6 Easy Strategies to Help Maintain
Your Ideal Body Weight
1. Put healthy food front and center
You need to stack the deck in your
favor so that healthy foods are always within reach. “Controlling your food
environment, so that slimming choices are easy and fattening choices are hard,
is essential,” Guyenet says.
Now
that you’ve meal-prepped your way to weight loss,
keep those good habits going: Stock your pantry with essential ingredients, keep learning new healthy recipes, and order smart when eating out.
2. Remember that you’re not “on” or
“off” a diet
A solid nutrition plan is one that helps you lose weight for
good with new, healthy eating habits that continue long after you hit your goal
weight. There shouldn’t be an “off” switch; the lifestyle changes you made
should be ones that keep you healthy and happy in the long-term.
“If
there are certain indulgences you
want to include, you can,” Cording says. “Just know that you’ll need to come up
with ways to make room for them by making adjustments elsewhere in your day or
week.”
3. Find alternatives for your
favorite foods
Everyone has their Kryptonite — it
could be salty, crunchy chips, sweet treats, or starchy, carb-y goodness. The
key is to have a plan in place to help you manage that specific craving when it
hits.
“The
problem for most people is not the carbohydrate or fat, per se, but the fact
that rich, refined, tasty foods cause us to eat too much and don’t trigger the
satiety, or fullness, response very effectively,” says Guyenet.
If you
prefer not to have a cheat day with the “real deal,” then healthy food swaps
are your friend: Instead of white pasta, swap in veggie noodles; instead of
calorie- and fat-bomb dessert, swap in a delectable and healthier treat like double chocolate, no-bake vegan brownies. There are endless ways
to create the same flavors and textures of your favorite foods.
4. Weigh yourself regularly
Don’t forget to check in regularly
with yourself — weigh yourself at least once a month to catch any weight
regain, or use an item of clothing as a “measuring” device to help you make
sure you’re staying within your goal range.
Tracking
your weight regularly will clue you in to trends and address issues that come
up before they become problems. And, if you don’t already have a fitness
tracker, consider using one to motivate you and help maintain your awareness of
your physical activity.
But
don’t get too hung up on that number on the scale; remember, your weight can fluctuate from
day to day, even hour to hour, so keep calm and carry on. In addition, muscle
weighs more than fat by volume. That’s why super fit guys like Dwayne “The
Rock” Johnson are technically “obese,” according to BMI charts.
5. Track your food and workouts to
identify habits
“I encourage keeping a food diary and logging your workouts,” says Cording. Whether you
use opt for a tech-based solution, like an app or tracking device, or simply
use a notebook is up to you. “Either way, this can help you spot patterns that
may be helping or hurting you,” she says.
6. Enlist the help of an expert
A Registered Dietitian or health
coach can also be a great help, as they can guide you in devising an
individualized plan for weight-management success.
“There’s
no ‘one size fits all’ when it comes to weight loss and weight maintenance, and
the investment you make in working with an expert can help you empower yourself
to enjoy a happy, healthy lifestyle for the long haul,” Cording says.
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