Way to go! You’ve reached your weight-loss goal and you are loving your healthy lifestyle! But now what do you do to make sure you don’t revert back to bad eating habits and sabotage your hard work?
Not to burst ones’ bubble, but research shows that 20% of overweight individuals are successful at long term weight loss, with “long term” being defined as losing 10% of initial body weight and maintaining the weight loss for at least one year.
While many individuals struggle to lose weight and make the necessary changes to become healthier, just as many, if not more struggle to keep the weight off once it’s gone. This is where the 80% of people become stuck in the yo-yo effect of losing and gaining weight.
Have no fear! Here are 7 tips to help you maintain the weight you’ve lost and keep it off!
Drink Water- Water helps our body function on so many levels, but it also helps in weight loss! Individuals should consume half of your body weight in ounces of water. So, if you weight 150 pounds, you should drink 75 ounces of water every single day! Not only does water help flush out toxins and replenish lost nutrients, water also helps keep you full and hydrated, which sometimes dehydration can be misinterpreted as hunger.
Eat More Protein- The American Journal of Clinical Nutrition states that a diet high in protein and meal replacements are effective approaches to help combat weight re-gain. This may sound familiar if you’ve been eating this way to achieve weight loss, hence the best “diets” are lifestyle makeovers that don’t have a specific end date.
Keep Monitoring Your Weight- Keeping track of what you eat and how much you eat is just as important in the beginning stages of your lifestyle journey as it is once you’ve hit your goal! You don’t necessarily have to be extremely strict about every detail of what you put in your mouth, but even a weekly or monthly weigh-in will help you stay in the know of your progress and help you stay on track!
Don’t Drink Your Calories- Besides water being your best friend, limiting or completely eliminating “empty calorie drinks” like soda, alcohol, and fruit juices will help considerably to keep the weight off. These types of drinks are completely void of any nutrients like fiber or protein to help keep you full. If you need something besides water try jazzing up the plain stuff with fruits like lemon, lime, watermelon or berries along with mint or cucumbers.
Stay on The Move- If you incorporated exercise in your healthy lifestyle journey to achieve weight loss success, continuing to exercise and be active is a great way to stave off weight gain. Even if you’re taking the stairs rather than the elevator, or parking further away in the parking lot to get in some extra steps, keeping your body in motion is a great way increase heart rate and keep your metabolism working and moving to burn calories!
It’s OK To Cheat- Living a lifestyle where we deprive ourselves of the things we love can become overwhelming at times, if not down-right mentally painful. Having a rigorous eating and exercise regime will have successful results, but when life happens it’s ok to let down your guard and treat yourself with a cheat. Listen to your body and allow yourself that scoop of ice cream, glass of wine or a piece of chocolate! Your body and your mind will thank you!
Be Accountable & Stay on Track- Following these tips, as well as holding yourself accountable of your everyday lifestyle choices will help you to stay on track with long-term success.
Be true to yourself, believe in yourself and know that a healthy lifestyle is a journey, not a destination!