Are you ready to stop yo-yo dieting? We have all read countless
studies and know from experience that often, keeping the weight off is
as much of a challenge as losing it. Here are 5 secrets to shedding
those extra pounds and keeping them off.
1. Individualize –
Find what works for you, this may take some trial and error but in the
long run it pays off. Let’s face it all diets work when you follow
them…. but can you live your life with the eating plan? Find a plan
that you can not only live with but enjoy. You can do this by assessing
what has and hasn’t worked in the past, what your food preferences are,
and looking for healthy ways to incorporate them into an eating plan.
2. Choose
– We all have a choice about what we eat. Choose smart calories –
healthy carbohydrates like whole grains, fruit,& vegetables, – low
fat proteins like chicken breast, fish, & low fat yogurt, – healthy
fats like omega 3 (salmon,nuts,flax seed). You can enjoy your food and
feel full.
3. Carbohydrates – The thing is
carbohydrates are good for you, if you choose the right ones. Sugar and
highly refined flour wreak havoc on your blood sugar causing you to be
hungry again very quickly. Studies have shown choosing the good
carbohydrates (fruit, veggies, whole grains) over the refined ones
(soda, cookies, white bread) can help you to lose up to 10 pounds in a
year even if you don’t cut calories.
4. Move It –
Exercise is important to weight loss and maintaining weight. Every bit
counts, if you can’t find 30 – 45 minutes in one chunk break it down
into 15 minute segments. Be sure to include strength training in your
exercise regime to get the double benefit of toned muscle and increased
resting metabolism. Start where you are and appreciate all that you body
does each and every day. Honor your body by taking care of it.
5. Haunting Habits –
Be on the alert for habit creep, the insidious slide back to the habits
that helped you gain the weight. Be alert and keep the good habits
you’ve developed from being consumed by the old ones. Schedule regular
maintenance check ups with yourself… what’s working , what’s not, do
the clothes still fit the same, are your goals still reflective of what
you really want?