Maintenance is the holy grail of weight loss.
Having lost and gained hundreds of pounds throughout my life, I am one of those people who can usually lose weight. But keeping it off? Well, that's another story.
I routinely fall off my own wagon, but it doesn't mean I don't know how to drive. I do know that there are certain habits of success that make maintenance an achievable goal.
Here are 5.
1. Plan
When you know better, you do better. Knowing your nutritional plan for the day, or even the week, removes the guess work. Your choices are made; make good ones.
2. Be accountable
Whether you use a paper and pencil or an app like My Fitness Pal or Spark People, track your food. You may not have to do it forever, but knowledge is power. That handful of nuts you grab while cooking may have more of a caloric punch than your anticipated. Know what you're eating. Acknowledge it. Own it.
3. Build community.
I am so blessed to be part of my local gym community. The instructors, trainers and members of my gym are incredibly knowledgeable and supportive. We are all working toward a common goal. When we miss a class or haven't been seen in a while, we check in on each other. We are connected in person and on social media, like Facebook. We encourage each other and celebrate each other's success.
Create a community of friends who share your fitness goals. Try a new class. Introduce yourself. If you're not a gym person, see if there's a local fitness club or class offered at a community center or local park. Check out www.meetup.com. Maybe there people who like the exercise you do and are eager to find others who share that fun.
4. Discern between hunger and appetite.
I often mistake hunger and appetite. Hunger is a physical need to eat. Appetite is an emotional desire to eat...also known as head hunger.
I often eat when I am probably thirsty.
I eat when I'm bored or watching tv.
Tune in to your body. It's normal to get hungry every 3-4 hours. Grazing all day...not so much.
Looking for alternatives to snacking? Start here.
5. Get back on the wagon.
We all make mistakes. Eating candy after breakfast or in the middle of the day does not mean you have to start over tomorrow. Acknowledge the bad choice and turn it around. Get back up on the wagon and move forward.Take the emotion and shame out of it. Eat to live.
What are your tips for maintaining a healthy weight?
I agree with all of the above and it is how I live my daily life now on low-carb. I think my success has been that I did Fitnesspal and tracked my food for the first year and got to know the low-carb foods and what works for me. Now into my second year, I am accountable to myself and don't track on Fitnesspal.com but do still go on for encouragement and to report my updates on weight loss. I have a huge low-carb groupies on blogs and facebook that are so helpful. I get tons of recipes and insight from others. #1 reason that has worked is I view this as a lifestyle and not a quick fix or a "diet". I never allow myself to get bored with food - I am always searching for new recipes and new foods and I weigh myself everyday - accountability!
ReplyDeleteHi Jen! You're right...it has to be a lifestyle change and not a diet. I also weight myself every day, but I know not everyone considers that to be so healthy. I see it as accountability as well. Thanks so much for stopping by and for your comments. :-)
DeleteGreat post.... I had to step back from food to understand the difference between hunger and everything else. Once you do that it's easy to say no to snacks. And MyFitnessPal is great because when you look at two options, you learn to assess how good or bad they are for you. And that's something I haven't learned elsewhere.
ReplyDeleteThanks Farin! I still mix up those signals...hunger and appetite. I'm a grazer. It's a hard habit to break. Too much food...even clean food...adds weight. Thanks again.
DeleteThose are all rally great tips! I try and stay full on water so I don't get that overly hungry feeling. Not waiting till Monday to start over. Ever meal is a chance to make better choices.
ReplyDeleteThat's a great strategy, Kerry. A friend of mine is ALWAYS sipping water and she's fit and strong. It works. And you're so right...I love that...every meal IS a chance to make better choices. Hope you're having a great weekend!
DeleteThese are great tips! Maintaining is definitely the hardest part of the process because we can't lose sight of the good habits!
ReplyDeleteThanks Aimee! Maintenance is key because we know the long-term damage of yoyo dieting. Thanks so much for stopping by. Good luck on your journey. I feel lucky to be following you and cheering you on. :-)
DeleteThese steps are a great way of keeping things on track. So true, we all slide off the scale from time to time...it's getting back up that counts. Eat to live...so true!
ReplyDeleteThanks, Carolann. I appreciate your visit and your comments. :-) Getting back on is key. Every meal is an opportunity to make good choices. Thanks, again.
DeleteGreat post!! I like how you lay it out but don't come across like you're 'telling' the reader what to do. Again, great post.
ReplyDeleteOh and congrats on being featured in Blog Better Boston!
- Dana of http://ivegotcake.wordpress.com
Hi Dana, thanks so much. I never want to appear like I'm telling anyone what to do. I try to walk this walk every day. I can only speak from my own experience. Thanks so much for stopping by and for your comments and thanks for the kudos...I'm thrilled to be in such great company. :-)
Deletegreat tips !!
ReplyDelete-Neha
Love Playing DressUp
Thanks so much for stopping by, Neha, and for your comments. :-)
Delete