Many slimmers achieve success in their weight loss journey through a diet or training programme and lose several pounds.
However, keeping the weight off is another challenge, and many people end up putting the pounds back on.
A dietitian who lost 3st 6lb over a decade ago shared his “weight loss hacks”, which helped him retain his weight.
Bill Bradley said on YouTube: “The secret to weight loss is: ‘A successful weight loss diet is not about losing weight. It is about losing weight and keeping it off permanently.’ My hacks have not only worked for me but for many other people, helping them lose weight and keep it off.”
The dietitian recommended his hacks to his clients
YouTube/mediterraneanliving
Bill advised keeping some healthy food “with you at all times” to curb any cravings you may get.
He said: “I always had an apple with me. If I had a sugar craving and needed something to eat, I would eat an apple.
“This worked any time of day if I got to a place where I felt too hungry. You never want to get to a place when you have to start bingeing food.”
Fats are usually the first thing people remove when starting a weight loss journey, but they can “curb cravings and contain nutrients” that are beneficial for the body.
The dietitian explained: “For example, if you go to the Mediterranean, you see people eating 40 per cent of their calories from fat and copious amounts of olive oil. But, they are thin and healthy.
“It is important to get over your fear of fats. You want to eat extra virgin olive oil and have a good amount of fat in your diet.”
In an article published in News in Health, a study called “The Pounds Lost Trial”, led by nutrition expert at Harvard University Dr. Frank Sacks, noted: “People who ate higher-fat or lower-fat diets had similar rates of weight loss and were both successful at keeping the weight off.”
To keep you motivated and “excited” on your weight loss journey, set a “challenge or goal that is exercise-related”.
Bill said: “I did a hiking challenge, hiking every day for 120 days. In one of my weight loss classes, a woman said she always wanted to hike the Swiss Alps.
“She lost weight and hiked the Alps. Make a challenge, something doable over time and keep you motivated.”
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Bill encouraged people to practice a form of mindfulness
YouTube/mediterraneanliving
Focus on looking after your stress levels to help reduce “cravings and stress eating”.
The slimmer advised: “Do a form of mindfulness. When I put on weight, I was going through a very stressful time and stress eating.
“I went through a couple of mindfulness retreats and started meditating every day. It only has to be 10 minutes, and it will decrease your cortisol levels, which helps decrease belly fat and stress.”
Another slimmer, who lost 1st 6lb credited keeping up a habit they picked up on holiday to their weight loss success.
