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Five Simple Steps to Lose Pounds and Keep It Off

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Navigating the path to sustainable weight loss can be a challenge, but Audrey Adams, a weight lose influencer has cracked the code. After losing 40 pounds twice, she learned the hard way that maintaining weight loss requires more than just shedding pounds. Her first attempt ended in regaining the weight within eight months due to unsustainable habits. Determined to succeed the second time, Adams made five key changes to her lifestyle and diet, ensuring lasting results. Here’s how she did it.

Prioritize Protein Intake

Adams found that focusing on protein was a game-changer. She shared, “Eating about a gram per pound in my bodyweight in protein every single day” was crucial. This meant consuming between 120 to 140 grams of protein daily, depending on her weight. To boost your protein intake, consider incorporating more meat, legumes, and nuts into your meals. You can consult this list, sourced from Johns Hopkins Medicine, when calculating how many grams of protein your meal or snack has:

  • Beef, Chicken, Turkey, Pork, and Lamb: 7 grams per ounce
  • Tofu: 3 grams per ounce
  • Lentils: 9 grams per ½ cup
  • Hummus: 7 grams per ⅓ cup
  • Peanut butter: 7 grams per 2 tablespoons
  • Plan, nonfat Greek yogurt: 12 to 18 grams per 5 ounces
  • Milk (skim or 1%): 8 grams per 8 ounces
  • Cottage cheese: 14 grams per ½ cup

Embrace Whole Foods

Switching to whole foods was another pivotal change for Adams. She explained, “Getting away from alternatives, like protein donuts and cookies and chips, to literally just 90 percent of my diet being single-ingredient whole foods got rid of my cravings, gave me more energy, and just made that weight loss transformation so much easier.” Whole foods are minimally processed, helping to cut out excess saturated fats, sugar, and salt.

Commit to Daily Steps

Adams set a daily walking goal of 10,000 to 12,000 steps, regardless of the weather. “It did not matter whether it was raining or it was sunny out, I was hitting that goal,” she noted. Walking has now become an effortless part of her routine, something she does without a second thought.

Say Goodbye to Cheat Days

Instead of indulging in cheat days, Adams embraced her cravings in moderation. She avoided the cycle of overindulgence and restriction by allowing herself to enjoy treats regularly. “It’s not really a lifestyle if you’re saying that you’re cheating,” she said. Now, she enjoys a piece of chocolate every night and doesn’t hesitate to have pizza when she wants it.

Focus on Strength Training

Initially wary of lifting heavy weights, Adams discovered that strength training was essential for achieving her fitness goals. She realized that avoiding it was “the thing that was preventing me from getting the look that I really wanted.” By pushing herself to lift heavier, she built muscle and improved her metabolism, which was key to keeping the weight off long-term.

These changes transformed Adams’ approach to weight loss, allowing her to achieve and maintain her goals. Her story is a testament to the power of sustainable habits and the importance of finding a balance that works for you. Whether it’s prioritizing protein, embracing whole foods, or lifting weights, these strategies can help pave the way for a healthier lifestyle.

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