You really need simple and effective weight loss maintenance tips that will help you keep the pounds you lost off for good!
So, you’ve managed to drop those 10, 20, 50+ pounds you’ve been lugging around for far too long. That’s great! Celebrate (do some curls, and not the kind with a spoon or fork), be proud, it’s an accomplishment that many people aim for and few seem to achieve.
Actually, though, your journey has only just begun!
Yes, you’ve eliminated the fat (at least the portions you wanted to kick to the curb), but now you’ve got to banish it for good, you’ve got to maintain your castle walls never to grant entry again.
But, how? I am glad you asked because I’ve created this piece just for you! Try these weight loss maintenance tips to help you keep the weight at bay.
10 Simple Weight Loss Maintenance Tips
#1. Weigh Yourself Daily
I know, I know, you’ve been told that this is overkill, obsessive even. However, I suggest this daily check-in to aid you in maintenance because the sooner you notice the pounds sneaking in, the sooner you can rectify your behavior.
If you wait a week, or more, you might be dealing with an extra 5-10 pounds (yep, it’s that easy to pack ‘em back on).
As much as we might not like to say this, watching your weight might very well be a lifelong endeavor for you. Embrace it and take control of it so that it never beats you down again.
#2. Stay Active
Now that the cankles have disappeared and you can see your toes, it’s time to ‘up’ that activity. So many times this is where we fail in maintaining our weight loss.
We reach our target weight after tons of exercise and then we think we’re good to go.
Truthfully, you have to envision your weight loss accomplishments as life changes, not diets that can come to an end.
Don’t pass up the gym because your body’s burning less calories now that there’s less of you! And, an extra 20 minutes of exercise a day (2000 steps) is all we really need to prevent weight gain.
#3. Put a ‘Before’ Pic on the Fridge
This may seem a little counterintuitive, but actually, looking at that picture should remind you what too many trips to that double-doored-tempter led you to.
It will help you remember all the work you’ve invested in the new you and will thereby deter some snacking inclinations.
Face it, we sometimes need a reminder of from-whence-we’ve-come in order to stay on the path to wellness.
By the way, make sure it’s a pic of you at your largest, one you really don’t want to look at. That’ll add to the stay-away-from-the-fridge objective!
#4. Try New Recipes
Eating healthy can quickly become boring and that will lead to bad choices. So, it’s important to continue learning new ways to cook those things that are both good for you and low in the calorie zone.
Sometimes it seems like you can’t even look at another piece of broccoli but then when you find a baked (low fat) parmesan crusted recipe, well, there’s hope again!
Creativity in the realm of cooking can be quite inspiring. When you find those great good-for-you recipes you can share them with friends and family.
We all could use a little food choice improvement after all. No doubt they’ll appreciate your suggestions.
#5. Be Cognizant of Your Triggers
You didn’t go to sleep one night and wake up big. There was obviously a style of living and eating that landed you in that bigger-than-you-wanted body.
Therefore, it’s imperative that you recall what brought you to that position in the first place.
Do you have triggers that initiate a Reese’s cup binge? Is your issue more based on an excessive Mt. Dew consumption problem?
Certainly, you know what led you to the large lady section of JCPenny’s. Don’t let that memory fade because it’s really easy to slip back into old ways of thinking and behaving. Don’t let your chub history repeat itself.
#6. Keep a Log
Chances are, your weight loss designs incorporated some sort of calorie counting and exercise log.
That’s essential to maintenance. It will help you stay on track and monitor those moments when you start to slip back into your old ways.
One key method of weight loss management is self-monitoring. Apparently, there’s just something about seeing what you’re eating and doing in black and white that keeps you focused.
So, don’t put the logs away, they’re still useful.
#7. Get Plenty of Sleep
You might not know it, but rest is essential for weight loss and the management thereof. When you’re getting less than 7 hours a night your body’s metabolism is slowing and potentially throwing off your thyroid.
There are additional hormones affected by this lack of sleep.
In fact, you’ll find that you’re 30 percent more likely to be obese if you’re getting less than 7 hours.
So, while I recommend that you stay active (get a pedometer and monitor your own activity in your logs), I also suggest that you maintain a balance and get the rest necessary for optimal health.
#8. Minimize the Booze
I don’t condone drinking, mostly because people have a tendency to make bad choices when they indulge.
However, if you’re known to imbibe, it would be prudent to limit that consumption. Alcohol has sugar in it and therefore unused sugars, as we know, get converted to fat (ultimately, though that’s a wholly unscientific description).
Studies show that people who drink on a more-than-moderate level increase their chances of obesity and a whole slew of other really bad health issues.
Basically, I’d suggest you avoid it all together, but if you simply must, only drink one.
#9. Make Doggie Bags Your Friends
The portion sizes in restaurants these days have exploded to insane proportions. This, of course, contributes to American tendencies toward obesity and over-weight issues in general.
We think we should eat what’s on our plate (after all didn’t our parents teach us about the starving children in Africa?).
While I certainly wouldn’t promote wasting food (nor devalue the hunger-issues around the world) it’s quite amazing that we are being tricked into overeating!
Therefore, eat half of what you’re served and then take the rest home! Leftovers are often great lunch meals.
#10. Shake the Salt, not its Shaker
Sodium is accredited with a number of negative health issues, not the least of these being water retention.
Certainly, we’ve all experienced some sort of bloat and that uncomfortable swelling can, in many instances, be attributed to a diet high in salt. Thus, it’d be a great idea to shake the excess salt from your life.
Don’t add salt to meals and start paying attention to the amount of sodium in your Mt. Dews (65mg!).
Processed food has a lot of salt too. Remember that I suggested trying new recipes, preferably those that incorporate fresh foods with no added salt.
Wrapping it Up
Believe it or not, there are a number of additional tips for maintaining weight loss. However, having studied this, I believe I’ve incorporated the key methods of holding onto your goal weight.
Self-monitoring is essential both in the weigh-in, the journaling and the activity.
There are specific tips to apply in the realm of lifestyle change too: try new recipes, drink less, pass on the salt and take a doggie bag.
Finally, there are some good pieces of psychological health advice, put a ‘before’ pic on the fridge, know your triggers and sleep!
I believe if you’ll institute these weight loss maintenance tips into your daily journey, you’ll see greater success than most. If you’ve got additional insight feel free to leave a comment!