1. AIM TO LOSE A HALF-POUND TO A POUND A WEEK
Fad diets promising quick fixes aren’t just uncomfortable and unsustainable. They’re built to backfire.
In general, the more rapid or drastic change you make, the more your body wants to fight back. To prevent this from happening, set a goal of losing a half pound per week. If your body is getting the food it needs to function, or just a tiny bit less than it’s used to, it’s going to be more willing to release that extra energy (to burn fat). This not only helps you lose weight, but you’ll be more likely to keep it off long term.
2. FOLLOW THE 5-10% RULE
Losing 5–10% of your total body weight at a time is a smart approach, it is theorised that losing more than 10% of your body weight causes the body to fight back and make it more difficult to maintain weight loss.
3. TRY LOSING WEIGHT IN PHASES
If you want to lose 20 pounds, set that 5% goal, then try to maintain your new weight for a few months before starting another weight-loss cycle. This will allow your body to adjust to the new weight and gives you a psychological break from dieting.
Then work on shedding the remaining pounds. While this process takes time, if you want to maintain your weight loss, you must learn and adopt healthy eating and physical activity habits for the rest of your life.
4. KEEP A FOOD LOG
Tracking what you eat is a proven strategy for successful weight loss. While monitoring calories can help you see if you’re overeating, it’s also a good idea to look at your macronutrient breakdown. If you're not getting enough protein. Find ways to amp up your protein, so your body spends more energy digesting it compared to calories from fat and carbs.
5. CONSIDER PROBIOTICS
Changing your gut bacteria might help with weight-loss efforts and set point weight, One recent review of research published in Obesity Reviews found probiotic supplementation helped slightly reduce body weight and fat percentage.