Dietician Offers Proven Strategies for Long-term Weight Loss Success

itamar avis
4 min readJan 16, 2023

As a dietician, I have seen firsthand the struggles that many individuals face when it comes to losing weight and keeping it off. The truth is, there is no quick fix or magic solution for weight loss. It requires a combination of lifestyle changes and sustained effort. In this article, I will share my top strategies for losing weight and maintaining a healthy weight for the long term.

First and foremost, it is essential to create a calorie deficit in order to lose weight. This means that you need to burn more calories than you consume. One of the best ways to do this is to eat a diet that is high in protein and low in carbohydrates. Protein helps to keep you feeling full, which can prevent overeating. Carbohydrates, on the other hand, can cause blood sugar spikes and crashes that can lead to cravings.

In addition to eating a healthy diet, it is also important to get regular exercise. Cardiovascular exercises, such as running or cycling, is great for burning calories. But don’t forget about strength training, which can help to boost your metabolism and build muscle mass.

Another key strategy for long-term weight loss success is to drink plenty of water. Not only does water help to keep you hydrated, but it can also help to flush toxins out of your body and reduce cravings. Aim to drink at least 8–10 glasses of water per day.

It’s also important to get enough sleep. Lack of sleep can disrupt hormones that regulate hunger, causing an increase in appetite and cravings. Try to get at least 7–8 hours of sleep per night.

Another tip is to keep track of what you eat. This can help you to identify any problem areas in your diet and make changes as needed. Keep a food diary or use a nutrition tracking app.

Lastly, it’s important to find healthy ways to cope with stress. Stress can lead to overeating, so it’s important to find healthy outlets for stress such as yoga, meditation, reading, or spending time with friends.

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Now, let’s talk about how to keep the weight off. One of the most important things to remember is that weight loss is not a one-time event, it’s a lifelong journey. In order to maintain your weight loss, you need to make permanent lifestyle changes. This means continuing to eat a healthy diet, exercising regularly, and managing stress.

Another important strategy for keeping the weight off is to set realistic goals. Crash diets and extreme weight loss methods may help you to lose weight quickly, but they are not sustainable in the long term. Instead, aim for a slow and steady weight loss of 1–2 pounds per week.

It’s also important to be patient with yourself. Weight loss is not always a linear process, and there may be times when you hit a plateau or even gain back some weight. Don’t let this discourage you. Instead, use it as an opportunity to re-evaluate your habits and make adjustments as needed.

In conclusion, losing weight and keeping it off requires a combination of lifestyle changes and sustained effort. Create a calorie deficit by eating a healthy diet, getting regular exercise, drinking plenty of water, getting enough sleep, keeping track of what you eat, and finding healthy ways to cope with stress. Remember to make permanent lifestyle changes, set realistic goals, be patient with yourself and seek professional guidance when needed. With dedication and determination, you can achieve your weight loss goals and maintain a healthy weight for the long term.

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itamar avis
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My name is Avis, a registered dietitian. I've been helping individuals achieve their health goals for over 25 years. My approach is holistic,