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How to lose weight and keep it off

In our quick meal, large and fried portion sized culture, maintaining the desired weight is definitely one of the hardest things. And what can be even tougher is losing the excess weight you may have. You’ve probably tried and failed to lose weight before, and you were left believing that diets don’t work for you. You’re probably not too far from the truth! Many diets don’t work at all. Well not without the appropriate weight loss exercise. Plus, no diet will work for everyone—our physiologies often respond differently to different nutrients. Just don’t lie to yourself – there’s no easy way to lose weight and keep it off. However, when you work to take the right steps in developing a healthier relationship with food, you can achieve long-lasting success.

Does the best solution for a healthy weight loss exist?

Yes, and it’s called exercise! Open any diet book and it will claim to be the one that has all the answers to successfully losing all the fat you want. Some claim the key is to eat at certain times of the day, some that you need more protein, and others recommend cutting out carbs. So, is a perfect diet the Holly Grail?

The truth is there is no “one size fits all” regimen to lose weight and keep it off in a healthy way. What worked for someone else will probably not work for you. Every metabolism responds differently to different foods. That depends on genetics first and many other health factors next. Take your time to find the right method but know that it will require patience, commitment, and of course experimentation with different workout and diets.

Girl doing yoga on a purple mat
While some people do well with cutting down on calories or any other restrictive methods, you may respond better to having more flexibility in planning your weight-loss routine.

If you give yourself freedom and just avoid fried foods or decrease intake of refined carbs, you can set yourself up for success. So, don’t put yourself down if a diet that was extremely successful for somebody else doesn’t work for you. And don’t feel discouraged if a regimen becomes too restrictive for you to stay on track. At the end of the day, a diet will only work for you if it’s one you can persevere in.

1. Cutting calories in order to lose weight and keep it off don’t really work!?

Many experts say that managing your weight is all about one simple equation: If you consume fewer calories than you burn, you will get rid of the weight. Sounds easy, but then why is losing weight so hard? The best insight we, as best personal trainers in Dubai, can give you is that weight loss isn’t a linear process over time.

When you first decrease your calorie intake, you will lose weight and keep it off for the first few weeks.

  • But then something changes. You continue to eat the same healthy meals but you don’t lose the number of pounds as you would like. Or you lose no weight at all. That’s why some types of exercises hardly work. The initial weight you lose is water. You’ve melted a little bit of your lean tissue and fat. Your metabolism begins to slow down.

So, in fact, if you want to continue losing weight each week, you need to continue eating less and fewer calories.

  • Not every calorie is the same. Eating a 100 calories worth chocolate muffin that is full of processed sugar isn’t the same as eating 100 calories of broccoli. Empty calories mean that those foods don’t make you nutrients full, like candy for example. Replace empty calories of processed foods with foods that fill you up and are light on calories, like vegetables.
  • Many of us don’t just eat to satisfy hunger. We use food for comfort or to compensate for the stress in our lives. Emotional eating will always ruin your weight loss plan.
Man cycling
The trick to losing and keeping the calories off is to stop eating the foods that are packed with empty calories.

2. Cut carbs if you want to lose weight and keep it off

A different way of planning your weight loss is to focus on the problem like it is not about consuming too many calories. Instead, focus on the way the body stores fat after eating carbohydrates. The most important part of this process is one of the hormone insulin. After you eat, carbohydrates from your meal enter your bloodstream in the form of glucose. In order to maintain your blood sugar at a healthy level, your metabolism will always burn off this glucose before it melts the fat you have just consumed.

What carbs do to your body:

If you eat a lot of pasta, rice, bread, or French fries, for example, your body releases insulin to help your body fight the glucose in your bloodstream. What insulin does here is it prevents your cells from releasing fat your metabolism to burn as fuel. While it does this, it creates additional fat cells because it wants to store all the fat that your body can’t burn off right now. Unfortunately, as a result, you keep the weight on and even gain some. Now your body will need more fuel to burn, and this process manifests itself by you eating more. Note that insulin only burns carbohydrates, which means you will more crave carbs. It is easy to continue stuffing yourself with carbs and gaining weight. If you want to lose weight and keep it off, you need to break this vicious cycle!

Pasta - do not eat it all the time if you want to lose weight and keep it off
Why does insulin do this? Because it has a priority to use glucose as fuel for the body.

Keeping the weight off is even harder than losing it in the first place!

You may have heard of a statistic that 95% of people who lose weight while dieting will regain it very quickly. Within a few months in fact! While this statistic is more of a rumor than research, you can probably say from your own experience that many weight-loss plans fail in the long term. Diets are simply too restrictive and motivation for them falls over time.

However, Dubai pros know how you can lose weight and keep it off long-term:

  1. Stay physically active. Successful dieters workout for about 60 minutes every day. Not every day should be reserved for heavy-duty exercises, you can speed walk, do pilates or try some great exercises to lose belly fat.
  2. Keep a food log. Writing down what you eat every day will push you to be responsible and keep you accountable.
  3. Never skip breakfast. Eat the healthiest option – cereal and fruit. A nice morning meal boosts your metabolism.
  4. Eat more fiber and try to completely avoid the unhealthy fat that’s in the typical American diet.
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