Here's How to Actually Reach Your Happy Weight—No Yo-Yo Dieting Required
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So you've been struggling for months (or years) trying to achieve your happy weight—the ideal number you’d like to see on the scale to feel like your best, most energized self. You know yo-yo dieting doesn’t work, and you're getting more and more frustrated as time goes on. But what does work?
Changing your mindset is key to shedding pounds, keeping them off and finally maintaining your happy weight, according to Dr. Mir Ali, MD, a bariatric surgeon and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley.
Since everyone has a number in their head, we asked medical experts their thoughts on easy tips you can integrate into your life to get rid of those unwanted pounds and make your happy weight a reality. Here's everything you need to know about how to make it happen.
How to Reach Your Happy Weight
1. Don’t put pressure on yourself to lose all the weight in one month
The best success stories are achieved by those who live by the notion that slow and steady wins the race, according to Dr. Ali. While research shows that both slow and rapid weight loss leads to a variety of better health outcomes, embracing sustainable weight loss goals (meaning a consistent rate of weight loss over time) throughout your entire weight loss journey leads to better long-term outcomes.
2. Don't skip breakfast
You could miss out on essential nutrients by skipping this vital meal, plus you may end up snacking more throughout the day because you feel hungry, according to Dr. Waqas Ahmad Buttar, a family physician and a health administrator who has over a decade of experience in the medical field.
3. Eat at set times
Dr. Buttar also notes that eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar.
4. Eat plenty of fruit and vegetables
Fruit and vegetables are great weight loss foods—they are low in calories and fat, but high in fiber (these are essential factors in successful weight loss), according to Dr. Buttar.
5. Don’t limit your food groups
Dr. Ali emphasizes that eliminating entire food groups isn't healthy and isn't sustainable. Balance is key. The best way to lasting and sustainable weight loss is a commitment to healthy food choices and exercise. There are many ways to go about this and plenty of tools out there that can help. But fad dieting, by limiting or eliminating food groups, isn't one of them.
Related: Running Is a Great Way to Lose Weight—Here's How Trainers Recommend Going About It
6. Get more active
Being active is key to losing weight and keeping it off, says Dr. Buttar. As well as providing lots of health benefits, exercise can help burn off excess calories you cannot lose through diet alone. Find activities that you really enjoy and you’ll find you're more motivated to do them. If you hate going to the gym, then find a biking or running partner, or start a walking club. If you enjoy dance, then sign up for a class. Picking something you like means you’re more likely to stick with it and more likely to continue it even once you reach your happy weight.
7. Drink plenty of water
People sometimes confuse thirst with hunger, says Dr. Buttar. You can end up consuming extra calories when a glass of water is really what you need. Upping your total water intake each day is a research-backed way to help reach your happy weight, particularly if you consume water before a meal.
8. Plan your meals
Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance, notes Dr. Buttar. You may find it helpful to make a weekly shopping list. Also, keep a food journal or use a weight loss app to jot down everything you’re eating. It’s easy to underestimate how much food you’re consuming.
9. Find friends who will support your efforts
When you start a wellness program, you need to tell your friends and family about it so they can support you in your journey, according to Dr. Ali. When things are tough, they can help you get through.
Related: 13 Reasons Why You Aren’t Losing Weight
10. Do not ban foods
Just as banning food groups is a no-no, banning foods will only make you crave them more, says Dr. Buttar. Instead, stick to a moderation approach.
11. Do not stock junk food
That said, to avoid temptation, he notes, do not even have junk food in your house. Keep cookies, chips and sodas at the store. It’s okay to indulge a little at a party or work gathering, but if you have these foods in your home, you’re likely to overindulge. Instead, stock up on fruit and vegetables.
12. Cut down on alcohol
The calories in booze quickly add up. Also, drinking can lower your inhibitions when it comes to eating. It’s harder to keep your willpower strong after a drink or two, so cutting back on alcohol can help you reach and maintain a happy weight, says Dr. Buttar.
Related: 20 Drinks That Can Help You Lose Weight (It's Not Just Water!)
13. Read food labels
Knowing how to read food labels can help you choose healthier options, he shares. You may quickly find out how much fat, sugar and unhealthy carbs are in certain foods you thought were healthy.
14. Use a smaller plate
While the research on this is still inconclusive, using smaller plates may help you eat smaller portions, notes Buttar. By using smaller plates and bowls, you may be able to gradually get used to eating less food while still feeling full. Also, remember that it takes 20 minutes for your brain to get the message that you’re full. So create a habit where you eat slowly, and wait a while before eating a second (or third) helping.
15. Don’t give up
Just because one approach didn't work doesn't mean there aren't others that will help you reach your happy weight. Experiment until you find out what works for you. Talk to different experts in the field until something clicks.
Next up: Study Says Tai Chi Is an Effective Way to Lose Belly Fat—Here Are 10 Moves to Try Today
Sources
Dr. Waqas Ahmad Buttar, family physician and health administrator
Dr. Mir Ali, MD, bariatric surgeon and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley
International Journal of Endocrinology Metabolism: "Rapid Weight Loss vs. Slow Weight Loss: Which is More Effective on Body Composition and Metabolic Risk Factors?"
Obesity: "Variability in Weight Change Early in Behavioral Weight Loss Treatment: Theoretical and Clinical Implications"
The Lancet Diabetes & Endocrinology: "The effect of rate of weight loss on long-term weight management: a randomised controlled trial."
Obesity: "Drinking water is associated with weight loss in overweight dieting women independent of diet and activity"
Obesity: "Pre-meal water consumption reduces meal energy intake in older but not younger subjects"
International Journal of Behavioral Nutrition and Physical Activity: "Plate size and food consumption: a pre-registered experimental study in a general population sample"
