The secret to long-term weight loss (keeping it off) is in your everyday decisions. That transition from dieting and quick fix solutions to permanent lifestyle changes matter the most. We all can lose weight and probably have, but have you ever actually kept it off? For keeping the extra pounds off, you have to master consistency and small changes. The journey isn't about big, dramatic changes, it's about making progress. Here are 25 tips to maintain a healthy weight after a dramatic weight loss journey.
Initial weight loss can be challenging, but not nearly as hard as losing weight and keeping that weight off. There are many pitfalls that can cause weight to pile on back even after making great strides in the right direction. The following are some common pitfalls of weight loss you should try to avoid:
1. Don't set unrealistic goals
1-2 pounds per week is healthy and attainable goal. Trying to lose too much weight at once is unhealthy can be discouraging as this is not realistic to maintain.
2. Limit Alcohol
Getting your calories from a liquid diet is an easy way to lose sight of your weight loss goals. Alcohol packs a lot of calories, while giving no nutritional value. Furthermore it can mess up your sleeping patterns and slow your metabolism, making it more difficult to lose weight.
3. Fad diets
These diet plans can be very difficult to adhere to, if not detrimental to your health long term. You may lose weight initially, but once you are off the diet – weight gain is inevitable.
This will predispose you to binge eating, and taking in more calories than you would if you did not allow yourself to get hungry throughout the day.
5. Refusal to change
Losing weight is a commitment to change. Without making changes to lifestyle – diet and exercise – you cannot expect to reach healthy weight.
Although not one method works for everyone, the general key is to make long term lifestyle changes that will help you to maintain weight loss goals. Here are some great ways to keep off the weight:
6. Make a plan
Plan meals and time for exercise in advance. Without a plan it is easy to make excuses as to why you can’t make it to the gym
7. Don’t skip meals
Skipping meals can slow your metabolism and cause overeating later in the day when hunger catches up to you. Try eating small meals throughout the day instead.
8. Stay committed to a healthy diet
Eat a variety of foods to get all the nutrients you need. Include choices from whole grains, fruits, vegetables, and lean protein sources.
9. Be active
Just because you lost weight doesn’t mean you should cut back on your workouts. Maintaining a healthy weight takes work and dedication. Physical activity is one of the most important aspects of keeping weight off, so make sure you’re building it into your daily routine.
10. Take before and after pictures and look at them often.
11. Try on your clothes once a week (especially ones that fit tighter) to gauge your progress or if you've gained any weight.
12. Surround yourself with support and people who will hold you accountable.
13. Visualize the way you want to look and feel.
14. Celebrate your small wins and encourage yourself to keep going.
15. Change your workouts up.
16. Set a small workout goal to exercise at least 3 times per week.
17. Eat more fiber and protein-based meals and snacks.
18. Keep a food journal and review what you eat once per week.
19. Eat clean.
20. Shop the perimeter of the grocery store.
21. Drink water throughout the day.
22. Sleep 7-8 hours per night.
23. Stand up more than you sit down.
24. Use meditative strategies to relax your mind and relieve stress.
25. Switch from a diet mindset to a lifestyle design mindset making health the center of all goals.