Read more Spring has finally arrived, and along with warmer temperatures comes the shedding of that top layer of clothing. You may be finding those extra five to 10 pounds that crept on during the winter months more difficult to hide, and thoughts quickly turn to how you’re going to lose them. You may also have heard about, and probably even tried one (a few?) of the many weight loss plans popular amongst your friends or advertised online, but here you are again, in need of another downsize.
Whatever type of diet or eating program you choose, keep in mind that almost all will help you achieve varying degrees of success at losing weight in the beginning, however maintaining this weight loss poses the biggest challenge.
Below, I have outlined four key strategies that, when incorporated into any long-term weight loss/maintenance program, will enable you to safely and effectively keep the weight off.
1. Keep a journal of everything you eat. This sounds like a lot of work, but once you get into the habit, it should only take few minutes a day. Studies have found that people who journal their food throughout the day lose double the amount of weight than those who don’t. Your food journal will not only highlight the things you want to change, but will clearly show you what’s working well! You can either carry a small notebook to jot down your food each time you eat, or use one of the online apps, such as "Lose It," "My Fitness Pal" or "Spark People," all easily accessible with an iPhone.
2. Don’t wait until you’re hungry to eat. This may seem counterintuitive to weight loss, especially if you’ve been taught to listen to your body’s signals for eating. However waiting to eat when hungry leads to overeating, and reaching for quick, less healthy options. Plan out your meals and snacks for each day in advance, eating every two-and-a-half to three-and-a-half hours throughout the day. You will find yourself appropriately hungry at each meal/snack, and the need to overeat will be gone just knowing you will eat again soon.
3. Have some type of lean protein at each meal/snack. It’s important to eat a diet that includes a healthy balance of carbohydrates, protein and fat, however protein is more satisfying than the other two and will keep you feeling full longer. It is virtually impossible to sustain any weight loss program if you are constantly fighting hunger, so including lean sources of protein every time you eat will alleviate this problem. Fat-free Greek yogurt, lowfat cheeses, nuts and beans are all wonderful examples and easy to incorporate into your diet.
4. Keep active throughout the day, not just at the gym. Exercise is fantastic for many reasons, but alone as a weight loss tool it’s not going to get you to your goal. Attempt to stay moving throughout your day, which will keep your metabolism soaring in ways that a one-hour workout cannot. Taking the stairs, walking during your lunch break, biking to work, or simply standing more instead of sitting are all easy ways to accomplish this goal. You will find that any weight loss plan will be more effective if your body is in the habit of moving.
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