Everyone knows that in order to lose weight, you need to be in a calorie deficit. That means that you have to eat fewer calories than you burn. To get to your goal quicker and to make it more effective, it sometimes best to combine your weight loss diet with a good workout program.
However, we know that sometimes following a diet can be hard, specially those that make you feel hungry and not great about yourself. This doesn’t always have to be the case, you can feel satiated and avoid cravings without having to starve yourself. Sometimes extreme short-term diets tend to bounce back the weight we lost. This keeps us wondering if there’s such a thing as healthy weight loss.
The answer is yes. The foundation of successful weight loss is to follow a healthy, calorie-controlled diet, combined with physical activity. If you want to see successful, long-term weight loss results, you need to make permanent changes in your lifestyle and health habits. If you’re asking yourself how you can do that, don’t worry, we’ve got you covered! In the following lines, we’ll give you some tips and tricks to have a successful weight loss through behaviour change.
Tips to have a healthy weight loss
1- Do it for you
It may sound weird, but it’s important that you know your “why”. Long-term weight loss takes time and effort, and also commitment. In most cases, it’s a total lifestyle change, so it’s important that you’re the one making this big decision and feel motivated about it. That’s the only way you’ll stay consistent. Set yourself reasonable and achievable goals that you can keep track of and always remember what your goals are and where you want to get with these changes. This will keep you motivated.
Here you can find some stories of men and women who tried a low-carb approach to their diet. They all started wanted to lose weight but early on in their weight loss journey they discovered that the true reason was that they didn’t feel good about themselves and that had to change. A healthy weight loss starts with a healthy reason.
2- Add more healthy fats
Adopting a new lifestyle that promotes weight loss includes lowering your total calorie intake. However, this doesn’t mean that you can’t enjoy food, eating, or cooking, it doesn’t have to be dull like most people think.
One of the best ways to lower your calorie intake but still feel satiated is to include more healthy fats in your diet! Studies have shown that healthy fats have a positive effect on satiety and help to regulate your appetite by controlling the release of appetite hormones. We suggest including more healthy fats to your diet in the form of high-fat snacks such as avocados, seeds, nuts and, of course, Funky Fat Chocs.
3- Stay active
As we’ve previously mentioned, staying active and working out on a regular basis is super important to achieve your weight loss goals and to stay healthy in general.
It doesn’t matter if it’s a 20-minute or a 1-hour workout, what matters the most is the consistency and the daily movement of your body. Exercise can help burn off the excess calories you can’t cut through diet alone. In case you’re interested in taking it a step further, working out while doing intermittent fasting has huge benefits.
Plus, moving your body daily also offers several health benefits, including boosting your mood and your immune system, strengthening your cardiovascular system, and reducing your blood pressure. It also helps maintain weight loss once you’re in your maintenance phase.
4- Change the narrative around weight loss
If you want long-term changes, it’s not enough to eat healthy foods and exercise for only a limited period of time. These habits must become a way of life. So instead of approaching it as a diet, it’s best if you approach it as a major lifestyle change that starts with taking an honest look at your eating patterns, movement patterns, and daily routine.
By doing this little mindset change, you’ll achieve much more. And you’ll understand that, if one day you have an occasional setback, you don’t have to give up entirely after it, you can start fresh the next meal or day and continue with your healthy lifestyle.
5- Get all your essential nutrients in
When following a diet, sometimes it is usual to forget to eat balanced meals and to have an essential nutrient imbalance. By essential nutrients, we mean protein, essential fatty acids, vitamins, and minerals. You need to pay attention to your nutrition and not only be on a calorie deficit but actually, make sure you’re getting all your micro and macronutrients daily. Try to increase your daily protein intake. Eat protein with each meal, this will help you gain and maintain muscle while losing weight. Also, high protein almost always equates with high nutrition, so prioritize eating whole food protein and fiber-filled vegetables.
And, of course, you should avoid inflammatory foods that are damaging to your body such as sugar, refined grains, vegetable oils, etc., and all kinds of foods that are no good to you or to your purpose.
6- Try a low-carb or keto lifestyle
In addition to increasing your protein intake, you can also improve your weight loss journey by lowering carbohydrate intake and upping your healthy fats intake.
It’s been proven that people who follow a low carb diet or ketogenic diet consistently have better weight loss in the form of fat loss, feel more satiated and energetic than those who follow a low-fat diet. Reducing your consumption of carbs and increasing that of healthy fats, like in a keto diet, helps stabilize blood sugar levels which, in a high-carb diet, get completely messed up.
7- Don’t obsess too much and enjoy the process
One of the most important things is to learn to enjoy the process of weight loss and the journey of changing your lifestyle habits, as challenging as it can be. Try not to obsess too much with food and dieting, since it can cause severe stress and anxiety and it can put you under a lot of (unnecessary) pressure.
As we’ve mentioned earlier, if one day you have a setback, don’t be too hard on yourself, and don’t think you don’t deserve to eat for a day to compensate for it. The only thing that this mindset will cause you, besides anxiety, is to give up, or even worse, it can lead to an eating disorder. So, this is why it’s important to enjoy the process, have a healthy reason why you’re doing it, enjoy the good days and embrace the bad days as well.
Here are some of the best sweet nutritious and delicious recipes snacks and desserts that you enjoy without messing up your blood sugar levels or energy.