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Gaining weight is not only an aesthetic issue, it can also have serious health implications. Unfortunately, the same is true when it comes to dieting. So, what is the key to shedding those extra pounds without compromising our long-term health? A study conducted by researchers at Harvard Medical School sheds light on the subject.
Shed Pounds and Stay Healthy: Find Out How
The study, which was published in the European Journal of Nutrition, examined the weight-loss habits of more than 3,700 participants over a period of five years. The goal was to identify what steps were necessary for long-term weight-loss success. The results showed that, in order to keep the pounds off, individuals must practice healthy behaviors. This included regular exercise, eating balanced meals, and avoiding unhealthy snacks.
Uncover the Secrets to Long-Term Weight Loss
The study revealed that those who are successful at maintaining their weight loss do not necessarily have to drastically change their lifestyle. Rather, they have to being making small and sustainable changes. This includes making healthier food choices, exercising regularly and incorporating an activity tracker into their daily routine.
How Many Steps Should You Take to Maintain Your Weight?
One of the key findings of the study was that those who are serious about maintaining their weight should aim to walk at least 10,000 steps per day. This number may seem daunting, but it can be achieved with easy lifestyle changes. Taking a brisk walk during lunch, going for a jog in the morning, or simply taking the stairs instead of the elevator are all excellent ways to reach this goal.
Don’t Fall Victim to Yo-Yo Dieting: Research Shows Key to Success
The research also uncovered the truth about yo-yo dieting. Although it is often seen as an effective way to shed the pounds in the short-term, it is not a viable solution for long-term weight loss. In fact, the researchers found that those who yo-yo diet are more likely to become overweight in the future. This is because it is difficult to keep up with the diet for a prolonged period of time.
Achieving a Healthy Weight: How to Make It Stick
In order to make long-term weight loss a reality, it is important to make healthy habits a part of your daily routine. This includes preparing nutritious meals and snacks, exercising regularly, and tracking your progress. Additionally, it is important to remember that the journey to a healthy weight is unique to each individual. Everyone will have their own challenges and successes, so it is important to stay positive and focused. With the right mindset and the right plan, achieving a healthy weight can be an attainable goal.
The findings from the Harvard Medical School study show that in order to maintain a healthy weight for the long-term, individuals need to make small sustainable changes to their lifestyle. This includes tracking their steps and making healthy food choices. Consistency is key when it comes to achieving and maintaining a healthy weight, and with dedication and perseverance, it is possible to make it stick.
- Rothberg, A. (2020). Weight maintenance: What you need to know. Harvard Medical School. https://www.health.harvard.edu/blog/weight-maintenance-what-you-need-to-know-2020072819749
- Brayda-Bruno, M. et al. (2020). Long-term weight loss maintenance behaviors among adults in the United States: The national health and nutrition examination survey 2013–2018. European Journal of Nutrition. https://link.springer.com/article/10.1007/s00394-020-02215-y
- Wing, R. R. (2019). Long-term weight control and the maintenance of weight loss. Current Opinion in Endocrinology, Diabetes and Obesity. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6519108/