Weight Loss Management

You must continue to make healthy lifestyle changes now that you’ve reached your goal weight to avoid regaining the weight you’ve lost. More than 10,000 people have lost weight and kept it off, according to the National Weight Control Registry (NWCR). Maintain a positive mindset and follow the tips below to avoid regaining weight.

• Exercise frequently: Studies show that persons who exercise frequently are more likely to maintain their weight loss than those who do not. Set fitness objectives for yourself, aiming for at least 200-300 minutes of exercise every week (ACSM guidelines).
• Every day, have a healthy breakfast. The NWCR found that 78% of participants eat breakfast every day.
• Keep yourself hydrated. Drink a lot of water or other calorie-free, sugar-free liquids. Sugar-sweetened beverages should be avoided.
• Consume entire foods. Focus on a healthy eating pattern consisting of complete, unprocessed foods that are high in produce and fiber, low in fat, and high in lean protein sources.
• Consume food in a responsible and attentive manner. Keep track of portion quantities to avoid overeating. Look at the nutrition facts on food labels, especially the serving size, on packages. Choosing lesser servings during meals may be easier if you use smaller dishes and bowls. Make mealtime a priority. Slowly chew your food and concentrate on it. Listen to your body’s physical signs to know when it’s time to quit eating. Choose your cuisine as carefully on special occasions as you would on any other day.
• Make a meal plan ahead of time. You can make healthier choices that are not driven by bodily hunger if you schedule your meals ahead of time. Plan to eat at home instead of going out to eat, and save going out to eat for exceptional occasions. Low-calorie snacks such as fresh fruits, veggies, and whole grains will help you maintain control over your hunger throughout the day.
• Purchase cookbooks. Do you require additional meal suggestions? To keep your healthy food choices from becoming monotonous, try a variety of recipes. Great recipes can be discovered in cookbooks at the library, bookstores, and online.
• Reduce your screen time. Spending more time in front of the television or computer means spending less time exercising and burning calories. Sixty-two percent of participants in the NWCR watch less than ten hours of television every week. During your free time, choose interesting activities that will keep you on your feet and moving. In addition to exercise time, this movement is critical.
• Keep an eye on yourself. Who will hold you accountable if you don’t? Weekly weigh-ins or self-measurements are recommended; 75% of NWCR participants weigh themselves at least once a week. If you find yourself reverting to old habits, keep a food and exercise journal for a few weeks to get back on track.
• Participate in a weight-loss program. The longer and more frequently you interact, the higher your long-term performance will be.
• Create a support system. Find a friend or family member who can listen to you and understand your situation. Invite them to join you in making the necessary modifications.
• Maintain a positive outlook. Have faith in yourself! It’s important to remember that some days will be better than others. Learn to pick yourself up and move on after a day of feasting. Every day is a new opportunity to eat healthily.
• Consider the long run. A diet is merely a temporary weight-loss approach or tool. Long-term modifications must be undertaken in order to maintain the weight loss. Rethink your former eating habits and pinpoint the ones that contributed to your weight increase. Consider what you eat, when you eat it, why you eat it, where you eat it, and how you eat it. Make any required changes to lead a healthier eating lifestyle. For example, did you ever overeat while watching TV in the family room at night? If this is the case, make a conscious effort to avoid eating in front of the television or in the family room. Instead, eat just at the table in the kitchen.
• Turn slowly and steadily. Make one small change at a time that you can adopt into your new way of life. Plan another adjustment once you’ve mastered it. The longer people can maintain their new weight, the easier it becomes, according to studies. You’ll be successful if you take one step at a time.
• Leave the absolutes out. Avoid using phrases like “never,” “always,” and “must.” Be truthful with yourself and allow for occasional excesses. You should be able to indulge in your favorite foods without feeling bad about it. You can incorporate smaller portions of higher-calorie foods into your new eating habits. Instead of focusing on what you can’t have, savor each bite.
• Schedule a consultation with us here at Fitness by Darren. Make an appointment with a qualified dietitian if you need dietary information from a professional. He or she can offer advice and put you in the correct way for a healthier living.
• Maintain your good eating habits. You’ve worked extremely hard to reach to this point. As new scenarios emerge, keep upgrading your goals.