To sustain your weight loss, DIET is VERY VERY VERY IMPORTANT!

It is harder to maintain a healthy diet over a long period of time compared to sticking to an exercise regimen. But it is crucial that you make a healthy diet a — DAILY HABIT!

Otherwise, any amount of exercise will not make a difference! (Remember, we are talking about long term sustainable weight loss)

Have you heard of the term regarding weight loss that goes something like this?:

To be successful in losing weight- 30% is dependent on the exercise you do each day; 70% is dependent on what you put in your mouth (eat)!

Hence, your choice of diet has to fit the following few criteria:

Meat-Source of proteinEggs-cheap source of protein

  1. Fills you up (gives you a sense of feeling full)
  2.  Has proper nutrition (e.g. includes plenty of meat, eggs, fruits, vegetables, nuts or phytonutrients etc.) and portion size
  3.  Allows for certain cheat days (e.g. occasional indulgence of cake, dark-chocolate etc.) after reaching your ideal body weight.
  4.  Adheres to the above and yet tastes yummy!
  5. Includes plenty of water

Your attitude towards your diet:

With a goal to have sustainable weight loss, the attitude towards your diet has to be firm. We know that there are plenty of temptations nowadays. There
are an abundance of cake and coffee shops, fast food restaurants that serve high calorie, high sugar, and high fat processed-food. The key is to be able to resist such temptations and learn to say ‘No!’ to the types of food that would sway you away from a healthy dietary habit!

Along my weight loss journey, I have adopted a high-protein, low carbohydrate type of diet as my choice of diet to sustain my weight loss effects. This is mainly because a high-protein, low carbohydrate diet is ideal for rapid weight loss. And I can sustain such a diet because I include food that I enjoy eating! (Check out some of the recipes of yummy, high protein, low carbohydrate dishes)

High protein food sources include meat, tofu, legumes, etc.; in addition, I consume a type of all plant protein powder (click here to find out more about discounts for this product) as well. Obviously, I tend to stay away from food with high carbohydrate content such as white rice, white bread, and other starchy type of food.

I allow myself a cheat day occasionally (not more than once a week), to indulge in items that I truly enjoy having (e.g. ice-cream, pizza/pasta, cookies etc.).

I also enjoy snacking, so snacking on healthy food occasionally throughout the day is also an important habitual change to have. Make sure you exclude sweet stuffs as your choice of snacks! (e.g. M&Ms, chips, cookies/biscuits, sweets etc.)

Ultimately, there is no one-size-fits all type of diet. My suggestion is to tailor your high-protein low carbohydrate diet towards a healthy-type of diet and gradually re-introduce some items that you constantly crave for. Be mentally strong and only consume cheat food once a week as a reward for your efforts. Do your best not to go over-board on your cheat-day! This will allow for a sustainable weight loss diet on the long term!

The other bottom-line is that losing weight takes discipline, but sustaining the weight loss long-term takes discipline & determination! You have to really be able to visualize the consequence of not being in good shape on the long run (e.g. imagine being diabetic and not being able to exercise because your leg has been amputated Or having a heart attack at the age of 35); On the flip-side or a more positive note, visualize all the benefits of being able to lead a healthy lifestyle (e.g. more attractive, more confidence, much better health and shape, have better stamina in almost everything you do!)

Please feel free to leave me a comment or query below, or you could email me at merrell@sustainableweightlosshabits.com. Thanks!

10 Comments

  1. NemiraB

    Reply

    Hello here. You have a great informative website. Weight loss through diet is possible and doable. You are right that food quality is vital.
    If we do not get vital nutrients from food we crave for more. It is the reason why we are so attracted to refrigerator, especially on the evening time.
    What is interesting that fat has survive all skills. People who gained weight need to put more effort compare with people who are the same weight but did not gained it.
    However weight loss is real goal. Just we need to have a patience, pick great products and exercise.
    All the best, Nemira.

    • MLim

      Reply

      Hi Nemira,

      Thanks for the comment you left, I want to say that you have the right idea based on your comments above. The food quality, and nutrients are a crucial component of weight loss, which many people then to ignore. Many folks do not realize that it is 30% of exercise effort and 70% of what we eat that determines our weight loss success and being able to sustain the weight loss.

      Keep up the good work and feel free to check out my other posts on sustainableweightlosshabits.com! I am sure you will find more interesting information around the different posts!

      Cheers,

      Merrell

  2. Carla

    Reply

    This post is so informative and true.There are lots of fad diets out there and for some people they do work.
    But more often than not once a quick diet is stopped the weight piles back on again.
    Consistency as you mentioned is a massive key here along with a healthy diet and of course exercise.
    I train daily and try to eat as healthy as I can and I do wish many more people would take on board such important information in maintaining a healthier weight and lifestyle.
    Carla

    • MLim

      Reply

      Hi Carla,

      Thanks for the comments and for sharing your thoughts and experience with having a consistent diet and exercising regularly. I absolutely agree and wish more people would have similar consistent practices with their, dietary habits, nutrition intake, and daily exercises.

      Glad that the information is helpful and hopefully it reaches more people to get a healthy lifestyle to be a daily habit!

      Cheers,

      Merrell

  3. Thia

    Reply

    Hi,

    I am a firm believer that a good diet will yield results without breaking yourself in the gym. But I usually battle with sticking to a diet – it really takes a lot of planning and effort to stick to a diet. I believe that a diet should become a lifestyle to maintain the results and therefore I do not believe in “quick fixes”. Like you say – it should become a habit. Thanks for sharing!

    • MLim

      Reply

      Agreed Thia, and a strong mindset is needed to make healthy eating a habit! Stay-tuned, I will be writing some posts about having a strong mindset to maintain a healthy diet!

  4. A Habil

    Reply

    Hi thank you for this piece of advice.

    I agree when you said we need to have food that fills us up (gives you a sense of feeling full), that is why I like to incorporate healthy fats whenever I am on diet.

    Other than that, it all depends on our attitude and determination.

    Thanks

    • MLim

      Reply

      Hi there, definitely agree that it also depends on our attitude and determination. One way I like to think about it is “What are the consequences of me living an unhealthy lifestyle”- Could it be more sickness, less energy, less attractive looking etc. I found that thinking about diet and nutrition this way does help the mind to stay strong as well!

      Cheers,

      Merrell

  5. Jagi

    Reply

    I also follow the low-carb high protein diet. You are right ti works best no matter what other diets say. But right now I dealing with a health issue so it’s a high fruit diet for me. But I don’t really do cheat days as they just don’t really interest me. I love your post and the injection of your own personal story is great.

    • MLim

      Reply

      Hi Jagi, hope the health issue is not something that will linger on long term. Was the health issue due to the high-protein diet? (Interested to find out).

      If I could avoid it, I would not do the cheat days as you mentioned, but most folks I have met so far either find it tough to start on a low carb high protein diet or they just manage it with ease. One way or the other, it is working well for me and many others I have met. So glad to hear about another success story!

      Speak soon,

      Merrell

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