• Aleksandra Modzelewska

How to lose weight sustainably

Nine steps to sustainable weight loss

Losing weight isn't usually a problem but keeping it off is what we straggle the most. So, what can you do to help you lose weight sustainably? Below are some of my top tips to help you lose weight and keep it off for good!

1. Expect challenges

Weight loss is a process of trial and error, finding what works for you, what your body thrives on. Don't give up if something didn't work - think about why it didn't work, what you can change and move forward. “Nothing good in life comes easy. The best things take work.”

2. Aim for long term-term weight loss

The sooner you accept that sustainable weight loss is about a lifestyle change rather than just the number of the scales the better, it'll save you time and disappointment. Think about the bigger picture.

3. Diet on as many calories as possible

It might be tempting to significantly drop your calories to get better results faster but... If you go too low you'll lack energy, you'll feel hungry, your concentration will be affected, you won't feel like exercising or your performance will be affected. How long can you go feeling like this? Not long, it's not sustainable. Yes, you might lose weight but is it worth it? Nope.

4. Prioritise protein

Protein will make you feel fuller for longer which in turn will make you eat less. It will also help preserve lean body mass during periods of caloric restriction. Aim to include protein in every meal.

5. Start strength training

RMR (Resting Metabolic Rate) is the largest component of energy expenditure, accounting for around 60 to 65% of TDEE (Total Daily Energy Expenditure).