Sustainable Weight Loss
Effective strategies:
1. Cognitive Restraint:
Calorie counting using app e.g., MFP.
Time restricted eating e.g., not eating before or after a certain time.
Points based system e.g., Weight watchers.
Carb or Fat restriction e.g., keto, or low carbohydrate diets.
2. Regular self-monitoring(1)
This can be done by weighing yourself/measuring or scanning yourself regularly.
This helps to hold individuals accountable to changes in their diet.
3. Regular Exercise(2)
Sensitises individuals to satiety (hunger) signals.
4. Following structured plans from coaches or dieticians
Holds the individual accountable.
Helps to provide knowledge and education surrounding good nutrition principles.
5. “Temptation Bundling”
Pairing an activity you like e.g. watching Tv, with an activity you don’t like e.g. doing cardio.
6. Aligning your environment with your goals(2)
If you regularly buy sugary snacks and you are trying to lose weight, try to avoid buying these foods to avoid temptation.
7. Determine a smart post-diet strategy.
After losing all that weight, how will you sustainably maintain calories? You will need to gradually introduce calories back into your diet (so youre not in a deficit)
Tips:
Find the method of restriction that feels the least restrictive for you.
References
Spreckley M, Seidell J, Halberstadt J. Perspectives into the experience of successful, substantial long-term weight-loss maintenance: a systematic review. Int J Qual Stud Health Well-being. 2021;16(1):1862481.
Paixão C, Dias CM, Jorge R, Carraça EV, Yannakoulia M, de Zwaan M, et al. Successful weight loss maintenance: A systematic review of weight control registries. Obes Rev. 2020;21(5):e13003.
