a specific food. Learning to recognize your body's hunger cues is a key component to creating sustainable, healthy eating habits.
Get into a meal prep groove
When healthy foods that are in line with your goals are on-hand, it's easier to stick to the plan. Spend an hour meal prepping once or twice each week. Prepare on-plan foods (for most, this means lean proteins, chopped fruits and veggies, and healthy fats) so that you're able to grab what you need just as easily as swinging through the drive-thru.
Exercise consistency tips
Regular exercise can help to support the hard work you're doing in the kitchen. Like the nutritional changes you're making, exercise needs to be consistent to positively affect your weight loss. Here, we'll explore ways that you can sustainably, safely incorporate exercise into your weight loss plan.
Find an exercise that you enjoy
Finding a form of movement that you love can take some time, but it's well worth it. This doesn't mean that you have to be rearing to go every time you work out — exercise is hard work, and it's normal for motivation to come and go. Look for an exercise plan that leaves you feeling great after you're done. If you're glad you completed your workout and feel that it was worth your time, it's likely a form of movement that's worth sticking with long-term.
Track your steps
Upping your daily step count can be a great way to stay active. While there's not a magic number for how many steps you should take each day, try increasing your step count by 10% each week. It's OK if this means starting small — remember, your goal is slow, sustainable change. Once you hit 10,000 steps per day (or more, if that's your personal goal), work to hit this number daily.
Create a schedule in advance
Life is busy, and it's easy to find yourself at the end of the day, tired, trying to find the motivation to work out. Creating an exercise schedule in advance can help. Taking a few moments at the start of each week (maybe during or after meal prepping) can help you set aside time to exercise in the coming days. Exploring the class schedule at your local gym, chatting with a friend about when you can meet up for walks, or simply exploring your personal schedule to find times to fit in meaningful movement can all help you prioritize healthy movement.
Find an accountability partner
It's easier to stay on track when you have someone doing it with you. Finding an accountability partner with similar goals can help you stick to your commitments when life gets in the way. If you're not sure where to find an accountability partner, and you don't have friends, coworkers, or family members who are on a similar journey, consider joining an online support group to meet people who are also walking on your weight loss path.
Evidation's technology is in your corner when it comes to helping you meet your goals
It can be tough to keep track of all the actions you're taking to lose weight, and technology can help to ensure that you're on the right track. Understanding your eating patterns, sleep habits, exercise stats, and more can help to ensure that you're doing all you can to keep the number on the scale moving in your desired direction.
The Evidation app can help you keep track of all of your health data — and provide you with insights that might otherwise go unnoticed. Here's how it works: when you download the Evidation app, you'll be prompted to share the health data that you're already tracking (data from a wearable fitness tracker, your nutrition tracking data, etc.). Evidation uses the data you choose to share to find patterns and insights, providing you with personalized content to help you make the decisions that support your long-term weight loss goals. Click here to learn more and download the Evidation app today.
