At the start of 2019, I decided I wanted to improve my relationship with food, try to stop overeating, and lose some weight.
Over the first six months of that year, I lost 35 pounds and maintained my muscle mass, dropping my body fat percentage from 30% to 17%.
Research shows that it is challenging to
lose weight
and keep it off. One meta-analysis of
weight loss
studies found that more than half of weight lost was regained within two years, rising to 80% after five years.
I've maintained my fat loss over the past three and a half years and hope to continue to do so as I feel good, strong, healthy, and happy in my body. Here are the lessons I've learned about how to do it.
1. Slow weight loss is more sustainable
To lose weight you need to be in a calorie deficit. When I lost weight, I didn't over-restrict or cut out any food groups and I had plenty of days where I wasn't in a calorie deficit.
This meant I lost weight slower, but it was easier for me to keep off because I could stick to my lifestyle without feeling deprived.
I eat all the foods I enjoy, like chocolate and cake, in moderation because even though they are less nutritious and thus less satiating than whole foods, I know I can still make progress.
2. Maintaining weight loss means continuing the same lifestyle.
You won't maintain your weight loss if you can't stick to your method long term. That means you shouldn't attempt endless cardio or eating next to nothing.
HOMEPAGE
HOME HEALTH
I lost 35 pounds and cut my body fat percentage in half almost 4 years ago. Here are 8 things I've learned about losing weight and keeping it off.
Rachel Hosie Jul 16, 2022, 7:00 AM
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Rachel Hosie before and after losing weight
Rachel Hosie in October 2018 (left) and May 2022. Rachel Hosie
I lost 35 pounds almost four years ago, and have stayed around the same weight since.
I learned that keeping the weight off means continuing the same lifestyle.
Unsustainable weight loss methods leads to unsustainable results.
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At the start of 2019, I decided I wanted to improve my relationship with food, try to stop overeating, and lose some weight.
Over the first six months of that year, I lost 35 pounds and maintained my muscle mass, dropping my body fat percentage from 30% to 17%.
Research shows that it is challenging to
lose weight
and keep it off. One meta-analysis of
weight loss
studies found that more than half of weight lost was regained within two years, rising to 80% after five years.
I've maintained my fat loss over the past three and a half years and hope to continue to do so as I feel good, strong, healthy, and happy in my body. Here are the lessons I've learned about how to do it.
1. Slow weight loss is more sustainable
To lose weight you need to be in a calorie deficit. When I lost weight, I didn't over-restrict or cut out any food groups and I had plenty of days where I wasn't in a calorie deficit.
This meant I lost weight slower, but it was easier for me to keep off because I could stick to my lifestyle without feeling deprived.
I eat all the foods I enjoy, like chocolate and cake, in moderation because even though they are less nutritious and thus less satiating than whole foods, I know I can still make progress.
2. Maintaining weight loss means continuing the same lifestyle
You won't maintain your weight loss if you can't stick to your method long term. That means you shouldn't attempt endless cardio or eating next to nothing.
I knew that if I went back to my old lifestyle I'd regain the weight, so I changed my mindset towards food and exercise.
I used to think of foods as "good" or "bad" but have learned that no food is inherently bad and all can fit into a healthy diet. I found workouts I love, and going to the gym is as much a part of my routine as brushing my teeth.
The only change I make when moving out of a weight-loss phase is to eat a little bit more of the same foods.
I still try to eat mindfully, get steps in every day, eat mostly whole foods, work out around five days a week if possible, and eat plenty of protein.
3. Protein is key
Eating a high-protein diet has played a big part in me losing fat and keeping it off. Dietitians recommend most people aim for 0.9 grams per pound of your bodyweight, which I do.
Protein has lots of benefits:
It's satiating so keeps you full
It has a higher thermic effect of food than fat and carbs, meaning the body uses more energy digesting it
It helps you hold on to muscle while losing fat
It helps muscles recover from workouts
I spread my protein intake over the course of the day, which is the best way to go according to research.
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