Putting on weight is easy for most people. However, losing that weight is an entirely different story. There are a plethora of weight loss solutions that promise rapid weight loss, but many of these programs do not work for most people.
The reason is because most weight loss trends don’t involve committing to permanent lifestyle changes. However, you can learn how to lose weight fast, and you can even learn how to lose weight without exercise with permanent lifestyle changes.
Keep reading below to learn more about permanent weight loss solutions, and what it takes to lose weight and keep it off for good!
Solutions for Permanent Weight Loss
Permanent weight loss is all about developing a lifestyle which promotes a healthy body and healthy life. It might start with a 30 day health makeover, but it will extend into prolonged wiehgt loss that doesn’t feel difficult to maintain.
Check out these permanent solutions for weight loss which I am confident will help you lose weight and keep it off:
Follow a Realistic Weight Loss Program
There are a lot of weight loss programs out there that are focused on slashing calories and forcing you to do a yo-yo diet. Don’t do that. Instead, choose a program that looks to balance your calories, help you make great diet choices, and get you motivated to work out.
For example, you might look into the Hack Your Weight Program by Dr. Nathalie, which uses elements of the ketogenic diet, intermittent fasting, and HIIT training to help you with your weight loss goals while giving you the tools you need to succeed.
Similar programs include things like the DASH diet or Beach Body. The key is choosing a program that you enjoy.
The world is filled with weight loss programs, and more pop-up every day. Each year science “learns” a new way to help you lose weight, yet, Americans still struggle with obesity. However, there are more than a few diet strategies which have shown true effectiveness.
One of the major flaws with most weight loss programs is that they force your body to lose weight quickly, which is ultimately unsustainable. Especially if you are trying to lose weight without exercise, simply cutting out large amounts of calories or depriving yourself of nutrients won’t help!
A proper weight loss program will help you lose weight steadily and help you achieve your long-term goals. Want to learn how to lose weight fast and effectively?
Check out the options listed below, and you might find the program which will work best for you!
Intermittent fasting is a popular weight loss program that has real scientific evidence behind it. If you want to try intermittent fasting, the basic principle is that you will have a daily period of “fasting,” along with a daily period of eating.
According to research that was published by the Journal of Translational Medicine,
“Our results suggest that an intermittent fasting program in which all calories are consumed in an 8-h window each day, in conjunction with resistance training, could improve some health-related biomarkers, decrease fat mass, and maintain muscle mass in resistance-trained males.”
Most people use 16 hours of “fasted” time per day, and 8 hours of “fed” time.
Intermittent fasting is an excellent way to lose weight because it helps most people eat fewer calories throughout the day (since there are fewer hours of the day you are allowed to eat), improves insulin sensitivity, and helps your body clean its internal functions.
After a few weeks of intermittent fasting, your body will work at maximum capacity!
Most people notice that your metabolism drastically improves over the course of an intermittent fasting period, and the majority of people have a lot of success losing weight with this diet strategy!
Intermittent fasting is my favorite weight loss solution because it also makes it possible to build muscle and lose fat at the same time. No other plan allows that to happen.
IIFYM (If It Fits Your Macros) or otherwise known as flexible dieting, is one of the most beloved weight loss programs because you can eat absolutely anything you want! The basic premise of IIFYM is that you will determine your macronutritonal needs (per day), which you can fill with any food under the sun.
Many people are successful with IIFYM because there is a wide range of food choices. Unlike other diets, IIFYM is not restrictive at all.
The main issue with IIFYM is that you must “hit your macros” every single day, otherwise eating “junk food” will cause weight gain instead of weight loss.
IIFYM is great for people who like to plan their meals ahead of time, and it has been wildly successful for many!
The Ketogenic Diet is a great option for people who are looking to lose a large amount of weight, and it is successful for others as well. In the Ketogenic Diet, the main goal is to put your body into a state of ketosis. Once your body is in ketosis, it will predominately burn fat as a fuel source, since it will not have carbohydrates to use.
The Ketogenic Diet involves eating large amounts of protein and dietary fats, and very low amounts of carbohydrates. Most people consume less than 50grams of carbohydrates per day on the Ketogenic Diet!
The Ketogenic Diet is also useful for people battling Type-2 Diabetes, and it has shown potential for other health problems as well.
The main problem that a lot of people have with the Ketogenic Diet is food choices since it can become monotonous eating vegetables and lean protein for every meal. However, the results will make it feel like the best decision you ever made!
The Mediterranean Diet
The Mediterranean style diet is based on dietary traditions of Greece, Crete and southern Italy, where chronic diseases were low among the lowest populations of the worlds.
Life expectancy was also among the highest, despite the absence of adequate medical facilities.
After World War II, Ancel Keys of the Mayo Foundation led a study which examined the health and diets of about 13,000 middle-aged men in many countries which included: Japan, US, Greece, Crete, Netherlands, Yugoslavia, Italy and Finland.
The result showed remarkably that well fed Americans actually had higher rates of heart disease when compared to other countries in the study group.
The other countries had their diets restricted due to the deprivations of war, yet their people were far more heavily.
The men from Crete who were the poorest among the other countries in the study group enjoyed the best cardiovascular health, and it was associated with their unique food pyramid and physical labor.
I learned a great deal about this style of eating while living in Macedonia for 10 months, playing professional basketball. I do not tout this as some type of fad-diet. It is a lifestyle that legitimately helps you become a healthier person from the inside-out.
In short, a traditional Mediterranean diet consists of a high quantity of quality vegetables, fruits, nuts and olive oil.
Mediterranean countries eat substantially different than Northern European countries.
The difference in climate and growing conditions allow for drastically different foods to be grown.
Due to this, the countries adapted in different ways. A typical Mediterranean diet includes a wide range of different foods including the following:
- Moderate amounts of poultry and fish, with these forms of meat generally taking over for red meat.
- Frequent consumption of eggs.
- A low or moderate amount of wine.
- Small amount of red meat weekly which is very low when compared to northern Europe.
- Fresh fruit serves as a desert often.
- A wide variety of plant foods.
- It involves a high consumption of non-refined cereals which could be in the form of nuts, beans, and cereals such as wheat, barley, brown rice and corn.
- The calorie intake which consists of fats is between 20% to 35%
- The main sources of dairy foods are fermented, namely yogurts and cheese. Yogurt is not loaded with sugar, and is an effective digestive aid.
- The main source of dietary fats is olive oil.
- The meal is usually low in saturated fat, and high in dietary fiber and monounsaturated fat
According to a report from scientists of the University of Toronto which can be found in the October issue of Archives of Internal Medicine, it was reported that consumption of more legumes will help to improve glycemic control in people living with type 2 diabetes, and lessen the risk of the development of coronary heart disease.
The Mediterranean diet is also associated with physical activity, and it has positive impacts such as:
Reduces the Risk of Stroke and Heart Disease
Reducing the risk of stroke and heart disease, as there are certain foods that are discouraged in the Mediterranean diets.
Foods such as red meat, processed foods and refined bread are all discouraged and better quality options are preferred.
It encourages the drinking of red wine in moderation, rather than hard liquor, utilizing the rejuvenating benefits of wine to bolster the body. If liquor is drank there are many unique liquors such as rakija which is made from grapes, that are far healthier than other options.
Improve Digestion and Stabilize Blood Sugar Levels
Because a Mediterranean diet is rich in fiber, it helps slow down digestion and avoid heavy swings of blood sugar, helping to protect you against Type 2 diabetes.
Reduce the Risk of Developing Weak Muscles with old Age
The nutrients that you acquire with a Mediterranean diet may have the potential of reducing senior’s risk of developing weak muscles and several signs of frailty by 70%, as the body will begin to operate more efficiently.
Reduce the Risk of Developing Heart Disease or Cancer
With a reduction in the risk of a heart disease or cancer when you adhere to a Mediterranean diet, there will be a reduction of the risk of death by around 20%.
Lower the Risk of Alzheimer’s Disease
It also helps to lower the risk of Alzheimer’s disease as speculated by researchers; as the Mediterranean diet, may improve blood sugar and cholesterol levels, and total blood vessel health. All these factors may be able to lower the risk of dementia or Alzheimer’s disease
Reduce the Risk of Parkinson’s Disease
It can reduce the risk of having Parkinson’s disease by half because the diet contains high levels of antioxidants which prevents cells from going through a damaging process referred to as oxidative stress.
Eat Low-GI Foods
If you don’t want to follow a weight loss diet, then at least commit to making better dietary decisions. The best decision you can make is to prioritize eating foods that are low on the glycemic index, as well as whole grains, dietary fiber, and leafy greens.
According to a study published in Archives of Internal Medicine,
“Both high-protein and low-GI regimens increase body fat loss, but cardiovascular risk reduction is optimized by a high-carbohydrate, low-GI diet.”
The reason you want more low-GI foods in your diet is because these promote satiety and balance your insulin levels—two things that influence how hungry you feel and how much you eat. The more, low GI foods you eat, the less empty calories you will crave.
Avoid Things Which Secretly Cause Weight Gain
There are certain things in our life that play a factor in weight gain that we never knew about until modern science went public about it. If you want to lose weight permanently, you need to pay attention to these things!
Here are some of the more unusual and orthodox ways in which you can gain weight without even knowing it.
Working Early Hours
Getting over 7-8 hours of solid sleep does not only keep you energized, but it also keeps you fit as well. The researchers at Wake Forest University have confirmed that keeping a healthy sleep schedule is important for dieters.
They also found that those who sleep for five hours or less put on 2.5 times more fat than those who sleep for 7-8 hours.
Apparently, sleeping for more than 8 hours isn’t good either as those who do put on slightly less weight than the ones who sleep for 5 hours or less. That’s why it is crucial for you to aim for about six to eight hours a night that is the optimal level for weight control.
Ready-made soups, especially those that come out of a can are flooded in calories and fat. Not only that, but canned soups are processed goods that contain sodium. This chemical is a nightmare as it increases your hunger, causes bloating and reduces your ability to sense when you’re full.
If you’re a soup mark, then opt for a broth-based soup that contains fiber-rich vegetables. Choose other similar alternatives that won’t add in extra pounds and is a great appetizer.
Too Much Salt
If packaged salty bites are your kryptonite, then your waist isn’t going down anytime soon. A study from the Journal of Nutrition reveals that salt confuses your insides’ biological senses that you’re full.
The journal’s lead author Russell Keast says that our bodies have biological mechanisms that inform us when it’s time to stop eating, especially when we encounter fat. But with the addition of salt, those mechanisms are tricked into making us eat more. Over time, we further incline towards fatty foods and become less sensitive about fat.
Alternatively, you should use fresh herbs instead of salt. If you’re thinking about dining out, you should do some nutrition research from home before heading out and then pick out a low-calorie dish that consists of 1,000 milligrams of sodium or less.
Using Add-ins for Coffee
According to the 2017 study that was published in the Public Health journal, researchers had estimated that nearly 70% coffee drinkers use caloric add-ins such as creamers and sugar.
Continually adding sugar will only cause our blood sugar to spike and then crash, leading us to crave for unhealthy foods and then weight gain.
From these 70%, about 16% of their calorie intake came from sipping their coffee. And that 16% means gaining 70 additional calories a day more than those who don’t drink coffee. Even if you have the best pod coffee maker under 100, the results will still be the same.
What you really want to do is use other flavor boosters such as cocoa powder or cinnamon, which can be acquired from your local coffee shop. And if you still want that sweet sensation, then we suggest going for the less processed ones such as Stevia.
Stevia is available at Starbucks and according to a study in the journal Appetite, it has proven to reduce spikes in blood glucose and insulin.
Another option is to enjoy the benefits of Bulletproof Coffee, which does not contain any sugar or add-ins!
Learn More: Sugar Alternatives for Coffee
Set Realistic Goals
Every person that has lost massive amounts of weight and got into the best shape of their life did so by taking baby steps. They also made choices that fit into their lifestyle. If someone doesn’t want to run but forces themselves to, they get demotivated.
The same happens when you eat things you don’t want to eat, cut too many calories, and set goals that are not realistic. In short, do activities that make you want to do more. If you like dancing, dance. If you like HIIT, do that.
Aim to cut your calories slightly below maintenance level, and only try to lose 2 pounds a week or slightly more.
Lastly, move! Your exercise routine doesn’t need to be excruciatingly difficult or challenging in order to prompt results. The best exercise programs for losing weight are those that require a mere 30-45 minutes of your time 3-4 days a week, and if you want to do more in between, you should be able to.
You should also focus on just moving more.
Take the stairs. Go on walks. Wear a pedometer and try to get in around 8000-10,000 steps a day, on top of other exercise.
Just by keeping your metabolism revved up, you burn more calories and lose more weight. Here are a couple specific forms of exercise you can try on your quest to lose weight permanently:
Fasted Cardio + Caffeine in the Morning
If you are looking to lose a large amount of weight, fasted morning cardio is one of the best options for you. If you don’t know what fasted cardio is, the main concept is that you will perform low-intensity cardiovascular exercise in the morning, before you have eaten anything.
Also, you should not drink anything which contains sugar (I will discuss this more in a moment).
While your body is in a “fasted” state, it is much easier to burn fat. However, there is also a risk that you will burn some of your muscle as well.
Fasted state cardio is less dangerous for your muscle gains if you only perform a low-intensity exercise during this time since low-intensity cardio does not affect your muscles much.
An example of an excellent fasted state workout is a simple walk around your neighborhood. You can lose weight easily and effectively just by walking in the morning for 30 or more minutes!
One way to further stimulate weight loss is to ingest caffeine before your fasted state training. Many people prefer to drink green tea or coffee before their fasted training, which is both excellent options.
Not only will caffeine stimulate your mind and muscles but caffeine also helps mobilize and oxidize fat! Drinking a cup of green tea or coffee (without any honey, cream, or sugar) before your fasted workout is a weight loss hack that you need to take advantage of!
High-Intensity Interval Training
Although many people may be scared of high-intensity interval training (HIIT), there are HIIT workouts for everyone!
Regardless of your level of physical fitness, HIIT is the best choice for you to lose weight. HIIT is a scientifically backed weight loss strategy which can be done with simple exercises or intense ones.
Personally, my favorite HIIT workout is Tabata Intervals.
If you use more high-intensity interval training workouts, you will discover it is much easier to lose weight than you previously thought!
Utilize Hypnosis, Meditation and Mindfulness for Permanent Weight Loss
Like other forms of mindfulness, practicing hypnosis and meditation have both shown the unique ability to help people looking to improve their body figure remain focused and diligent with their nutrition, and training by converting the brain to a focused tool which you can use to enhance your body.
Believe it or not, there have been many different studies done on the ability of hypnosis to assist with weight loss.
According to a study which was posted in the Journal of Consulting and Clinical Psychology,
“averaged across post treatment and follow-up assessment periods, the mean weight loss was 6.00 lbs. (2.72 kg) without hypnosis and 11.83 lbs. (5.37 kg) with hypnosis.”
Although the method of this study is not entirely clear, the result certainly is. Due to the nature of the study itself, it can be assumed that the intention of the hypnosis was to correct cognitive brain recognition of positive and negative choices in life, which led to a greater overall weight loss following the hypnosis treatment.
Furthermore, the study goes on to state that,
“correlational analyses indicated that the benefits of hypnosis increased substantially over time.”
Meaning, the more your practice hypnosis, the more results you will have! It certainly is unique, but it makes sense!
Hypnosis itself may be difficult for the average person to practice on their own, but it does not mean that you cannot find alternative ways to accomplish your goals in a similar fashion. Mindfulness based weight-loss is essentially a group of concepts which would include hypnosis, meditation, yoga, and other forms of weight loss which value the concept of correcting cognitive brain recognition of right and wrong weight loss choices.
Simply, this would help you say no to that extra dessert or alcoholic drink, and help you stay more focused on your goals over the course of a day, a week, a month, etc.
As stated in the Journal of Eating Behaviors,
“Mindfulness-based approaches are growing in popularity as interventions for disordered eating and weight loss. Initial research suggests that mindfulness meditation may be an effective intervention for binge eating.”
To further expand on this statement and this concept, the journal Appetite conducted an experiment involving 62 women to determine the actual effectiveness of this approach to weight loss.
“At 6 months’ intervention participants showed significantly greater increases in physical activity compared to controls (p < .05) but no significant differences in weight loss or mental health.
However, when intervention participants who reported ‘never’ applying the workshop principles at 6 months (n = 7) were excluded, results showed both significantly greater increases in physical activity (3.1 sessions per week relative to controls, p < .05) and significantly greater reductions in BMI (0.96 relative to controls, equivalent to 2.32 kg, p < 0.5).
Reductions in BMI were mediated primarily by reductions in binge eating.”
Hypnosis is described by the British Society of Clinical and Experimental Hypnosis as a state of the mind where a person experiences a sense of deep relaxation with their attention narrowed down and focused on appropriate suggestions made by the therapist. Under hypnosis, the hypnotist (therapist) will address your deeper mind also called the sub-conscious. Your critical analysis functions are shut off as your mind concentrates only on what the hypnotist is telling you.
It is worth stating here that the difference between the ordinary weight loss plans and the temporary gains and loses is all about your psychology. In 95% of the cases, people end up gaining the weight again. However with weight loss hypnosis this will not happen to you at all because you will be dealing with your emotions.
You will be learning to not only identify but also detach emotions from the eating habits. In this way your gains are not depending upon the mental adrenaline but it comes to be the gains in a battle that is against the weight. All this is a result of continual positive changes in the outlook.
It is due to these facts that such changes are in fact real and permanent. At Advanced Care Hypnosis NJ, hypnotist Daniel Rose is the one who will be in a better position to see what triggers our eating habits. Afterwards they adopt the methods to lose weight accordingly.
Some of these are known as EFT, neuro linguistic programming, regression along with other hypnotic techniques. The certified processional in this regards come up with a customized weight loss therapy for you.
With hypnosis, people tend to look at the eatables in a different manner and change their destructive habits for better in every possible manner. Unlike the other diet plans, you will see this technique to offer long lasting effects.
If you would like a more comprehensive look of how hypnosis can help you improve your daily life, I recommend you check out Hypnosis First for a vast amount of information on this topic.
Coolsculpting at Home
DIY coolsculpting at home is not a well-known weight loss solution, but it is becoming more popular. Compared with other “cosmetic” forms of weight loss, coolsculpting is generally safer and more effective for most people.
Also known as cryolipolysis, coolsculpting essentially freezes the fat cells off of your body. Of course, there is a more technical explanation than that, but it is the main concept.
Believe it or not, coolsculpting at home is relatively possible!
Going to a coolsculpting professional is safer and more effective than the DIY version, but you can perform a simple version with either a coolsculpting belt or ice alone.
Especially for people who are on a long journey to lose a lot of weight, coolsculpting is an effective hack!
Concluding Thoughts – Permanent Weight Loss Solutions
There are many weight loss solutions out there that make outrageous promises. Instead of following a trend, stick with what is known to work.
Eat more wholesome foods, commit to a program that is focused on making better lifestyle choices and maximizing your gym time, and get moving!
When you have a realistic outlook and goals, you will be able to stick to the weight loss program and make it a permanent solution.