Lose it like Lizzo: Here's how you can embark on a long-term weight-loss journey

American rapper and singer Lizzo is no stranger to making headlines This time around however the spotlight isnrsquot on her music but on her inspirational weight loss journey In a recent Instagram post the rapper shared that she had reached her goal weight mdash lowered her body fat by 16 per cent and her Body Mass Index BMI by 105 But what makes her achievement truly remarkable in an era otherwise marked by seemingly miraculously shrinking bodies Ozempic anyone is that the 36yearold took nearly a decade to achieve these impressive resultsLizzo performs her hits at the 65th Annual Grammy Awards Pic CourtesyYoutubeldquoA longer term slowburn approach to weight loss is typically far more sustainable as it involves lifestyle changes over shortterm quick fixes The biggest challenge for most individuals is to stay motivated since the progress is gradual and not visually dramatic This can be further exacerbated by social expectations for rapid results which can undermine selfesteem Further when the results arenrsquot immediate many people begin to question the effectiveness of their plan and find it easier to give uprdquo says Jeff Bathija personal coach at Midlife Lifting ClubThe singer announced her weightloss milestone through an Instagram postSlow but steadySetting the right targets is the first and most important step towards building a sustainable weight loss routine notes exercise scientist Benafsha Gazdar ldquoHaving unrealistic milestones such as losing 5kg a week is impractical I recommend targeting no more than 500g a week so that you can keep the weight offrdquo she explainsHealthy sleep cycles help regulate hunger Representation picsBathija recommends shifting focus to nonscale victories such as improved stamina better sleep or reduced stress levels At the same time he suggests celebrating processoriented goals that highlight a consistency in your workouts or meal prep To stay motivated use holistic tracking methods to measure your progress such as photos tape measurements and improvements in your energy levels rather than focusing squarely on the numbers on the scaleSimple activities like walking your pet can help burn extra caloriesldquoOnce you achieve a milestone aim for new challenges For instance work towards improving your endurance or lifting heavier weights A good hack to avoid monotony is to experiment with new workouts recipes or activities Regularly revisit your starting point and celebrate how far yoursquove come reflect on the consequences of reverting to stay mindful of how slipping back might impact your healthrdquo adds Bathija He clarifies that changing your mindset to focus on habits and not outcomes is pivotal Your routine must be a natural part of your life not something you lsquocompletersquoThe building blocksJeff BathijaldquoWhile weight loss and fat loss are often used interchangeably weight loss refers to a reduction in total body weight including water muscle and fat Fat loss on the other hand specifically targets the reduction of body fat Preserving or building lean muscle while reducing fat is crucial for sustainable fat loss as it supports a healthier body composition and better longterm resultsrdquo notes Jashan Vij a health and fat loss coach He Gazdar and Bathija highlight the following elements for a balanced weight loss routineBenafsha Gazdar1 Balanced nutrition Very restrictive diets are by their very nature designed to fail Instead focus on including whole foods portion control and consistency2 Regular physical activity Your exercise routine should include elements of strength training and cardio While cardio will help you lose weight building lean muscle mass will help you burn fat even when you are not exercising Additionally increasing the amount of energy you expend on NEAT nonexercise activity thermogenesis which involves activities such as walking standing and fidgeting can help with weight management and improve your cardiovascular health Easy ways to increase NEAT are to walk while running errands engage in household chores play with pets or children or simply to stand up more oftenJashan Vij3 Manage sleep and stress Poor sleep negatively impacts your hunger hormones and recovery while chronic stress can lead to emotional eating or hormonal imbalancesReach out to support communities or a coach who understands your journey to stay motivated especially if and when you encounter setbacks Gazdar also emphasises showing up at all times and tracking progress only once every 15 daysInterestingly some experts have even investigated advanced analytics approaches like Quantum AI to interpret large sets of personal health data in pursuit of sustainable progress although no technology can replace the consistency needed in daytoday habitsGetting back on trackWhen building a longterm fitness routine itrsquos crucial to acknowledge and anticipate occasional setbacks ldquoThese are part of the process not the end Analyse what is wrong without judgment mdash identify what triggered the lapse and strategise accordingly to prevent a recurrence When restarting your process after a holiday or a bout of illness for instance focus on rebuilding habits one step at a time rather than an immediate overhaulrdquo says Bathija At the same time Gazdar recommends getting back to your routine as soon as possible An accountability partner can be the push you need to get back she concludes