12 Ways to Keep the Weight Off For Good
You’ve put on some weight and you’ve lost it again, and it seems like an endless cycle where you lose weight and then put it back on. The reason is pretty simple; your diet isn’t working. Everyone knows this. Even weight loss groups like Weight Watchers admit that restricting calories will affect your metabolism. This is why people pack the weight back on after their diet.
Americans are still desperate to lose the weight and keep dieting. There’s no such thing as a silver bullet for weight loss, but there are still some things you can do to safely lose weight and keep it off for good.
Our list of 12 ways to keep the weight off for good is hardly complete, but it does provide a solid foundation for losing weight and enjoying the benefits of being healthier, fitter, and having more energy.
- Start every day with a healthy breakfast
Your breakfast in the morning perks up your metabolism. When you skip breakfast, it increases your chances of binge eating and consuming more calories. Studies on people who keep the weight off have shown that eating breakfast was a common factor for them all. Stick to healthy breakfasts such as oatmeal, whole grain breads and cereals, eggs, or tofu with salad.
2. Nourish your body with food rather than counting calories
A refined processed meal with no fat or sugar is also going to have no nutrients. It won’t leave you very satisfied either, especially when compared to nutrient-dense foods such as lean meat, vegetables, whole grain, and healthy fats. Your body will move towards its natural weight as you start to eat more nutritious foods and become physically active (www.fitnessgoals.com can help with that).
3. Keep washed and cut fruits and vegetables in your fridge
This makes it easy to grab them when you start to feeling hungry, rather than grabbing the nearest bag of potato chips. You can also take them out of the fridge and put them straight in your bag when you’re on the move.
4. Drink unsweetened beverages over diet sodas
Diet sodas ensure that your sweet tooth stays active, and they can convince you to eat more calories because they make you feel you eat less than you do. Drink unsweetened beverages instead, such as iced tea or water with a slice of lemon.
5. Cook healthy meals using the “Plate Method”
Half of your plate should be covered in low/non-starchy vegetables like asparagus, broccoli, brussels sprouts, cauliflower, string beans, peppers, mushrooms. Leafy greens and fruits are good choices too. Fill one quarter using whole grains like barley, brown rice, bulgor, or quinoa. Starchy vegetables such as potatoes, beans, or corn are other good choices. The final quarter of the plate should be protein, including skinless chicken or turkey, lean meat, fish, tofu, or eggs.
6. Reduce Carbs
Refined carbs – candy, cakes, cookies, scones, muffins, cupcakes, soda, syrups, fruit juice, chips, and supermarket breads – are either burned off or stored as fat. Even breakfast cereals and fruit yogurts are packed with added sugar. Throw out the fruity yogurts and replace them with Greek plain yogurt; eat high fiber, low-carb cereal; and add some healthy fat, such as unsalted nuts, olive oil, seeds, and avocado slices to your meal.
7. Get Smaller Plates
If you eat from plates over 10 inches, then it’s time to get smaller plates. People are programmed to eat all the food in front of them. Having smaller plates means eating smaller meals and still being satisfied.
8. There’s nothing wrong with a little bit of unhealthy food here and there
Telling yourself that you can’t eat a certain food makes you feel frustrated and deprived, which can hamper your healthy eating efforts.
9.Ask the server at a restaurant if you can get extra vegetables rather than potatoes or rice
This is something I do a lot to get better nutrition and eat less carbs. It’s also good to share food. Split appetizers and desserts between everyone at the table.
10. Don’t buy tempting food
Fill your fridge with healthy foods to create a successful healthy-eating environment. You can enjoy sweet treats on occasion when you’re out and about.
11. Get your family and friends to eat healthy with you
Turning everything into a team effort makes it easier, while sharing the health benefits with your family.
12. Keep a positive mindset
Compliment yourself for the healthy choices you make during the day while silencing the inner critic. Motivate yourself by praising yourself, and stick to your healthier way of life.
