For those who have recently lost a lot (or a little) weight following either a exercise routine or healthy eating program, one of the most frequently asked questions is “How do I keep the weight off?” It can be a little intimidating trying to figure out your next move because you don’t want to do anything that will derail your weight loss. By taking a pro-active approach you can maintain your weight loss and still live a happy, healthy life without feeling like you are depriving yourself. Here are my top tips on how to maintain your weight loss efforts:
- Eat The Correct Portions
One of the biggest mistakes people make is eating too large portions of food. Portion control plays a crucial role in maintaining your figure. I do not encourage cutting out food groups or depriving yourself from what you want most, however you can still have your cake and eat it too (without ruining your weight loss). What I mean by this is, if you are having a treat night stick to one or two scoops of ice cream instead of four to five. Have one piece of cake instead of two. With everyday meals make sure you have a larger portion of protein and veggies on your plate compared to white carbs and don’t eat until you feel absolutely stuffed and cannot move. Be mindful that when you go to certain restaurants they might serve portions larger than needed, so if you feel full don’t feel bad about asking for the rest to go. That’s also one less meal that you need to plan for!
- Incorporate Exercise Into Your Daily Routine
Once you have reached your goal, have confidence in your body and are proud of where you stand you don’t have to be as strict in your routine. This doesn’t mean you can drop healthy eating and exercising altogether, but you can give yourself leniency on certain nights and not feel so bad about missing a workout. The key is to integrate exercise as part of your daily routine. You don’t have to necessarily go to the gym, it can be as simple as going for a 30 minute walk before breakfast each morning. Whatever it is, make sure you can maintain it long term. If working out 5 days a week doesn’t suit you, plan ahead and find ways to get fit by incorporating it into your daily activities. As an example, if you have a staircase at work, use 15 minutes out of your lunch break to jog up and down it. If this isn’t an option, get some fresh air and do a couple of laps around the outside the office building with a work colleague. Both of these will get your heart pumping and requires minimal time. If you are someone that likes routine, and maybe even finished my BBTG 1.0, the BBTG 2.0 could be a great option for you! All the workouts are laid out weekly for you, all you have to do is follow the schedule. The most important thing to understand is that everybody NEEDS exercise to live a healthy life, but you also need to find a balance that works for you. I personally love challenging myself and always try to find something I’m not so good at, so that I can practice and become better and better. The feeling of satisfaction when you get there is the best!
- Know Your Weaknesses
Let’s be honest, we are all human and have certain weaknesses - whether that be salty french fries, chocolate bars or incredibly cute puppies. If you are someone that has struggled with emotional or binge eating, it is important to understand the reasons why you did that. The reality is you will probably be tempted by some naughty things here and there, but knowing the reasons behind that craving can arm you with a ton of power. If you are just having a day where all you can think about is chocolate, go ahead and treat yourself to a few pieces after work. However if you know you are having a bad day, are bored or feel sad then maybe re-think the reasoning behind wanting that sweet treat. While it is important to treat yourself here and there, you don’t want to start using that as an excuse each time you feel bored or unhappy. Sit down and try to figure out your weaknesses before they actually hit, and you can better prepare to handle them. If you crave sweets when you are stressed, try to replace them with something like meditation or even a small amount of homemade raw chocolate. If you realise you are actually bored, go for a walk, hang out with friends or play with your dog.
- Eat Breakfast
This seems so cliche, but it is so important! Eating breakfast really does set the tone for the rest of the day. If you skip it, or eat an empty-calorie breakfast, you are basically setting yourself up for a day of bad eating habits. For example, if you eat a sugar-laden breakfast like a donut or take-away muffin, then you will more than likely experience a sugar crash not long after and will probably get very hungry, very quickly. If you skip breakfast, then hello grumpy! The thing that is most important for me is the mental aspect of it - if you eat a nourishing, filling breakfast, you feel better and are in the right mindset to eat better for the rest of the day. You won’t feel as though you have let yourself down as soon as you start.
- Don’t Quit
It is perfectly normal to fall off the bandwagon once in a while, but what separates those that maintain weight loss and those that don’t? They get back on it! If you have had a setback, whether it be an injury of just a lack of motivation - don't let it get you down! The worst thing you can do is throw in the towel because you think you have ruined your efforts. Take a few days to get yourself back on track mentally and then get right back at it. Remember one unhealthy meal will not ruin months of hard work. If you need to find new inspiration or create a new goal then do that, it will help to keep you on track and motivated.
Remember girls living healthy is for LIFE! The best thing you can do is find something that works for you and keep the balance.