If you’ve ever used a ‘quick fix’ or ‘fad diet’ in hopes of swiftly losing weight, you’ll know that those pounds usually pile back on even quicker than you lost them. What you may not know is why.
First, your body doesn’t care if you ate only kale for two weeks straight and made going to the gym your second job. It doesn’t remember you sacrificed countless second helpings and conquered chocolate cravings with carrot sticks for an entire month.
Your body will respond to what’s happening in the here and now. In other words, consistency is key. A healthy lifestyle requires balance achieved by setting, achieving and maintaining goals - for years, not weeks.
Ready to get started? Here are five fully achievable, healthy habits for weight loss. Incorporate them into your lifestyle to reach and sustain your healthiest weight to date.
Prioritise A Healthy, Well-Balanced Diet
One of our most important long term weight loss tips is to prioritise a well-balanced diet. It’s tempting to make calorie deficits and a reduction in fattening foods your only focus. However, we should instead prioritise consuming the correct fats and a healthy number of calories to nourish our bodies.
How? Here are some of our favourite ways to eat healthier and feel happier in our skin.
- Prioritise whole, unprocessed foods: Whole foods are lower in salts and sugars and retain the majority of their nutrients. This provides your body with minerals and vitamins it needs to stay healthy.
- Prioritise protein: protein-rich foods like chicken, fish, eggs, nuts, and beans benefit your body in so many ways such as curbing your hunger, speeding up recovery time after exercise, helping to build strong, lean muscle, and more.
- Curb your carbs: Carbohydrates are an important part of any balanced diet, providing energy and aiding your digestion. However, over-consuming simple carbohydrates, such as those found in sugar and white bread are quickly absorbed by the body and can contribute to weight gain. Complex carbohydrates, like those found in fruits, vegetables, and grains, however, can help you feel fuller for longer and assist you better in your weight loss goals.
- Support your digestion: Research shows there’s a growing link between good gut health and your mental wellbeing. If your stomach’s unhappy, you’re unhappy, and weight loss efforts go quickly out the window. Luckily, our Hapi-Tum vitamin strips can help to improve your digestive process. They’re packed with essential ingredients, like apple cider vinegar to keep your gut in good standing. They also support the breakdown of food, and create a happy environment for healthy bacteria not just to function but to thrive.
- Healthier cooking methods - frying your food is fine sometimes, but our go-to for how to keep weight off? Try methods such as airfrying, baking, boiling, and steaming your meals. This will help you limit your intake of unhealthy saturated and trans fats.
- Portion control: Struggling to nail your serving sizes? Fill a quarter of your plate with the lean protein of your choice, another quarter with complex carbs, and the remaining half of your plate with low-starch veggies. This guarantees a balanced, nutrient-rich meal every time.
- Finish eating when you’re full: Listen to your body at meal times and stop when you’ve had enough (we like to box up leftovers for a quick and easy lunch the next day!). This may sound obvious, but you’d be surprised how many of us are conditioned to finish what’s on our plate. Recognising when to stop will become simpler over time as you become more in tune with your body's cues.
Our final piece of invaluable (food) advice for your weight loss lifestyle changes? Plan out your meals in advance! It’s convenient, cost-effective, limits unhealthy snacking, and ensures you have all you need to stay healthy and motivated to eat well throughout the week.
Move Your Body Every Day
Real talk, there’s no point in signing up for 5 gym classes a week if you’re so exhausted you can’t function afterwards. We all have different lives, different hours free to exercise, and different capabilities so prioritise what works for you. It’s all about nailing down those truly sustainable weight loss strategies.
Hey, maybe that is multiple sweat sessions at the gym. If so, that’s great! But don’t beat yourself up if it isn’t.
Dance classes, YouTube workouts in the living room, lifting weights in the garage, or even walking with purpose around your favourite park are all just as valid and worthwhile forms of exercise. Mix up your cardio with some weight resistance where you can and remember to find joy in movement. Like we said, consistency is key, so do whatever makes you feel good, and champion forms of daily exercise that fit realistically into your lifestyle.
And don’t forget - those rest days are just as important! We’re so passionate about rest and recovery, we developed dissolvable collagen strips to support your muscles and joints from within. Boost your body’s natural collagen production to keep your muscles strong and stretchy, and to aid joint connectivity and repair.
Get All Forty Winks!
Wondering how to keep weight off long term? Good quality sleep is one of the most important healthy habits for weight loss, and here’s why.
A consistent sleep pattern supports your hormones, stabilises your appetite, and aids recovery time after workouts. Therefore, whether it’s broken sleep or simply not getting enough hours in, lack of shut-eye can quickly derail your weight loss goals. Think poor mood with lack of motivation, hormone imbalances, and spikes in sugar cravings. The takeaway? Sleeping consistently for between 6-8 hours a night is one of the most important weight loss lifestyle changes you can make.
If you’re struggling, our high-absorption sleep supplements can help. Diso Snooze are our dissolvable, night-time strips jam-packed with sleep-supporting ingredients. Vitamin B to help produce melatonin, sleep neurotransmitters, and serotonin, and Chamomile and Valerian for potency.
Stay Hydrated & Cut Out Liquid Calories
Drinking enough water is a huge benefit for your general health, it’s also one of the most sustainable weight loss strategies you can implement.
Staying hydrated may aid fat burning and support your metabolism. It can also help curb an overactive appetite, staving off overeating. It can also help improve your performance during exercise by keeping your body hydrated and therefore able to properly regulate temperature.
Finally, we highly recommend consuming mineral water over sugary or caffeinated drinks. These types of beverages can quickly dehydrate you and spike your sugar levels, not to mention, they’re often high in calories. Save your calories for nourishing meals and snacks and avoid accidentally going over your recommended daily allowance through unhealthy drinks.
Create a Morning Routine That Sets You Up For Success
How you start your morning matters, so build a routine that supports your healthy habits for weight loss. Wake up on time, plan out and eat a healthy breakfast, and take your supplements. Alongside essential E and B vitamins that help convert your meals into usable energy, our dissolvable caffeine strips offer 50mg of caffeine - just enough to kick start your day.
Also, hydrate with mineral water and, if mornings are your time to exercise, slot a sustainable workout into your AM plans. Most importantly, remember we’re aiming for consistency, not perfection with our weight loss lifestyle changes.
Ready to feel your healthiest self with healthy habits for weight loss that truly work? Our Wellness Hub is here to help! Explore more of our supplement and lifestyle tips here and become the healthiest and strongest version of yourself.