5 Ways to Keep the Weight Off for Good
Have you hit your weight-loss goal and now you need to keep those pesky pounds at bay? First of all, congratulations! Here are five ways to help keep the weight off for good courtesy of our certified Calgary personal trainer.
Achieving a weight-loss goal can be one of the most rewarding feelings. But many times it's accompanied by the growing dread and uncertainty of how you're going to keep the pounds you just shed from piling up again. While you may have hit a major milestone in your weight-loss journey by reaching your goal weight, the work doesn't stop there. Here are five ways you can help keep the weight off for good.
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5 ways to keep the weight off for good
Keeping the weight you've lost off can be nearly or as challenging as losing it in the first place. While you may be tempted to return to your old ways after months of strict dieting, doing so will most likely lead to a yo-yo pattern which is detrimental to both your physical — and mental — health. Here are five ways to avoid that outcome by keeping those additional pounds at bay.
1. Don't revert to old habits
We touched briefly on this in the above paragraph, but it bears repeating. While it can certainly be tempting to unshackle yourself completely from all the restrictions you've placed upon yourself to reach your weight-loss goal, it can be a slippery slope to adding back on all the weight you've just lost. You definitely deserve to treat yourself after hitting a major milestone you've been striving for, just be careful you don't revert entirely to the old habits that caused you to want to lose the weight in the first place.
2. Drink lots of water
Staying properly hydrated is key to keeping weight off. By getting your recommended eight to ten glasses of water a day, you'll boost your metabolism and suppress your appetite. If you don't feel thirsty enough each day to hit this mark, you may be indulging in too many other types of beverages that either contain added sugars or alcohol. Make sure you're cutting back or eliminating those from your diet too.
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3. Lift weights
While cardio is great, lifting weights is even better when it comes to keeping the weight you've previously lost off. Weight lifting helps boost your metabolism by putting your body to work repairing all the micro tears you've just endured and burns calories in the process. It's the definition of a win-win situation. If you're worried about adding on weight due to lifting them, just remember to start low and go slow.
4. Eat lots of fibre
While you may think cutting down on the amount of calories you consume per day will help keep weight off, it could actually have the opposite effect by kickstarting your body into survival mode. Instead, try to incorporate as much fibre into your diet as you can. Fibre-dense foods usually pack less calories per bite, and will fill you up for longer. They're also great for keeping things running smoothly down there. And we all know how important that is for keeping weight off.
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5. Don't be too hard on yourself
No one is perfect, and you shouldn't beat yourself up just because you've slipped or stumbled a bit after hitting your weight-loss goal. Weight gain doesn't happen after one day of unhealthy eating, so cut yourself some slack after ordering pizza or a burger. You don't want to get in the habit of rewarding yourself with food, but you shouldn't be depriving yourself either. That will only lead to further bingeing. Just try to get back on track as soon as possible, and you'll be just fine.
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