Here’s a few tips from WebMd to keep the weight from coming back.
1. Change the way you describe your goals.
“Call it whatever you want, but don’t call what you’re doing a ‘diet,’ ” says David Grotto, RD, author of The Best Things You Can Eat.
“Diets have a beginning and an end — and that’s the problem.” You will only succeed, Grotto says, when you make a lifelong commitment to a healthier lifestyle. It’s a one-way road and there’s no going back.
2. Make your goal meaningful.
Shift your focus from “I want to fit into those jeans” to “I want to feel good and have more energy.”
Internal goals — like how you feel instead of how you look — tend to have greater staying power over time. Concentrating on the feel-good benefits you’re getting also helps you to stick with something.
3. Break up with things that don’t work.
You probably have tried to lose weight before. This time forget all you know and try something different, but this time you need to stay with it. You can’t go back to your old meal plan.
Consider what you’ve done in the past to try to lose weight. What you could do differently this time?
4. Make it easier on yourself.
Do things that will help your weight loss. If you want to make that early morning jog happen, lay out your running gear before going to bed. Want to get in the habit of snacking on fruit? Put a bowl of fresh apples or pears on your kitchen table or counter. If it’s convenient, it’s more likely to happen.
Changing our environments has a major influence on our ability to change our habits.
5. Form a fan club.
Tell supportive friends, family members, and co-workers about the changes you’re trying to make. Let them know what you need and how they can help. Be specific. Don’t leave this up to them to figure out.
For instance, maybe you don’t want them to remind you of what you are or aren’t supposed to eat, but you would like them to give you ongoing encouragement or pep talks when you need them.
6. Be flexible.
If you like to run but it’s raining a lot. That’s not an excuse to not workout. Have an indoor routine ready to go. It’s not a bad idea to break-up a running routine with a couple days a week or free-weights. If you have the same workout everyday your body gets use to it and your calorie burn will slow-down.
7. Be your own BFF.
When you miss the mark, show yourself some compassion. You’ll avoid letting a slip become a fall. So give yourself a pep talk, just as you would a close friend. Then dust yourself off, learn from the lapse, and pick up where you left off.
8. Tune into your hunger.
To prevent overeating, rate your hunger on a scale of 1 to 10, with 10 being extremely hungry. Eat when you’re in the middle of the scale.
If you know you won’t be able to eat later, have a snack or small meal when your hunger is low. This helps you avoid getting overly hungry, which can set you up for overeating later on.
9. Make yourself accountable.
Keep a food and exercise diary on paper, online, or with an app on your phone.
Consistently recording your eating and exercise habits, along with weighing yourself regularly, gives you some advantages. Seeing the results you want motivates you to keep going. If the results aren’t so great, you can look back in your journal and make changes to fix that.
10. Know your emotional triggers.
Using food to handle boredom, frustration, stress, anger, or sadness can sabotage your efforts.
Feel your emotions, but don’t let them get the best of you. Figure out what helps you relax and feel positive. Try chatting with a friend or going for a walk.
11. Make sleep a priority.
Studies show that not getting enough sleep triggers hormonal changes that can lead to feeling hungrier. There’s no underestimating the importance of a good night’s rest. The recommended amount for adults is 7 to 9 hours of shut-eye per night. If you’re not getting enough sleep, solve that problem first. You can’t lose weight if your running on nervous energy.
12. Practice mindful eating.
Chew your food thoroughly, and put your fork down between bites. Eating more slowly will help you appreciate your food more and give your stomach a chance to notify your brain that you’ve had enough. Don’t ever feel obligated to finish your plate. That’s the most common mistake dieters make.
WebMD Feature
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