Effective weight loss management techniques that can help you keep the excess weight off for good
Once you lose weight and meet your goal, the hardest part starts because of the need to maintain your results. While losing weight is not easy, it is be regarded by many as the easiest part of your weight loss journey. It is what happens in the coming months and years that matters. You have to spend the rest of your life trying to keep all of that weight off. The good news is that there are many weight loss management techniques that can work to ensure that you are able to keep the weight off for as long as possible, even for good.
Build some lean muscle
The more lean muscle you have in your body, the more calories your body burns throughout the day. You even burn more calories when you are sleeping when you have plenty of lean muscle. To gain this muscle, you need to start an effective weight training program. You can choose to use free weights, calisthenics or a combination of both to work your muscles. Make sure to do this type of exercise every other day so that your muscles have time to recover and rest in between your sessions.
Eat more filling foods
You learned a lot about eating when you were losing the weight and now you have to adjust your lifestyle to help you stick to that. One of the easiest ways to do this is to rely on the foods that you know will keep you full for a long period of time. For example, foods with protein and fiber take longer to digest and while they are digesting, you feel satisfied so that you do not want to eat anything. You can get protein from poultry and lean meats, as well as beans. Get your fiber from whole grains and fresh vegetables and fruits.
Create strategies to avoid temptation
When you are in weight management mode, it is perfectly acceptable to indulge once a week because completely restricting foods is a recipe for disaster. However, you do not want to give into temptation most nights of the week because this will cause you to regain the weight. Think of some ways to distract yourself when temptation strikes so that you can avoid it. Some people take a walk and others prefer something like reading, listening to music or playing an instrument to keep themselves busy until the temptation is gone.
Continue to count calories
Counting calories is just as important during weight maintenance as it is when you are working toward losing weight. You need to know what you are putting into your body so that you can ensure optimal calorie balance at the end of each day. If you are getting too many calories, you can regain the weight. On the other hand, getting fewer calories can cause you to continue to lose. Right now, you simply want to maintain your loss so make sure to count calories in and out to ensure a proper balance.
Start planning your meals
Choose one day per week to plan all of your meals for the next seven days and then go grocery shopping to pick up all of the ingredients. Some people also find it helpful to cook their meals in advance so that when they get home after a long day, they know that they have a healthy meal waiting that they only have to spend a few minutes heating up. When you have a plan and have your healthy food ready to go, you are far less likely to eat something that is unhealthy, such as a meal at a fast food restaurant.
Stick with your diet plan
If you used a weight loss program like Fat Loss Factor, there is advice and information built into the program that will help you to maintain your weight loss after you reach your goals. You can use this to get started with your weight management strategy and then add any other tips and techniques that fit into it. This is one of the easiest ways to transition because this type of weight loss program tells you exactly what you need to do to go from losing weight to simply remaining at your goal weight.
If you were not really exercising much when you lost weight, it is time to step it up and exercise regularly. When you exercise, you are burning calories and this goes a long way in helping you to maintain your weight. In fact, exercise is even more important at this stage because you are transitioning back to a regular diet and this generally means consuming more calories. When you exercise most days of the week, you are able to balance your calories in and calories out to prevent you from regaining any weight.
Weigh yourself frequently
You need to ensure that you are maintaining the weight you lost and the best way to do this is to keep an eye on your weight. Some people find it helpful to check their weight daily while others prefer to check their weight once per week. Regardless of your preference, you should weigh yourself at least twice a month and keep track of the numbers on the scale. If you notice that a few pounds are creeping back on, you can quickly identify the problem, fix it and get back to your ideal weight. Once you reach this, you can go back to managing your weight.
You can take all of these tips and techniques and use them to ensure that the weight you lost never comes back. All of these tips are relatively simply to use and anyone can use them as part of their weight loss management strategy. The key is to find out which ones work best for you and use them on a regular basis. To make the transition from weight loss to weight management easier, start by incorporating one of these techniques into your life and gradually add the others until you have the strategy to control your weight completely under control.