Bulldog Weight Loss The Importance of Consistency in Routine

By Isabella Storyclaire

last updated September 16, 2024

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Consistency is key for weight loss, study says

Story highlights

Want to lose weight once and for all? Do it consistently, a new study suggests

Keep your eating habits similar and try to plan ahead, researcher advises

CNN

To achieve your weight loss goals, be consistent.

A new study suggests that slowly but steadily shedding pounds each week can be more beneficial for long-term weight loss than seeing your weight drastically drop, only to rise again.

Developing a stable schedule of healthy eating and exercise can help with keeping your weight management consistent, said Emily Feig, lead author of the study and a postdoctoral fellow at Massachusetts General Hospital. The study was published Monday in the journal Obesity.

We dont know yet what it is about weight variability thats problematic. It could be reflective of trouble following a diet and exercise plan consistently. But its also possible that physiologically, some people tend to lose weight more consistently than others, regardless of how closely they are following a diet, said Feig, who conducted the study as a doctoral student at Drexel University.

My best recommendation for patients, based on this research, is to try to keep their eating pretty similar day to day, she said. Things like planning ahead, prepping food for the week on Sunday and reducing frequency of eating at restaurants can help with this, since they reduce the chance of making impulsive decisions about what to eat. Building a habit of healthy, consistent eating can help patients reduce weight variability and lose weight more consistently, even if its at a slow pace.

The study involved 183 overweight or obese adults, mostly white women, living near Philadelphia. For one year, they participated in a weight-loss program in which they were counseled on their diet and exercise.

From the start of the program, their weight was tracked, measured and analyzed weekly. The adults also attended assessment meetings at six, 12 and 24 months.

The researchers found that weight variability each week among the adults, measured at the first six and 12 weeks of the program, was positively associated with less subsequent weight loss at 12 and 24 months.

In other words, higher weight variability measured early in the program predicted which patients would continue to struggle with controlling their weight by the end of the program and one year later, according to the study findings.

Feig said that more research is needed to determine just how significant the link may be between weight variability and long-term weight control. However, studies have showed that the total amount of weight loss in the first few weeks of a program can predict how people do much later on, she said.

This study goes even further in supporting the importance of early weight changes by showing that weekly variability in weight, above and beyond how much weight is lost, predicts weight loss maintenance up to two years later, she said. So it seems that both success and consistency in weight loss at the beginning of a program is important for long-term success.

Dr. Zhaoping Li, director at the University of California, Los Angeles Center for Human Nutrition, who was not involved in the new study, said the findings are consistent with what has been seen in scientific literature.

Whatever we do for those people to lose weight, if they can do it consistently, that means that particular plan not only physiologically fits the patient (and) that particular individuals body but also is feasible (and) practical for a day-to-day life, Li said.

So, if we now know someone is struggling from the beginning, we need to adjust, she said. That can be diet; that can be a lifestyle change. Because we know that if we dont do an adjustment, theyre going to fail. Thats what this study is really showing.

Dr. John Morton, chief of bariatric and minimally invasive surgery at Stanford Health Care, said there were two findings of interest in the new study.

They found predictive value as early as six weeks. In the shorthand, it says past performance predicts future performance, but its kind of interesting that theyre able to see it that early, said Morton, who was not involved in the new research.

The other thing I see here is that weight loss doesnt occur in a straight line. You lose weight for a while, then it plateaus, and then you lose weight again, he said. If youre responding to diet, thats generally how it works.

As for why some people consistently lose weight while others see fluctuations, I think that that question is still out there to be answered, Morton said.

Still, the new study came with some limitations. For instance, 81% of the participating adults were women, so more research is needed to determine whether similar results would be found in a nationally representative sample of adults.

Additionally, the study was correlational, so we cannot conclude that weight variability causes changes in long-term weight control, Feig said.

Another ongoing area of research explores not only how weight variability might be linked to extra weight gain but how its associated with overall health and potential problems, said Michael Lowe, a professor of psychology at Drexel University and co-author of the new study. Feig was his graduate student while conducting the new study.

A separate study that was presented at the American Heart Associations Scientific Sessions last year suggests that intentional weight variability, known as yo-yo dieting, may increase the risk of sudden cardiac death and coronary heart disease mortality in post-menopausal women.

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Those individuals who have a health problem, very often this is a cardiovascular kind of health problem, who also show more variation in their weight overtime, tend to have their health problems worsened, Lowe said.

The Importance of Consistency in Your Weight Loss Exercise Routine

There is no shortage of advice out there on committing to your weight loss exercise routine. It seems that whenever you turn around there is someone telling you that consistency is key. But why is it so important to stay consistent with your weight loss program? Well, the answer is simple: your body needs time to get used to the motions, the intensity levels, and the caloric deficit that comes with any weight loss program, so consistency is required in order for your body to achieve the desired results.

Why Does Consistency Matter for Weight Loss?

When it comes to shedding those extra pounds, consistency is absolutely essential for achieving your desired results. Every time you skip out on your workouts or cheat on your diet, it sets your progress back and makes it harder to get back on track. When you are consistent, you create a habit that, over time, will become easier to maintain.

What Happens to Your Body When You Exercise on a Regular Basis?

When you work out consistently and stick with your diet, your body does incredible things. Your muscles become stronger and can effortlessly move heavier weights. Your body composition changes, allowing you to see your abs and other muscles. Your heart rate and oxygen capacity increase, making you less fatigued and able to tackle more intense workouts. And finally, your metabolism will get a boost by using more energy and burning more calories.

What Happens If You Are Inconsistent in Your Exercise Routine?

Inconsistency can be dangerous because you may not be adequately prepared for tougher workouts. This can lead to an injury or other health problems. Not to mention, it can be very difficult to get back into the groove of things once you take a break from your routine. This is why consistency is so important when it comes to working out.

The Benefits of Sticking With Your Routine

Sticking with your exercise routine brings many benefits. You will be able to stick to your diet and nutrition habits if you are consistent. You will also be able to track your progress and ensure that you are consistently working to reach your goal. Finally, consistent exercise will decrease your risk of injury and help to keep your mind, body, and spirit healthy.

Tips for Creating a Consistent Exercise Routine

There are a few tips that can help you maintain consistency when it comes to your weight loss exercise routine.

Set Short-Term Goals:

Set short-term goals that you can realistically achieve in a specific time frame (Notice progress will come in stages). This can help you stay focused and motivated to continue your efforts.

Mix Things Up:

In order to avoid boredom or feeling uninspired, mix up your weight loss exercise routine by trying different activities. This can help to keep things interesting and make it easier to stay consistent.

Schedule Regular Check-Ins:

Make sure to check in with yourself on a regular basis to evaluate your progress. Doing this can help to hold yourself accountable and adjust your routine as needed.

Get Support:

Finally, dont be afraid to get help from friends or family who can motivate and encourage you to stay on track.

Staying Consistent Will Help You Achieve Your Health Goals

The importance of consistency in your weight loss exercise routine cant be underestimated. Taking the time to create and maintain a consistent routine can help to accelerate your results and keep you motivated to reach your goals. Staying consistent with your routine will help you achieve better health and the body of your dreams.

Conclusion

The importance of consistency in your weight loss exercise routine cannot be overlooked. By staying consistent with your routine, you will be able to reap the health benefits of proper diet and exercise, and reach your goals faster. With a little bit of help, you can be able to achieve your dream physique in no time. What are you waiting for? Start your journey to a healthier you, and dont forget to stay consistent!

What are the benefits of consistency in exercising for weight loss?

1. Increased Calorie Burn: Consistently exercising causes your body to burn more calories throughout the day even when youre not exercising your body will be working harder to support your activity level. This can lead to long-term weight loss.

2. Healthy Habits: Consistent exercise helps build up healthy habits that can help you to stay on track with your weight loss goals. It will become easier to stick with your routine, and it also creates a habit for healthier eating.

3. Accountability: Having a regular exercise regime keeps you accountable for your progress and helps you look ahead to set new goals. Youll know when something isnt working, and you can plan accordingly.

4. Improved Health: Regular exercise can help improve your overall health, reducing the risk of developing many health conditions. Consistently exercising can help you to maintain your blood pressure, reduce your risk for heart disease and stroke, and strengthen your bones, improving your balance. Additionally, regular exercise can help reduce stress and improve your sleep quality.

What type of exercise is best for losing weight?

The best type of exercise for losing weight is cardiovascular exercises, such as jogging, walking, cycling, swimming, rowing, HIIT, etc. These activities are great for burning calories and creating a calorie deficit, which is essential for successful weight loss. Strength training is also beneficial, as it can help build muscle and increase metabolism.

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