Most people find that maintaining their weight loss is just as challenging as it was losing the weight. In fact, the majority of dieters gain back all the weight they lost and then some once their diets have ended. If you are dieting of being a victim of yo-yo dieting it’s time to learn how to effectively maintain weight loss. Surprisingly, this is not as difficult as you might believe. Making a few changes in your life and sticking to them consistently is the key to successful weight maintenance.
Get Some Sleep
Adequate sleep is an absolute necessity if you are trying to maintain weight loss. Sleep deprivation usually leads to overeating. In fact, research indicates that a chronic lack of sleep increases appetite which will cause us to eat more. When our bodies lack sleep, our blood sugar levels are disrupted. This reduces the body’s production of leptin, which is the hormone that decrease appetite. Instead, we produce more ghrelin, the hormone that increases appetite making us feel hungry. Try to get an average of 8 hours of sleep each night to keep the hormones that regulate your appetite balanced. If it is impossible to get enough sleep, take short naps during the day and sleep in late on your days off.
Increase Your Fiber Intake
You’ll need to keep your appetite in check in order to maintain weight loss. One of the best ways to accomplish this is to fill up on fiber. High fiber foods are more filling and they take longer to digest, so they’ll help curb your appetite. High fiber foods also have the added benefit of being healthy for your body. They are generally low in fat and high in nutrients. Blueberries, strawberries, apples, and oranges are top choices among fruits. Fiber rich vegetables that support health and weight loss include kale, collard greens, spinach, carrots, tomatoes and all kinds of beans. Don’t forget to add whole grains to your grocery list. Choose brown rice, whole-wheat pasta, and multigrain bread.
Keep a Food Journal
Keeping a record of what you eat throughout the day everyday is one of the best ways to maintain weight loss. Many people snack all day long while at work or on the go, and they fail to realize just how much and how often they are eating food. Avoid this situation by keeping a food journal. Have your journal on hand at all times so you can document every meal and snack that you eat. Review your journal at the end of each day right before your bedtime. Being aware of your daily eating habits will help you plan and eat less day after day, especially when you notice unhealthy eating habits your journal. It is also beneficial to weight yourself once a week on the same day at the same time and record your weight in the journal. This way, if you gain a few pounds one week you can work on losing it back the next. Eventually, you’ll be able to maintain weight consistently as you transition into a healthier lifestyle.
Control Your Kitchen
You’ll still be able to maintain weight loss even if you make late night runs to the kitchen as long as it’s stocked with healthy, low-calorie food choices. In other words, control your weight by controlling you kitchen. You won’t eat vanilla fudge ice cream when you wake up at 2 am unless it is sitting in your refrigerator. Why bring temptation into your home? Keep an abundant supply of fresh fruit, light yogurt and whole-grain crackers in your home so you can always have a healthy snack when the urge hits you. If you live with others, encourage them to avoid bringing junk food into the home.
Practice Mindful Eating
Mindful eating is the practice of paying attention to your food as you are eating it. You need to carefully chew each spoonful and savor the flavor while you are comfortably sitting down. Do not stand or walk around while eating. Do not watch television or talk on the phone. Avoid eating on the go. Relax and eat slowly. Otherwise, it will be difficult to maintain weight loss because the odds of overeating increase when you fail to eat mindfully. After you have finished your meal, do not get a second helping, even if you’re not satisfied. Instead, drink a large glass of water and think about how fortunate you are to have food to eat. People all over the world, including children, go hungry on a daily basis.
Practicing healthy eating habits is not enough to maintain weight loss. Physical activity is an essential component for keeping your body healthy and fit. Joining a gym is not necessary for staying active. Simply find hobbies you enjoy, such as gardening or tennis. And find ways to incorporate exercise within your daily routines. Park your car at a distance, mow your own lawn, and make it a habit to take the stairs. Focus on your goal to stay healthy and maintain weight loss and you’ll find lots of ways to stay active.