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Losing weight can be tough. Though for many, the bigger challenge is keeping the pounds off in the months and years following a successful weight loss program. These tips will help you maintain your weight and stop the pounds from piling back on, which is an all-too-common problem.
Successful Strategies to Keep the Weight Off
People lose weight in many different ways, but most who successfully keep the weight off maintain similar habits. Some of these habits include:
Keep going – If you find you’ve put a few pounds back on, that’s okay. Studies have shown that many people who are successful at maintaining their weight loss go through a few failed attempts first. Don’t give up; just continue with your healthy diet and exercise plan.
Get enough sleep – It’s been proven that people who are sleep deprived often crave unhealthy foods.
Get enough exercise – It doesn’t have to be much, just 60-75 minutes of moderate or 34-45 minutes of vigorous exercise a day is often enough. It’s a good idea to start increasing your daily exercise while on a diet, so you’re ready for more activity when you need to maintain that weight loss.
Eat plenty of healthy foods – Spend some time trying lots of new healthy foods to find low-calorie alternatives that taste as good as the unhealthy foods you used to eat.
Eat some high-calorie foods occasionally – It’s okay to treat yourself to some of your favorite foods that are higher in calories. Just remember to eat them in moderation.
Eat mindfully – Remember to savor your food. This will help you feel satisfied without eating too much.
Weigh yourself regularly – The scale is not your enemy; it’s your friend. Weigh yourself once a week so you can make small adjustments to your diet and exercise if you notice some pounds creeping on.
Don’t skip meals – With today’s busy lifestyles, it’s easy to skip a meal or two, but many people who skip meals end up feeling hungrier later and overeat. Take the time to sit down and enjoy every meal.
Avoid fast food – Studies have proven that many people who are successful at maintaining their weight loss eat less than one meal a week from fast food restaurants.
Minimize TV time – Everyone has a favorite show or two, but try to limit TV time as much as possible. Studies have shown that people maintaining their weight loss typically watch fewer hours of TV than the average American.
Seek support – Whether you turn to family or friends, it’s nice to have someone in your corner to help and encourage you. In fact, a 1999 study of people participating in a weight loss program found that more than 60 percent who brought friends with them successfully maintained their weight loss for at least six months after the program ended.