Hold Yourself Accountable for Long-Term Success

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If you've been dieting for years, you've probably heard the "eat less and move more" countless times. While a deficit is necessary, taking this advice to the extreme by severely restricting your calories and overexercising is not the answer. Manage your body weight effortlessly by adopting a low-energy-dense diet. This way, you can lower your calorie intake while still feeling satisfied. Fill your plate with fruits, vegetables, lean proteins, whole grains, and healthy fats.

Building balanced meals that include adequate protein, fiber, and fat will leave you feeling energized and satiated. Remember to eat at least three meals a day to keep your metabolism active and prevent unwanted food cravings and fatigue. Take control of your weight loss journey with the power of real foods, proper portion sizes, and a well-rounded lifestyle. A diet rich in low-energy-dense foods can help manage body weight by reducing calorie intake and maintaining satiety.

Tracking Boosts Feelings of Self-Efficacy

If you're serious about losing weight, tracking your physical activity and daily food intake is a great way to improve your chances of success. Benefits of tracking food and exercise habits include:

1) Increased motivation – The highest levels of motivation occur when there is both an established goals and high feelings of self-efficacy. Tracking food intake and exercise provides the proof.

2) Better accountability – No more mindless snacking or overindulging. Tracking your food and physical activity keeps you accountable and helps you develop healthier habits.

3) Understanding your habits – When you have to log everything you eat, you become more aware your habits and can make conscious choices about improving your daily dietary intake.

4) Improved overall health – Measuring your waist or stepping on the scales can provide a number, but tracking your daily progress helps you lose weight and keep it off.

How to Boost Your Resting Metabolic Rate

While nutrition is important for weight loss, exercise shouldn't be overlooked. Exercise not only helps you shed pounds, but it also boosts your mood, improves your sleep and helps burn more calories, even at rest. Walking is particularly beneficial for weight loss, as it's a convenient and low-impact exercise that doesn't strain your joints. But any form of physical activity can increase your total energy expenditure, helping you achieve energy balance for weight control.

Studies suggest that consecutive days of intense gym workouts may not be ideal, but regular exercise does boost your resting metabolic rate. This means your body becomes more efficient at burning calories and using them for energy. Even low-intensity activities like walking or using stairs have a positive impact on health. Regular exercise, even if it's not intense, can reduce the risk of chronic diseases and promotes weight loss and helps prevent unwanted weight gain.