Weight Loss Goal Accomplished
So you hit your weight loss goal? CONGRATULATIONS! But now what? You don’t want to gain the weight back you worked so hard to lose and you don’t want to lose more. Here are a few tips on how to maintain your new weight:
Maintaining Your Weight Loss
1- Weigh yourself daily. Just like on the HCG diet, this will help keep your body in check. When you see that your weight is on the rise, cut back on the amount of food you are eating or make healthier food choices. If you are losing weight and don’t want to, increase the amount of healthy foods you are eating. This can be anything from yogurt to raw almonds and more.
2- Eat healthy. Watch your intake of empty calories. Focus on foods that give you nutrients. Focus on eating fruits, vegetables, whole-grains and lean proteins including legumes, animal protein, dairy, etc.
3- Snack healthy. Our lives can be very busy, so when we are on the go we tend to not eat as healthy as we could. Rather than grabbing a candy bar or a handful of crackers, grab a banana, a cup of Greek yogurt, or sliced carrots. Snacks should be kept between about 100-200 calories. Having snacks pre-portioned for you ahead of time will help you make the right choices.
4- Avoid beverages with empty calories such as soda, some juices, and energy drinks. Don’t forget the dangers associated with diet soda as well. Soda and energy drinks can cause a spike in blood sugar, they can cause you to be bloated, and they can cause you to gain weight. When choosing juice, opt for one that is 100% juice. This will give you the nutrients your body needs, and will also help you not gain weight. If you can’t find a juice that is 100% juice, choose an apple or orange instead of the juice.
5- Limit alcohol intake. Alcohol contains a lot of empty calories and can cause your weight to go up. When trying to maintain your weight, make sure you count any alcohol consumed into your calorie count. With just 1-2 drinks, you can be drinking up to 400 calories.
6- Plan your meals and snacks. If you have your meals planned out for the week and your snacks pre-portioned, you are more likely to stick with a healthy diet plan. If you are running to the store every day for food, you may make unhealthy choices as you are just trying to find something that is quick and fast. Make a meal plan and stick to it.
7- Control your portions. Most Americans don’t understand the size of proper portions. America is eating too much, and that is why 1/3 of Americans are considered obese. When eating protein, one serving is approximately 4oz. When going out to eat, those servings are upwards of 8-12oz. Get a doggy bag, and take 1/2 of it home for another meal.
8- Eat slowly. When you take the time to chew your food and really savor the flavor, your brain receptors will tell your stomach that you are full. When we eat as fast as we can, it takes a little bit for our brain to catch up, so we tend to overeat because we haven’t been told we are full yet. Eat slowly, chew your food thoroughly, and focus on what you’re eating.
9 – Exercise. Now that you are done with the HCG drops you can start exercising again. This is something that we are constantly told is good for our bodies, both physically and mentally. You don’t have to go out and run a marathon, but getting 30 minutes of active exercise 3-5 times per week is great! That’s only 1 1/2 – 2 1/2 hours a week. If you can’t find the time, try to enlist the help of your friends and family. Play soccer with your kids, run around the park, go for a walk at the zoo. All of these things can help you maintain your weight and also help with muscle tone.
10- Keep a food journal. Similar to the HCG diet, we recommend keeping a detailed food journal. By writing down everything you eat in a food journal, you are holding yourself accountable for what you put into your body. If you eat a candy bar, write it down. If you eat a handful of celery, write it down. Not only does this hold you accountable, it can show you patterns in your food choices. For example, some people will gain weight the next morning after they have a drink the night before. Or they notice they lose a little bit of weight if they don’t eat that late night snack. Hold yourself accountable for your actions and take control of your weight.
What tips can you add for maintaining your weight loss?