5 Keys to Permanent Weight Loss

If you want permanent weight loss, you have to work hard and be prepared to make many changes and adjustments.  



What if the bathroom scale only showed you your body fat percentage and not your body weight? That wouldn't be a bad thing.   Because of the culture of weight loss products and hype, people are too focused on "pounds on the weigh scale."  Don't fall into this trap.


When was the last time you had your body fat percentage checked? Make a habit of doing this once a week. Then, you will know your real progress toward changing your body.

So, here are 5 tips to help you achieve permanent weight loss:


1. Make a commitment today to a lifestyle of health and fitness. Without this commitment, you will eventually go back to short-term solutions like quick weight loss.  That's easier said than done but you must keep that as your main goal when trying to lose weight.

2. Make the needed changes to your eating habits. Severely limit foods like sugars, processed foods, fast foods, fat-filled packaged foods, etc. Eat more whole, natural foods like fresh fruits and vegetables, protein foods, salad greens and unsugared drinks.


You have to work to get a healthy eating plan that works for you.  You must burn more calories than you consume on most days in order to lose weight and burn body fat. This is the law of thermodynamics.

Even if you are a "workout warrior," the law of thermodynamics still applies. You cannot eat as much as you want (or maintain daily calorie surpluses) and still burn fat and lose weight. On the opposite end, you can't starve yourself and expect to succeed long-term with weight loss and fat loss.

Find out your basal metabolic rate (BMR). Your BMR is the amount of daily calories your body needs to maintain itself in a resting state. You will use this amount, your daily activity level and goals to set your daily menu.

If you use severe calorie restriction (i.e., don’t eat enough), your body will store fat because it will think you are starving. And, you don’t want to lose muscle, you want to lose fat.

3. Commit to regular exercise and an active lifestyle.  Walk as much as you can every day.  All movement burns calories and helps you reach your goals.   Don't wait until your workout to move around.

If you lose 20 pounds in 10 days using severe calorie restriction with no exercise (you probably won't have the energy to exercise), just about all of that weight loss will be water weight and lost muscle mass.   This type of weight loss is gained back quickly when you eat regularly again.

You need to increase your muscle mass to permanently speed up your metabolism. Build a lean body that will give you good health and one that will last through the years of your life. If you rush the fitness process, it won't work.

Fortunately, muscle mass can be maintained/increased (and body fat decreased) throughout your life with regular strength training.    

So, body composition change (less fat, more lean muscle mass) is the key to permanent weight loss.


4. Get enough deep sleep and rest. If you don't sleep enough, your body won't function as well as it could--that means about 7-8 hours of sleep every night for most people.  Growth hormone, which is important for fat burning, is released during deep sleep.

5. Schedule that doctor's appointment to see where your health stands. High blood pressure, high cholesterol, etc. can be controlled and/or reversed.

Do you want to:

  • Eat Better to be Healthier, Burn More Fat and Lose Permanent Weight?
  • Have Your BEST Looking Body Naked or in Smaller-Sized Clothes?
  • Feel Better than You have Felt in Months or Years?
  • Have the Energy to Accomplish Your Daily Goals?

Be sure and register for my FREE 10-Day Body Fat Blast Jumpstart!  and start working towards your ideal body weight.

Women:  10-Day Curves and Abs Jumpstart

Men:  10-Day Body Fat Blast Jumpstart

I will coach you to transform your body and its definitely not just about weight loss.  You will learn what it takes to change your eating habits and lifestyle and start remaking your body a healthy, energized and lean fat-burning machine!

About Mark

About Mark

Mark Dilworth is a Lifestyle and Weight Management Specialist and since 2006 he has owned Your Fitness University, Her Fitness Hut, My Fitness Hut, Sports Fitness Hut.

Mark has helped thousands of clients and readers make lifestyle changes that lead to better long-term health, which includes acceptable body fat and ideal body weight.He does not recommend fad diets, quick weight loss gimmicks, starvation diets, weight loss pills, fat burner supplements and the like.