Losing weight is tough, but maintaining your weight loss can
be even more of a challenge. When you're focused dieting, there are
rules to follow, but once you hit your goal weight, there's no handbook
for how to stay on track.
Finding solutions to eating, fitness, and emotional issues takes time.
Self-awareness and tuning into your body cues are the first steps to
creating new behavior patterns that can support your weight loss. Here
are 8 tips to help you do just that and keep the weight off permanently.
TODAY
Kale salads are a nutritional powerhouse.
1. Use a food journal.
Keeping a food log of everything you eat in a day holds you
accountable to yourself and is also a reflection of your personal
patterns over days and weeks, making it easier to find ways to optimize
your food choices. Identifying and addressing your bad eating habits is
the first step to finding a practical solution.
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2. Be watchful of portion sizes.
Healthy food choices are the first step in a weight-loss plan, but all
calories count, and if you're not aware of portion sizes you could wind
up eating a lot more than you want. There are easy solutions! Buy
single serving portions of chicken breasts, and extra lean ground meat.
Look for a one pound total when buying ground turkey or poultry and
divide into four equal parts for a quarter pound serving.
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Purchase single serving containers of yogurt, or use a re-sealable
5-ounce container to portion out a single serving from a large container
before eating. Look for 100-calorie packs of for "treat" foods, to
limit portion and have the satisfaction of eating the "whole thing."
3. Don't cut out sweets entirely — find a way to fit them into your healthy meal plan.
A daily, calorie-controlled indulgence can be included in any
weight-control plan. A smart choice can help avoid deprivation and
getting off track. Some treats around 100 calories include a single
serving calorie pack of cocoa-dusted almonds, chocolate leather (chewy
chocolate snack from Manhattan Chocolates), chocolate-dipped fresh
strawberries or pineapple, four milk or dark chocolate kisses, or one
cup of frozen cherries (directly from the bag!).
Hydration is key for weight-loss success because it's easy to confuse
thirst and hunger. Write down your water intake in your food journal and
carry a bottle of water with you throughout the day. While there is no
official guideline for water intake — it's all based on "thirst," aim
for at least 50 ounces a day. Sounds simple, and it is.
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5. Never skip a meal.
Skipping meals can lead to overeating.
If you're someone who doesn't have time for breakfast, an easy and
convenient solution is a calorie-controlled meal replacement bar or
shake, along with a fresh fruit. Shakes like Pure Protein and Premier
have about 35 grams of protein (more than a chicken breast), are low in
sugar, and have just 200 calories. Paired with a fruit, it's a perfect
meal on the run. Bars like Balance and Quest are also suitable options;
although the protein content is lower — around 20 grams for the same
calories — bars are a more convenient grab and go.
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6. Make sure you're eating enough protein.
While you might be eating more fruits and veggies now, you also need to focus on getting enough protein.
Adding protein to your diet will help you feel full and satisfied.
Great options include hard-boiled eggs, grilled or shredded chicken
(from a purchased rotisserie chicken or cooked), ready-to-eat frozen
shrimp, or one cup of cannellini beans.
Salads can get boring, adding color is the key to variety.
Purchase a variety of fresh vegetables, including red and yellow
pepper strips, shredded carrots, grape tomatoes, red onions, and sliced
mushrooms. No waste, and a lot of variety. You can also add water-packed
canned artichoke hearts or slice up a fresh fennel bulb for a pop of
licorice flavor.
Iceberg and romaine lettuce taste great, but don't offer a lot of nutritional value.
For salads, choose darker greens like spinach and kale to support your
body's needs. Other great greens are arugula, baby kale (much milder
than original kale), and mixed spring greens. Because the taste is
stronger, you can mix these with a small amount of romaine or iceberg.
For breakfast, choose fresh fruit with plain yogurt, instead of eating a
sugary flavored yogurt. When dining out, opt for steamed vegetables
with a lean protein source.
TODAY
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