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  • Dr, Tuesday Pearson

Creating a Sustainable Weight Loss Plan: Tips and Tricks

Let's be honest; with too much information on sustainable weight loss readily available on the internet, it is very easy to get overwhelmed. From raw food diets to heavy protein shakes, there's always a new diet popping out on the internet every single day. It's too much, right? And also, some of the info is not true, but you never know what works for you particularly. If you want a simple and straight pathway to losing some extra pounds from your body, you have found just the right blog!

Losing weight, for short-term, is somehow achievable with restrictive diet plans and 2 2 2 method metabolism. However, the real challenge is to adopt sustainable weight management, which works for long-term success.

You must have noticed that some weight loss medication and diet plans claim to lose 10 pounds (4.5 kgs) in just a week. While it may sound tempting to someone in need, it can be extremely risky and unsustainable. The goal is to seek long-term sustainability.

What Is Sustainable Weight Loss?

Whenever people visit Dr. Joya Women’s Healthcare clinic for weight issues, they always ask how can I sustainably lose weight. Well, it is a lifestyle where your eating patterns are healthy, along with regular physical activities to burn extra calories from your body. Limit carbs intake, lift weights, eat more proteins, stay hydrated, and get plenty of sleep. This is how to lose weight sustainably. Focusing on long-term health and habits you can stick to over the long term will help you improve your health and increase your ability to lose weight over the long term.

How Much Weight Loss Is Sustainable?

Along with following a customized and sustainable weight loss plan that includes a balanced diet and a regular exercise chart, you also have to make necessary lifestyle changes. By making these moderate changes, you will be able to maintain your desired weight for a long time. Besides, this will save you from opting for restrictive diets where you can't eat anything of your choice. People who lose weight slowly and steadily (about 1 to 2 pounds per week) are more likely to maintain their weight than people who lose weight quickly.

In this blog, we'll talk about some of the proven tips and tricks for a sustainable weight loss journey that offers you long-term results. Also, you don't end up risking your health.

Set Realistic Goals

We will never ask you to set unrealistic goals that are not only hard to follow but almost impossible to keep going. And the results would be you quitting it all. Start small. For example, commit yourself to a 15-mins workout every day in the beginning. With this steady and healthy pace, you can gradually increase the intensity and duration of your workout. This way, after losing weight, instead of wanting to lose more weight—which can cause many people to fall badly—you'll feel more confident going forward. Know that in the end, they will see that they are trying to do what is happening.

Ditch Added Sugar

The best sustainable way to lose weight is to say goodbye to refined sugar for the rest of your life. Added sugar to our food and snacks like carbonated drinks, desserts, candies, and more are the worst edibles you can put in your body. It is one of the major causes of unhealthy weight gain. Not only the added weight, but you can also have a risk of several heart diseases and diabetes due to excess eating of added sugar. Consuming less foods high in added sugar is a great way to lose weight. It is worth noting that even "good" or "organic" products can contain too much sugar. Therefore, reading the menu is a must.

Focus on Balanced Nutrition

Once you have eliminated junk food and added sugar from your diet, it's important to replace them with healthy options. The next step is preparing your meals with lots of fruits and vegetables, lean protein (like chicken breast), and whole grains like brown rice or whole wheat pasta. The foundation of a sustainable weight loss plan is dependent on balanced nutrition, so you're not missing out. There's no need for you to follow restrictive diets or crash diets as long as your daily meals include whole foods. To lose weight fast, try to increase the intake of vegetables, lean proteins, whole grains, and healthy fats. It's not about what's good or bad. It's about the moderation of eating them.

Don’t Drink Your Calories

We often talk about not eating extra calories, but we always forget to notice that some of our daily drinks also consume calories that are harmful. Up until now, sodas and milkshakes were part of your breakfast and dinner, but not anymore. What some people don't realize is that the advertised drinks for boosting their athletic performance or improving health are loaded, literally loaded with unhealthy ingredients. Do you see the irony here? How can they possibly improve your performance or health? So, say no to sports drinks, coffee beverages, and flavored waters that are topped with high calories and preservatives.

Drink Plenty of Water

Drinking plenty of water throughout the day is the best way to contribute to your sustainable weight loss plan. It also helps you maintain a sustainable body fat percentage. Not just the weight, but staying hydrated is good for your overall health, too. A study of more than 9,500 people found that those who were dehydrated had a higher body mass index (BMI) and were more likely to be obese than those who drank fluids. Moreover, people who drink water before meals consume fewer calories.

Portion Control

If you often fall victim to overeating at your favorite food, it has got to stop. Portion control has majorly to do with your weight loss regime. You should only eat as much as your body. All the remaining quantity is unnecessary, and you'll have to work hard to burn. There is nothing wrong with eating multiple times a day as long as you're eating only a minimal quantity each time.


How do I create an effective weight loss plan?

The best way to get a customized and personalized weight loss plan, you must visit a renowned weight management clinic. If you're in Portland, Dr. Joya Women's Healthcare has been top-rated for their results-driven weight loss Portland Oregon and they always have a solution for your problem! They will help you setting weight loss goals to ensure you shed some extra pounds really soon.

What Is 2 2 2 Method Metabolism?

2 2 2 Method Metabolism is a 6-week journey divided into two phases. The first two weeks focus on eating two meals a day rich in carbohydrates and protein, including things like pasta, omelets, pancakes, and bacon. During this time, your body learns how to burn carbohydrates properly.

How many kg is a normal weight loss per month?

According to experts, it is ideal to lose about 0.5 kilos per week, that is, 2 kilos per month. For this, in addition to a low-calorie diet, it is also necessary to exercise and eat healthy. Weight gain of approximately 1.5 to 2.5 kg per month is considered healthy.

Can you lose 5kg in a month?

No matter how much you want to lose, reaching your weight loss goals can be a big challenge. But to be effective, take it step by step and make small changes to your diet and lifestyle. By doing this, you can safely lose 5 kilos in just one month.

The Bottom Line

We can't deny the fact that there are tons of ways to lose weight, but only a healthy one will help you sustain it for a long time. You must follow a healthy eating and exercise plan that you can continue to follow for life. It's no use to leave it in the middle once you have lost an adequate amount of weight. It'll come back in no time if you aren't making any positive changes to your lifestyle.

To begin with your weight loss journey, the first step is going to be very challenging. So, to help you with that, you can visit our weight loss Portland clinic and meet Dr. Joya, who has helped many, many clients lose a significant amount of weight sustainably. She will build a personalized diet plan for you and recommend weight loss medications if need be. For women especially, she works toward PCOS medication for weight loss because that is a common cause of weight gain. Remember, weight loss is not one-size-fits-all. To be successful, it is important to find a plan that works for you and fits well with your lifestyle.

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1 Comment

3 days ago

Not drinking your calories is such simple, but very good advice. I used to have an iced caffe vanilla frappuccino, every single day. I later found out it contains 410 calories which is around 25% of my daily caloric intake... simply not worth it! Another thing I wanted to add is the importance of gut health for weight loss. Modern day foods have wrecked our microbiomes so resetting your gut can make a massive difference. Trust me, losing weight is 10x easier when your body works for you, rather than against you. You want to look for a probiotic which supports weight loss. There's a very good one here Hopefully helps others who are in a similar position.

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