Most people think that if they diet for a bit, and start to exercise that they can achieve their goal bodies and then go back to their old habits once they get there… Do you see the problem here? Reaching your goal is only half the journey, if you go back to your old habits then doesn’t it make sense that you will eventually go back to your old body?
Mind you, it’s a lot harder to get it off than keep it off, but it still takes smarter decisions to allow you to maintain your weight loss.
So here are my tips:
1. STAY AWAY FROM QUICK FIXES
I’ve said it once, I’ll say it a million times, the slower you lose the weight the more likely you are to keep it off. Juice diets, skinny teas, whatever, will only work for so long… And although you may lose 5-10 pounds very quickly, once you go back to your “normal” lifestyle you will gain that 10 pounds back just as quick and be even more frustrated. So stick with a sustainable nutrition adjustment and you won’t have to worry about rebound weight!
I’m not just saying this because I make people sweat everyday, but because it’s been proven. By exercising regularly you keep your metabolism from decreasing with age. Furthermore, your body burns more calories at rest and therefore even if your nutrition isn’t always perfect your body will process the extra calories better.
3. Eat whole foods more often than not
These foods will give you more bang for your buck, meaning they have more nutrients and will keep you satisfied for a longer time span, plus they have fewer calories.
Therefore, most of your groceries should be bought along the edges of the grocery store so that you can have a plateful of fruits, vegetables, whole grains, and protein at every meal!
4. Eat vegetables EVERYDAY
There’s a reason every person in the health industry preaches about eating your 5-8 servings of veggies a day, and it’s not just because they are super tasty! Although after eating them on a regular basis your body does actually begin to crave them, meaning your taste buds to start to like them more! This not only means your body is getting more nutrients than you would with junk food, but your cravings for the high sugar and fat foods will decrease!
5. Get rid of that scale!
Or at the very least, stop weighing yourself everyday.
This can not only be de-motivating and lead to harmful practices (excessive amounts of cardio or restricting food), but it can be way off!
Did you know that your weight can fluctuate over 5 pounds in one day?
Well, now you know.
And now you know that although you could be doing well and moving in the right direction, your body may be holding extra water which will effect the number you see on the scale!
6. Make most of your meals yourself
The most obvious reason this helps is because you know exactly what is in it. Therefore, you know exactly what is in the food and how it is prepared, which can save you from consuming tonnes of extra calories or additional ingredients.
Furthermore, this also preserves your willpower. How? Well you see, the more you go out to eat the more decisions you have to make, “fries or salad?”, “pop or water?”, “double bacon cheese burger or chicken breast?”
Sure you may have strong willpower the first time you go out, choosing the water to drink with a salad and sandwich. But over time this can wear on you and eventually you will snap, choosing the burger with extra large fries and a coke.
So, eat at home or pack your lunch as often as you can!
7. Avoid sugary drinks
Whether it’s your doctor, dentist, or personal trainer telling you to choose sugar free drinks, they all have a point. Their main goal may be to save your teeth from decaying, your body from developing diabetes or your waistline from expanding, but whatever the reason is, staying away from sugar in your drinks will help you improve your health.
Sugary drinks, whether it’s a slushie, pop, or that margarita at happy hour, they will add hundreds – possibly even thousands, of empty calories…I don’t know about you, but I like to save my calories for things that will actually nourish my body.
8. Allow yourself to splurge, but be accountable for them
The best way to satisfy your cravings and your body composition is to allow yourself cheats from time to time, after all, life is all about balance. But I don’t want you to think that I mean it’s okay to go out for a full cheat day and stuff your face with as much food as you possibly can just because you have eaten well the whole week prior. Furthermore, I also don’t think that you should be the crazy person who brings the low- fat kale, spinach, green – something or other to your next get together. You need to find the balance between the two, try to follow your good eating habits most days and allow yourself to indulge in your favourite foods from time to time – I like the 80/20- rule!
9. Love your body now and always
Our bodies change every single day. They are amazing, and allow us to do so many things, and the best part is – we are all slightly different. If you are only following a certain program because you hate your body and want to change it, then you will never be truly happy because as soon as you reach one goal you will try to change something else. Plus, you will feel extra guilty by enjoying holiday meals or treats, which is unhealthy on a whole different level.
Your self-worth and happiness does not depend on the size of your jeans, it depends on your outlook on life and the size of your heart.