How To Maintain Your Weight Loss
So you’ve finished your weight loss diet and reached your target weight – well done!
The problem is that many people are so pleased to have reached their target weight that they completely take their eye off the ball and slip back into those old eating habits which made them overweight in the first place.
Maintaining weight loss may not be as hard work as losing it in the first place, but there are a few key pointers to bear in mind.
- Changing metabolism. When you go on a diet, your metabolism often slows down to compensate for the reduced calories (this is why we suggest you eat little and often plus eat metabolism boosting foods). Once you have reached your target, the metabolism may stay at the same, slower level. Experts estimate that for every 500g lost, you will need 8 calories fewer per day. If you are a woman who has lost 10kg that brings the daily limit to 1840 calories rather than 2000.
- Regular weighing. It is a good idea to stay in the habit of weighing yourself once a week or fortnight once the target weight is reached. You will be able to quickly pick up if you are starting to gain and do something to correct it before it becomes a problem.
- Snacking. Eating healthy meals isn’t an issue for most of us, but the in between snacks are the culprit for weight gain. Keep unhealthy snacks out of sight and you will be less likely to be tempted, and try to train yourself to have an apple or some seeds or nuts instead of a chocolate bar or bag of chips.
- Portion Control. While on a diet, you get into the habit of measuring everything and weighing out the correct portion size of rice, pasta or potatoes. It’s very easy once the diet has finished to lose track of portions, and the amount of food on the plate starts to increase again.
- Self-monitoring. If you follow the advice in our 28 Day Diet & Exercise plan and stick to these healthy eating foods – plus the recipes on our site then overeating is far less likely.
- Understanding your issues. While dieting, it is likely that you have come to an understanding about why you have been overeating and what situations are troublesome for you. Some people eat when they are unhappy, or bored and others overeat when stressed. Dealing with these factors can stop the need for overeating and keep the weight off.
- Meal Planning. Dieters often say they think of nothing else but food, and can plan to the tiniest detail what they are going to eat. Keeping these habits while trying to maintain weight doesn’t have to be as strict, but having an idea of what meals you will eat that week while supermarket shopping will reduce the temptation to grab a takeaway or stock up on pizzas.
- Exercise. Weight loss is a combination of reducing calories and upping exercise, and if you have got into the habit of regular swimming, running or going to aerobics you are more likely to keep the weight off for good if you continue to exercise. Regular exercise will have additional health benefits too.
- 80/20 rule. When on a diet, you have to be “good” 100% of the time if you want to lose weight. When maintaining you can slack off a bit, as long as you follow the rule of 80% good and healthy food, 20% less healthy choices. It means you can have that night out with mojitos and Chinese food, as long as for the rest of the week it’s healthier salads and stir fries.
Don’t throw out the books. Keep referring back to our website, daily tips, Pink Bible and 28 Day Plan. If you find the weight starting to creep back on, a couple of weeks following the plan again will get you back to where you want to be
And to see our healthy and nutritious smoothies weight loss plans click here