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It's often said that losing weight is the easy part — it's keeping it off that is difficult [3]. In fact, most people who lose weight will end up gaining it back (and then some). Although there are lots of complicated factors at play for why people gain weight back they've lost — reverting to old habits, metabolisms slowing down, getting older, etc. — fat-loss coach Carter Good has some tips on how to lose weight and keep it off for life.
In an Instagram post, Carter listed six habits that will help you achieve lifelong weight loss [5]:
- Instead of eliminating foods, start by adding more low-calorie veggies and lean protein.
- Instead of eliminating all snacks, limit snacking to once a day and stick to fruit or protein.
- Instead of eliminating all liquid calories and sauces, start including more low- and zero-calorie alternatives.
- Lift weights two to five times a week.
- Include lean protein with most of your meals.
- Stay active daily and shoot for 8,000 to 12,000 steps a day.
"Sure, crazy restriction with your diet and intense exercise might lead to a greater Calories IN to Calories OUT balance… but for how long?" Carter wrote in his Instagram caption. "A few days? Or a full week? A month, perhaps? It's just matter of time before you burn out and have to reassess your plan or just quit entirely."
Instead these sustainable habits will keep you on track and help you lose weight [6]. And even if it's a slow and steady weight loss, such as half a pound to a pound a week, you're more likely to stick with it and see permanent results.