How Do I Lose Weight Long Term?
People often ask me what they should do to lose weight long-term so I’ve put together this simple 10 point plan:
Add more plants to your plate – increase the size of vegetable portions.
Cut down on high sugar processed food – if it’s high in sugar, don’t eat it!
Seriously consider cutting out meat – it has no fiber or phytochemicals but lots of fat, especially saturated fat.
Eat more beans/legumes – these contain soluble fiber and resistant starch which feed your good gut bacteria.
Choose healthy fats like avocado, coconut oil, or olive oil – avoid trans fats & polyunsaturated oils found in processed food.
It’s better to get your fats from the origin rather than after it’s been processed. E.g. eat the avocado instead of cooking with the oil.
Drink more water – hydration is key to long-term weight loss success!
8 x 8oz glasses per day.
Eat small portions of nuts as a snack – they’re jam-packed full of micronutrients but can also be high in calories so don’t go overboard!
Cut the booze – alcohol has absolutely no nutritional value and it’s loaded with sugar.
Long-term studies show a correlation between alcohol intake and fat gain, especially around the midriff.
Ensure you’re eating protein with every meal – it regulates your blood sugar levels and primes your metabolism to burn fat.
Protein as your last meal at night will help to burn more fat and aid a good night’s sleep.
Remove refined sugars from your diet completely – these empty calories, found in sweetened drinks and processed food, provide very little in the way of long-term nutrition and can make a huge dent in calorie intake is reduced. Plus, all that glucose going into our system makes us produce more insulin which drives fat storage!
A useful tip for long-term weight loss success is to ensure you’re getting enough long-term nutrients from plant foods like fruit & veg. These add bulk to meals which will help fill you up when trying to cut back on portions.
One easy way to ensure long-term nutrition is to have a fist-sized portion of starchy carbs at each meal, such as potatoes or brown rice. These will fill you up and keep blood sugars stable so energy levels don’t dip – a must for long-term success!
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