Sustainable weight loss is defined as losing 10 percent of one's body weight and maintaining that loss for a year or more. However, only 20 percent of people who achieve this milestone manage to keep the weight off long-term. Long-term weight loss can be impacted by age, gender, sedentary behavior, unrealistic diets, lack of a consistent nutrient-dense diet, lack of sleep, hormonal changes and sarcopenia (age-related muscle loss). But there are things we can do to help achieve and maintain sustainable weight loss.
Fortunately, sustainable weight loss does not require extremely restrictive or hard-to-manage diets. Building healthy habits, with regular meals, balanced nutrition and consistent physical activity is more sustainable than restrictive dieting. Instead of drastic diet changes, focusing on small, manageable adjustments can make a significant difference. Chad Hodson, fitness and operations manager with the Blount Memorial Wellness Center at Springbrook, has a great example. “A pre-diabetic client who consumed around two liters of Mountain Dew each day successfully reduced his intake to two cans a day (24 ounces). After six weeks, this one small change resulted in a 19-pound weight loss and normal blood sugar levels,” Hodson explained.
Portion control is essential. Monitoring portion sizes and caloric intake helps create a calorie deficit necessary for weight loss. Emphasizing nutrient-dense foods rich in vitamins, minerals, and fiber such as fruits, vegetables, lean proteins and whole grains supports overall health and satiety. Reducing processed foods and those containing GMOs (genetically modified organisms) supports weight loss goals as these foods tend to be calorie-dense, nutrient-poor, easy to overeat, and often high in fat, sugar and salt.
Another cornerstone of sustainable weight loss is regular physical activity. Aerobic exercises like walking, swimming and cycling are vital for cardiovascular health and longevity. These activities burn between 300-600 calories per hour, helping create a calorie deficit that can lead to weight loss. Consistency in physical activity also is key. Engaging in at least 150 minutes of moderate to intense exercise per week supports sustained weight loss and overall health.
In addition, strength training performed two to three times per week is important for building muscle and strength. “Muscle tissue accounts for 22 percent of the basal metabolic rate (BMR). More muscle equates to a higher metabolism. This principle explains why individuals with significant muscle mass, like Dwayne Johnson (The Rock), can consume high-calorie diets while maintaining low body fat percentages. During caloric restriction, strength training helps the body preserve lean muscle mass over fat mass,” Hodson said.
Behavioral strategies also play a significant role in achieving long-term weight loss. Setting realistic, specific and achievable goals provides direction and motivation. Shorter bi-weekly weight loss goals often are more effective than long-term goals. Self-monitoring, by keeping track of food intake, physical activity and progress, helps maintain accountability. Establishing a consistent daily routine for meals, exercise and sleep supports overall health and weight maintenance.
Sustainable weight loss requires a combination of a balanced diet, regular physical activity and effective behavioral strategies. Being consistent while making small, manageable changes is the answer to achieving and sustaining weight loss goals, and improving health and quality of life.
For more information about weight loss programs and support, contact the Blount Memorial Wellness Center at Springbrook at 865-980-7100.
