3 habits for losing excess weight

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Habits for long-term and sustainable success

{"@context":"http:\/\/schema.org\/","@id":"\/en\/blogs\/news\/3-%D0%BD%D0%B0%D0%B2%D0%B8%D0%BA%D0%B0-%D0%B7%D0%B0-%D0%B7%D0%B0%D0%B3%D1%83%D0%B1%D0%B0-%D0%BD%D0%B0-%D0%B8%D0%B7%D0%BB%D0%B8%D1%88%D0%BD%D0%BE-%D1%82%D0%B5%D0%B3%D0%BB%D0%BE#article","@type":"Article","mainEntityOfPage":{"@type":"WebPage","@id":"https:\/\/geneziswear.ro\/en\/blogs\/news\/3-%D0%BD%D0%B0%D0%B2%D0%B8%D0%BA%D0%B0-%D0%B7%D0%B0-%D0%B7%D0%B0%D0%B3%D1%83%D0%B1%D0%B0-%D0%BD%D0%B0-%D0%B8%D0%B7%D0%BB%D0%B8%D1%88%D0%BD%D0%BE-%D1%82%D0%B5%D0%B3%D0%BB%D0%BE"},"articleBody":"As discussed in the previous article, to achieve any goal, we must not rely only on momentary motivation but focus on building habits that will take us to the end point and generate the desired success. In this article, we will be more concrete and share with you the 3 key habits necessary for effective weight loss, which will not only help you eliminate excess fat but also ensure long-lasting results.\nI'm sure you know at least one person who is facing this problem or you yourself are an example – trying to lose extra pounds but failing, or succeeding partially, only to regain everything in a very short time. We hope almost everyone knows that to lose extra pounds, we need to be in a calorie deficit for a sufficiently long period (that is, consume fewer calories than needed to maintain weight). The main problem is that when we try to maintain a calorie deficit long-term, we often revert to old eating habits and ruin everything. This happens because 90% of our daily behavior is driven by habits. Therefore, if we want good long-term results, we must strive to build healthy habits that lead us to success, not rely on momentary motivation, \"magic tricks\", supplements, etc.\nHere are the key habits you need to build:\n1. Weigh yourself every day\nWhy does a simple habit like weighing yourself in the morning after using the bathroom have a big impact on weight loss?A two-year study was conducted with 162 overweight and obese people who went to the gym, divided into 2 groups (some weighed themselves every morning, others did not). It was found that those who weighed themselves daily and recorded their weight lost more weight and maintained the results more easily. Daily weighing makes us more aware in the weight loss process and gives us a clear picture of what is happening and if we are on the right track. The final result is better decision-making and, implicitly, better results. The simplest way to add daily weighing is to use the principle learned from the previous article. Make going to the bathroom your signal, and weighing yourself your action.\nEvery day, note down on a sheet of paper, phone, or computer the date and weight. Thus, as I said, you will have a clear picture of the weight loss process and whether you need to make changes. It is also important to mention that weight can vary from day to day, which is another important reason why you need to weigh yourself daily! If you only weigh yourself when you remember during the week, randomly, you risk misleading yourself about your progress.\nExample:If you weigh yourself only 2-3 times a week, but on those days your weight is higher than usual, you will think that you are not making progress, even though you might be and your weight is lower than last week, you just are not tracking correctly.\nFor this reason, it is best to weigh yourself daily, and at the end of the week, calculate the average weight, which you can determine by the arithmetic mean of all measurements from the week.\n2. Monitor the calories and macronutrients you consume daily with the help of apps like “Myfitnesspal”\nWhy should I calculate calories? Calorie calculation helps us become extremely aware in the process of losing or gaining weight. Once you know how many calories you need to reach your goal, you can, with the help of calorie calculation, consume exactly what you need. This way, you will easily and consciously reach your goal. Also, if you calculate calories regularly, you will learn the nutritional values of almost every food you consume.\nLet's be honest. If we ask someone about the caloric values of a meal or a product who has never calculated the calories and\/or macronutrients of foods, we will probably get an answer that is nowhere near the actual values, and even if you know how many calories you should consume per day, if you do not calculate them correctly, you will not have a good result.\nWe are not saying that you have to count calories and macronutrients for life, but the truth is that if you haven't gone through this process, you certainly do not have adequate knowledge about the nutritional values of different products. It is not uncommon to see people who do not even have basic knowledge about what certain products contain, which is one of the main reasons why these people are not successful in losing extra pounds.\nMany believe that calculating calories and macronutrients is difficult. The truth is that it is difficult in the first few weeks until you get used to it, but anything that brings good results is difficult at first and requires extra effort. What you need to know is that once you learn this very important and key habit, it will accompany you for life and make things much easier for you. By calculating the calories and macronutrients of foods, you will understand how and why you lose or gain weight, and once you know the reason for previous failures, the chance of making the wrong choice again will be very small.\n3. Avoid lack of physical activity\nYou don't need to do daily gym workouts or spend hours on the treadmill. For most people, especially beginners, training even just 3 times a week is enough, but what would make a significant difference is trying to have more activity throughout the day, which you can achieve through small but meaningful changes in your daily routine. Instead of using the elevator, use the stairs. Instead of driving to work, use a bike. Instead of watching TV in the evening, go for a walk in the park and listen to music or an audiobook. This way, you will burn extra calories every day, feel much better, and build a great habit that, together with the two habits above, can change your life for the better.\nWe hope that the article was helpful to you and that you will start working on building these key habits! Share in the comments which habit you are facing the greatest difficulties with. If you liked the article, support it by sharing it on your social networks.","headline":"3 habits for losing excess weight","description":"As discussed in the previous article, to achieve any goal, we must not rely solely on momentary motivation, but focus on building habits that will lead us to the end point and generate the success we desire. In this article, we will be more concrete and share with you the 3 key habits necessary for effective weight loss, which will not only help you eliminate excess fat but also ensure long-term sustainable results.","image":"https:\/\/geneziswear.ro\/cdn\/shop\/articles\/3-navika-za-otslabvane_5b50d843-9290-41da-b908-8d825a571628.webp?v=1749545239\u0026width=1920","datePublished":"2025-06-04T14:11:13+03:00","dateModified":"2025-06-04T14:11:13+03:00","author":{"@type":"Person","name":"Radostin Kuzmanov"},"publisher":{"@type":"Organization","name":"Genezis Romania"}}