subject: Secrets To Keeping The Weight Off For Good [print this page] It is interesting that many people believe that losing weight and getting into better shape is a one time event. They think of it as a process that begins when you make certain changes that will help you lose weight but that it will end when the weight has been lost. Somehow they think they can then just go back to their old habits and somehow the weight loss will stick.
However it does make sense that if you do not continue with the changes you have made you will find yourself back at the weight you originally were (or even with some more).
Instead of rebounding up and down here are some 'secrets' that will help you keep that strong, slim healthy body for good this time.
1) Strength training exercise is the number one weight loss tool. Strong toned muscles burn more calories than weak flabby ones, even while you are resting or sleeping. For this fact alone you will want to incorporate a couple of sessions each week into your weight loss maintenance plan so that as you go back to your normal calorie intake you will be burning off those extra calories without weight gain.
2) Ditch the processed foods for good. While you are eating refined and processed foods in pretty boxes with little to zero nutrition be aware they contain chemicals that will work against you. They will increase your appetite, cause you intense food cravings and keep your blood sugar levels wildly fluctuating which will have you storing body fat rapidly.
3) Look at getting healthy rather than losing weight. When losing weight is your goal the 'sprint' type approach is not going to work for a long term fix. You will need to permanently change your eating habits to keep your weight at the new lower set point.
4) Allow yourself some 'wiggle-room'. A good idea is to follow the 80/20 rule, which means that 80 percent of the time you follow good nutrition principals such as balanced macro-nutrients (protein, carbohydrates and fats). Then the other 20 percent of the time you can have some treats. This way you are never depriving yourself and can still enjoy high calorie food and drinks instead of overindulging in them.
5) Prepare healthy meals in advance. The 'real' secret to eating right is to plan ahead, prepare so you can take your food with you when you leave your house. If you do not do this it will be back to eating 'whatever, whenever' and this is not a good weight maintenance strategy. If you get too hungry it is easy to make the wrong food choices which will have you gaining weight again.
Remember this is a journey of hundreds of small steps not a one time event. Every single healthy meal and every exercise session is one of those steps. The more of them under your belt the closer you will be to never having to worry about your weight again. This is the place you want to be and the ultimate goal you should set yourself.
by: Gen Wright
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