Wednesday fitness fun fact
Tips for keeping the weight off after you've gotten to goal
Eating Healthy Is A Lifelong Commitment
Many people who lose weight make the mistake of going back to their old eating habits after they lose weight. In order to keep the weight off, a person needs to remain vigilant about good nutrition and healthy eating (something everyone should be doing).
Eat a variety of healthy foods; don't forbid treats but eat them in moderation; don't overeat and stuff yourself because even too much of a good thing can pile the pounds back on; eat plenty of fresh fruits, vegetables, whole grains, lean dairy, and lean protein; and use low fat or not fat cooking methods like broiling and use good fats like olive oil.
Don't Try To Be An Island
People who have lost weight and kept it off have a good support system in place that includes family, friends, co-workers, other successful weight losers, etc. It's a network of people to help them and sustain them, not only in maintaining their weight but in dealing with the day to day pressures of life.
Having other people to talk to and spend time with is a great outlet and is great for a person's well being. Having someone to go for a walk with, go to a movie, or just gossip on the phone. Those are all great, "non stuffing your face in front of the television" ways to enjoy yourself and blow off some steam if it's been a bad day.
Know Emotions Play A Role In Eating
If we all only ate when we were hungry, there would be far fewer overweight people. How many of us have reached for a "comforting" pint of ice cream, bag of chips, package of cookies, cake, pie, or candy bars when we were upset about something?
People who have lost weight and have successfully kept it off have gotten in tune with bodies and know when they want to eat because of an emotional issue such as loneliness, sadness, anger, or even fatigue, rather than because of true hunger.
They combat the urge to eat over emotionally issues by calling a friend, working on a favorite hobby or project, going for a walk, taking a bubble bath, reading a book, doing something other than eating to deal with the emotional issue.
Have Little Tricks and Strategies
Put their fork down between every bite of food to help them not overeat; stop
Chew, chew, chew
Make a grocery list for the store and follow that list
Shop when full, not when hungry
Purchase single serving containers of their favorite snacks so when they do indulge in a bag of Cheetos they keep the damage control to a minimum
Track what you eat so you realize the amount of calories you're eating each day.
Drink lots of water
Eat protein first
Try to be as active as possible
A recent study at the U. of Colorado concluded that exercise is essential for most overweight and obese individuals to maintain weight loss. Those that incorporate moderate exercise during the weight loss phase increase the odds of keeping the weight off over the long haul. Those that fail to do so will increase their chances of weight regain.
Burn up extra calories by doing things like parking in the most outlying spot in the parking lot and taking the steps instead of the elevator.
Exercise a minimum 30 minutes each and every day
Weight management lasts a lifetime, not just for people who has successfully lost weight, but for everyone. People who have never had a problem with their weight may tell you they don't have to practice weight management techniques, but if you followed them around for one day you would see that they do follow weight management techniques without even realizing they do. It's because they are good habits they developed, probably when they were young.
You can lose weight and keep it off. Be vigilant, and be positive. You can do it!
Excerpts from Eat Right, Get Healthy
Eating Healthy Is A Lifelong Commitment
Many people who lose weight make the mistake of going back to their old eating habits after they lose weight. In order to keep the weight off, a person needs to remain vigilant about good nutrition and healthy eating (something everyone should be doing).
Eat a variety of healthy foods; don't forbid treats but eat them in moderation; don't overeat and stuff yourself because even too much of a good thing can pile the pounds back on; eat plenty of fresh fruits, vegetables, whole grains, lean dairy, and lean protein; and use low fat or not fat cooking methods like broiling and use good fats like olive oil.
Don't Try To Be An Island
People who have lost weight and kept it off have a good support system in place that includes family, friends, co-workers, other successful weight losers, etc. It's a network of people to help them and sustain them, not only in maintaining their weight but in dealing with the day to day pressures of life.
Having other people to talk to and spend time with is a great outlet and is great for a person's well being. Having someone to go for a walk with, go to a movie, or just gossip on the phone. Those are all great, "non stuffing your face in front of the television" ways to enjoy yourself and blow off some steam if it's been a bad day.
Know Emotions Play A Role In Eating
If we all only ate when we were hungry, there would be far fewer overweight people. How many of us have reached for a "comforting" pint of ice cream, bag of chips, package of cookies, cake, pie, or candy bars when we were upset about something?
People who have lost weight and have successfully kept it off have gotten in tune with bodies and know when they want to eat because of an emotional issue such as loneliness, sadness, anger, or even fatigue, rather than because of true hunger.
They combat the urge to eat over emotionally issues by calling a friend, working on a favorite hobby or project, going for a walk, taking a bubble bath, reading a book, doing something other than eating to deal with the emotional issue.
Have Little Tricks and Strategies
Put their fork down between every bite of food to help them not overeat; stop
Chew, chew, chew
Make a grocery list for the store and follow that list
Shop when full, not when hungry
Purchase single serving containers of their favorite snacks so when they do indulge in a bag of Cheetos they keep the damage control to a minimum
Track what you eat so you realize the amount of calories you're eating each day.
Drink lots of water
Eat protein first
Try to be as active as possible
A recent study at the U. of Colorado concluded that exercise is essential for most overweight and obese individuals to maintain weight loss. Those that incorporate moderate exercise during the weight loss phase increase the odds of keeping the weight off over the long haul. Those that fail to do so will increase their chances of weight regain.
Burn up extra calories by doing things like parking in the most outlying spot in the parking lot and taking the steps instead of the elevator.
Exercise a minimum 30 minutes each and every day
Weight management lasts a lifetime, not just for people who has successfully lost weight, but for everyone. People who have never had a problem with their weight may tell you they don't have to practice weight management techniques, but if you followed them around for one day you would see that they do follow weight management techniques without even realizing they do. It's because they are good habits they developed, probably when they were young.
You can lose weight and keep it off. Be vigilant, and be positive. You can do it!
Excerpts from Eat Right, Get Healthy
Most Active
Recent Topics
