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How many times have you dieted only to have the weight return? If you’re like many people, this happens because your dieting was viewed as a quick fix rather than a lasting lifestyle change. In case you didn’t get the memo, yo-yo dieting is not only unhealthy, but it’s also counterproductive. When you lose and gain weight over and over, your metabolism gets confused and slows down, causing you to lose valuable muscle and regain more weight than you originally lost.
Because diets are hard work, you don’t want to waste your time on one that doesn’t work. So the next time you lose weight, keep it off for good with these tips.
Exercise, Exercise, Exercise
It’s impossible to underestimate the benefits of exercise. That’s because regular physical activity is your secret weapon in weight maintenance. Even after you reach your goal weight, continue your workouts. Exercise helps burn extra calories on those days when you might overindulge and keeps your metabolism humming so your body efficiently uses energy.
Aim to get half an hour to an hour a day of moderate to high intensity exercise on most days of the week. As you work out, include some sort of resistance training in your routine. Since a loss of muscle mass often accompanies weight loss, it’s important to build muscle to boost your metabolism. Lift weights, perform bodyweight exercises, or use the weight machines at the gym at least two days a week.
Equally as important is the benefit that exercise has on your will power. Skip a meeting with your trainer and you’ll be at a much higher risk for indulging in sweets and other useless calories.
Eat Right
This one goes without saying. You can’t sustain a restrictive diet plan for long, so adopt a way of eating you can continue long term. Don’t view your eating plan as a diet but as a healthy way of life. The foods you eat should be full of fiber, lean protein, and healthy fats.
Remember—you don’t have to feel hungry all the time if you fill up on the right kinds of foods. Junk food, sugar-filled drinks, and highly processed foods should be avoided. Occasional indulgences are accepted, but reduce your portion size and frequency of such treats.
Weigh Yourself
Keep your scale in a convenient location and step on it on a regular basis. Seeing the numbers go up is a great motivator to take the necessary steps to prevent further weight gain. Seeing the numbers go down or remain steady is a reminder to stay the course. Weigh yourself in the morning and you’ll be more likely to eat fewer calories the rest of the day.
Get Support
Being surrounded by people who live unhealthy lives makes it hard to stay committed to healthy choices. So find a support system that encourages you to reach your goals and keeps you accountable. This could be a spouse, coworker, personal trainer, or online community.
Whoever gives you support, rely on them to keep you on the road to slim and healthy.
Keep a Journal
People who track their food intake are more likely to lose weight and keep it off for the long term. Download a food tracker app today. It’ll help you stay aware of how many calories you consume and what types of foods you eat.
Knowing you have to enter that donut in your app may make you think twice about taking a bite. Many trackers also come with the ability to track your exercise and calorie burn, so you get a fuller view of your health.
Recommit to Health
The scale doesn’t lie. When the numbers go up and your clothes start to feel tight again, don’t give up. Instead, recommit to your health goals. When holidays, laziness, or stress start to throw you off track and the weight slowly piles back on, take the steps necessary to get back on track. Throw out the junk food, go for a run, and start making healthy choices again.
There will be setbacks, but learn from your mistakes and move forward with confidence.
Breathe Deeply & De-Stress
Learning to manage your stress in healthy ways is an important part of weight maintenance.