Many people associate losing weight with strict diets, but this is not sustainable in the long term. A study by ETH Zurich shows that fat cells have an epigenetic memory for excess weight even after you lose weight. This can cause people to gain weight more quickly after dieting, which calls into question the sustainability of strict diets. Three people have in the “Business Insider“Their story tells how, after several failed diets, they achieved their goal and maintained their weight over the long term.
Discover the joy of movement
One of the valuable lessons these people have learned is the joy of physical activity. Instead of fixating on the end goal, find activities that you enjoy. It’s also important to continue eating the things you like so you don’t lose interest in them.
Avoid extreme diets
Instagram/Benji Xavier
Benji Xavier
Benji Xavier has lost 45 kilos
For many people, losing weight means giving up what they like to eat. However, research shows that this does not work in the long term. Eating too few calories can lead to unintended health consequences such as malnutrition, eating disorders and fertility problems. It’s important to achieve a calorie deficit, but not by starving yourself or exercising for hours.
Health before looks
“You shouldn’t be ashamed of losing weight,” Alaias Bertrand, a 25-year-old content writer and marketing manager from Florida, tells Business Insider. Bertrand lost 34 kilos in three years by focusing on health and wellness. Previously, she had tried diets like keto and intermittent fasting that didn’t work because she was too focused on the end result and was constantly hungry.
Eat what you love
Benji Xavier, a 28-year-old author from New Jersey, lost 100 pounds in just over a year and kept that weight off for two years. He started making healthier versions of his favorite dishes at home. In high school, he lost 100 pounds by adhering to a toxic diet culture and severely restricting his diet, which left him obsessed with food and unhappy.
Find joy in movement
Mae Suzuki from New York lost 40 pounds after years of strict dieting and binge eating. She forced herself to do boot camp-like training and eat foods she didn’t like. As she focused on activities she enjoyed, such as lifting weights, she slowly but steadily lost weight.
Use social support
Bertrand emphasized that social support, whether from a friend, a coach or a team, can help motivate you to lose weight. Membership of a track and field team during her school and college years gave her the drive she needed.
Set small goals
Xavier emphasized the importance of small milestones to stay motivated. “When I sit here and think, ‘I need to lose 100 pounds,’ that sounds like a lot. You don’t want to do that,” he said. Concentrating on small goals helped him not to overwhelm himself and to make progress step by step.
