Start thinking of weight control as the next, lifelong phase of dieting. Here are the guidelines you want to practice every day:
Exercise is critical for weight control. Exercise is a very important way to keep the weight off. Studies show that people who have dieted and successfully maintained their ideal weight exercise around five hours a week. To maintain a weight loss, I recommend people exercise 60 minutes a day on most days of the week and make three of them strength training. You can split your exercise sessions into segments, for example doing two 30-minute workouts on a day that you've planned an hour of exercise. In fact, this can have a better effect on your muscle metabolism.
Write it down. We recommend writing down what you're eating. You can tell for yourself whether you're doing well or need to pay more attention. Measure the food you are eating. You can’t lose if you don’t know where you’re at.
Weigh yourself. Another important means of weight control is to get on the scale just once a week. If you see your weight increasing, you know you have to work a little harder. Women's weight tends to fluctuate a few pounds a month because of menstrual cycles, but if your weight goes up beyond five pounds or so, it's time to regain control by cutting calories, adding more exercise, or both.
Eat breakfast. The National Weight Control Registry, which tracks more than 3,000 Americans who have achieved a weight loss of around 60 pounds and kept it off for about six years, found that eating breakfast is an important factor in keeping off weight. Eating a healthy breakfast makes it less likely that you'll overeat during the day. It also tells your body that you are not fasting, so don’t store everything.
Stay motivated. We all need to constantly challenge ourselves to stay motivated. Give yourself a goal like a special date, a party, or other social event to help you maintain your weight loss. Rewarding yourself is another good motivator. Any kind of reward is good, other than food, of course. Get a trainer. BAER Fit trainer that is.
Stay accountable. Find other people who are trying to keep their weight off. By sharing tips, success stories, and struggles, you'll find it easier to maintain good nutritional and exercise habits.
Weight Control: It's a Lifestyle
Remind yourself that eating well and being active are lifelong methods of keeping yourself healthy by lowering your risk of serious disorders like heart disease, diabetes, stroke, certain cancers, and other health problems.
Now you’ve had that holiday meal, get back to normal every day nutrition. You can eat a little bit more, of course, but don't stop living that active, healthy lifestyle.
Charles Baerman PhD, CFT, SFN, ET 937-238-4503 cell 937-748-9905 office firstname.lastname@example.org