Once you’ve reached your weight loss goal, it can be tempting to go back to your old ways. The problem with that is that you won’t stay at your goal weight by reverting to bad habits. Weight loss is way of life and you’re going to have to stick with your healthy changes or you’ll just wind up right back where you started. Wondering how people lose all the weight and keep it off for good? They live by these rules.
1. Keep Calories in Check
Losing weight involves burning more calories than you consume. Maintaining a healthy weight means balancing calories in with calories out so that you burn what you eat. To do that, you’ll have to keep a handle on what you put into your mouth every single day for the rest of your life. It might sound like a lot of work, but it becomes second nature in no time.
2. Build Activity into Your Daily Routine
Slacking off on your workout plan is a sure fire way to see the weight pile back on. The truth is that you need to include exercise every day to help you keep your calories in from overwhelming you and leading to weight gain. You might not have to exercise as much or as hard to maintain your weight, but you definitely have to do it.
3. Go Ahead and Indulge Now and then
Deprivation is one of the most powerful things that lead to a binge. If you feel like you can never eat what you want, eventually you’ll get so frustrated that you’ll just go wild and eat everything. That’s why you have to give yourself a chance to indulge at least once a week. Knowing that you can have the bacon cheeseburger or the huge caramel macchiato later in the week is often enough to help you make healthy choices the rest of the time.
4. Eat More Lean Protein
Protein is great for giving you the energy to work out and it aids in building strong and healthy muscles. Including more lean protein in your meal plan can really help you keep that weight off. Good choices include salmon, chicken breast, sirloin or shrimp. They all taste great so you shouldn’t have any trouble eating more of them.
5. Make Sure You’re Getting Enough Sleep
Women who have successfully lost weight and kept if off will tell you that getting enough rest is a vital step in the process. You should aim for 7 to 9 hours of shut eye every night, according to the experts. Not only will this give you energy to get through the day without skipping your workout, but it also helps control appetite hormones that can leave you reaching for the candy when you get tired.
6. Fiber Should Be Your New Best Friend
Fiber is your number one nutrient when you want to prevent weight gain. Why? Because it digests slowly and keeps you feeling full for longer than low-fiber meals do. Including plenty of fiber-rich foods at each of your meals is important for preventing unhealthy snacking and overeating at meals. Good sources of fiber include fruits, vegetables and whole grains.
7. Don’t Ignore Liquid Calories
Many women forget to include their drinks in their daily calorie tally. That can really make it hard to keep the weight off. Everything from your morning latte to your evening glass of red wine need to be counted or you could be taking in too many calories. As you know, that’s a recipe for weight gain.
8. Write It All down Every Single Day
Many people who have lost weight will tell you that keeping track of everything they eat and every workout helps them stay personally accountable. There's something about having to write down that giant slice of cake you ate after lunch that prevents you from making unhealthy choices. Plus, having an exercise and eating journal lets you go back and see when you make bad choices so you can work to make better ones next time.
9. Snack Smart to Prevent Binge Eating
You might think that you have to stay away from snacks when you're trying to slim down, but the opposite is actually true. You should never go more than three or four hours without refueling or you're at risk of binge eating because you're so hungry. As long as you account for the calories in your snacks and keep them healthy, they can be incredibly beneficial for helping you reach your goal. String cheese, a handful of almonds or a cup of Greek yogurt are wonderful choices.
10. Forget the Diet Mindset
Don't fall into the trap of calling your eating habits a diet. That makes it something you dread. Instead, say that you are making healthy lifestyle choices now and going forward. When you look at it that way, it's a whole lot easier to feel good about what you're doing instead of feeling like it's a chore and something you hate. Keeping the weight off is a lifetime commitment so start looking at is as a way of life instead of a diet and you'll be well on your way to success.
Which of these tricks do you think will help you? What others can you share?