Weight Loss – How Can You Achieve Lasting Results? Advice from a Nutritionist!

This article comes from our archives, from when FunTastyQ Fit was still called Geneto Elustiil. We keep older articles available—our product has a long history.

How can you lose weight and keep it off for good? It’s absolutely possible! But to do so, you need to forget crash diets and extreme methods, which often cause the weight to come back. Sooner or later, most people realize that the key to lasting weight loss lies in changing their lifestyle.

THE KEY TO LASTING WEIGHT LOSS—LIFESTYLE CHANGE

The key to successful weight loss and maintaining your new weight is gradually changing your lifestyle through healthy eating, regular physical activity, sufficient sleep and stress management. At the beginning of this journey, the Geneto Elustiil app can be your guide. It is based on the science-based Nordic Nutrition Recommendations, and its meal plans adapt to each person’s individual needs and goals.

How should you begin losing weight in a healthy way?

Weight loss through an energy deficit When the body receives less energy (kilocalories) than it uses, weight decreases. The Geneto Elustiil app helps you create a reasonable energy deficit—a maximum of 500–600 kcal, although the optimal range is 200–300 kcal. Yes, your weight will decrease more slowly, but this pace allows your body to adapt to the changes more effectively. It also avoids putting your willpower to the test and makes the changes more sustainable! Set realistic goals! A healthy rate of weight loss is 0.5–1 kg per week (around 2–4 kg per month). The app helps you create a plan with a suitable pace and shows you when you could reach your goal. Meeting your nutritional needs It is important to consume at least 1,550 kcal per day to get all the vitamins and minerals you need. The Geneto Elustiil app’s meal plans meet all essential nutritional needs except for vitamin D, which should ideally be supplemented during the darker months.

If you consume fewer calories than your basal metabolic rate requires and do not get enough nutrients from food, your weight generally will not decrease. The body begins conserving its existing fat stores, and the metabolism slows down to save energy. Find your WHY! Motivation is the foundation of successful weight loss, but you need to find a compelling reason that will keep you going during difficult moments.

Ask yourself WHY?

• Why do I really want to lose weight?
• What will it give me in the bigger picture?

You can use the 5 Whys method here, asking yourself why each time until you reach the root cause of the problem. A compelling reason might be: “I want to have enough energy to play with my children,” “I want more energy to enjoy a hobby I love,” or “I would like to live a longer, healthier life.” Write these reasons down clearly and keep them where you can always see them—they are your main source of motivation! Take the time to think this through carefully!

Weight-loss strategy

First, you should learn the basics (link reference) and then choose the strategy that suits you best. There are two options:

• Follow a meal plan that accounts for an energy deficit and follows the principles of healthy eating.
• Use the food diary method—add your own meals and analyze as you go whether your diet is balanced.

You can do both with the Geneto Elustiil app.

Factors that support weight loss

In addition to nutrition, weight loss is also supported by: ✓ Sufficient sleep—7–9 hours per day. Good-quality sleep helps regulate hunger-controlling hormones such as leptin and ghrelin. ✓ Regular physical activity—at least 30 minutes per day. Combine aerobic exercise, such as walking or cycling, with strength training to boost your metabolism and strengthen your muscles. ✓ Stress management—quality time with loved ones, a favorite hobby, relaxation techniques, breathing exercises, yoga, meditation or spending time in nature. Stress increases cortisol levels, which may promote fat storage. Take the first step and act! Once your goals and plan are in place, it’s time to act! In most cases, a well-thought-out weight-loss plan soon becomes a natural part of everyday life. If you feel that you have taken on too much and that sticking to your new habits is harder than you initially expected, slow down. Be patient and consistent. What matters is that you move at your own pace while remaining consistent. Sooner or later, you will achieve the result you want! Stay healthy! Nutritionist Astrit Kreutzwald