The approach towards maintaining a weight loss is different from losing weight itself. Understanding your experiences with weight loss, the strategies you used, and challenges encountered when achieving substantial weight loss is an important area to reflect upon. Weight loss maintenance is attainable and simple with the correct advice.
Shocker─ It’s not all about food anymore.
Assuming that you have now reached your ultimate weight loss goal, it is imperative you actively incorporate healthy lifestyle changes so you don’t end up regaining the weight you’ve lost. Having a positive attitude and using the right advice may help you sustain your ideal weight. Use the guidelines below to avoid weight regain.
Stay active: Time and again, studies have proven that an active lifestyle is an effective solution for weight loss. Although the level of activity varies from person to person, any physical activity can help you sustain your weight over time. Set exercise goals, aim to build up to a minimum of 150 minutes of moderate-intense activity per week.
Eat responsibly and mindfully: Avoid overeating and keep track of portion sizes. Glance through the nutrition facts and serving size on food labels listed on packages. Using smaller-sized plates and bowls may help you avoid overeating. It is vital to prioritize meal time and set a routine for the same. Eat slowly, and focus on what you’re eating. Listen to your body’s cues and stop eating before you feel completely full. On special occasions, remain mindful and choose your foods as carefully as you would at any other time.
Stay hydrated: Drinking plenty of water or other no-calorie unsweetened beverages can help you avoid extra calories. Avoid sugar-sweetened drinks and sodas at any cost.
Eat whole foods: Always focus on eating nutritious foods and maintain a healthy eating plan. Include whole, unprocessed foods that are rich in fiber, lean protein sources, and foods that are lower in fat
Preplan your meals: It is easier to make healthier choices by planning meals in advance. Knowing what you’re supposed to eat in advance can help you avoid getting influenced into eating unhealthy due to physical hunger. Eat low-calorie snacks like fresh fruits, vegetables and whole grains to keep hunger in control throughout the day.
Decrease your screen time: Sitting for long hours in front of the computer or on your phone means less time on your feet utilizing calories. Choose fun physical activities that keep you moving during your leisure time.
Monitor yourself: If you don’t take care of your health, who will? It is important you hold yourself accountable for your actions. Avoid going back to old habits like indulging in an unhealthy lifestyle, and weigh yourself regularly. Maintaining a food journal can allow you to keep track of your food intake. If you find yourself putting on weight, indulge in high levels of activity along with a proper healthy eating plan.
Stay positive: Remember to always believe in yourself. Note that every day will not be the same and that’s okay. You may end up overeating some days, but the key here is to learn to pick yourself up and get back on track.
Think for the long term: A diet is a short-term means to lose weight. It is lifestyle modification that counts. If you wish to keep the excess weight off, you must make long-term changes. Stop unhealthy eating and identify the reasons that caused your weight gain. Notice what, when, why, where, and how you eat. For instance, did you overeat at Thanksgiving dinner? If the answer is yes, make up for it by avoiding unhealthy food and burning excess calories with exercise.
Make gradual changes: Take one step at a time when it comes to incorporating a new lifestyle. A sudden switch may cause relapse. The longer you can maintain your weight loss, the easier it is for you to make permanent changes. Gradual changes will lead you towards success.
Remain realistic. Never say never. Set realistic for yourself and allow indulgences on occasion. It’s okay to have your favorite treats without feeling guilty once in a while. Smaller portions of higher-calorie foods can help you maintain a healthy diet. Avoid fixating on what you can’t have and thoroughly enjoy each bite.
If you need expert advice for weight loss and nutrition information, don’t hesitate to make an appointment with DrNewMed. Our weight loss experts can provide helpful tips and point you in the right direction for a healthy lifestyle change. Join our weight loss program to achieve sustained weight loss results.