One of the biggest problems I see people have after the many struggles, sweat and tears to take off the weight is keeping it off.
We have this nature to return to our old habits because it’s easy, we don’t have time to prepare, or we get stressed and our life falls apart again with the disciplines we’ve learned. Staying on track and keeping up with our new lifestyle can be challenging.
Here are a several ideas to help you identify and cope with your possible sabotages.
1. Know your reason for overeating and learn to take action against them. Have quick ready-to-eat healthy options that will sway you away from bad choices when these things strike.
- emotional – mood swings – depression – food makes you feel better
- stress
- boredom
- addiction
- comfort
- hormones – PMS – sweet or salty cravings
2. Plan for Success – plan your meals, journal your food, keep track and be accountable, include proteins and a balance of energy producing carbs. “If you fail to plan, plan to fail”. This will be your biggest asset in staying accountable.
3. Keep portions in check – even over time you can gain weight eating healthy foods if you eat too much. Stay within your serving sizes and don’t go back for seconds. Use plate divisions – ¼ protein; ¼ dense healthy carbs; ½ vegetables.
4. Use your scale – wisely! Weigh in only once a week.
This is where the scale becomes your friend to ensure your weight stays within a 2-lb range. Know that the weight you are at, keeps you at the size you worked to be. If the scale starts to climb, get things in check quickly so your size doesn’t climb.
5. Exercise – maintain an exercise regime of at least 3 times a week, more if you have the time and want to be fitter. Keep in mind the 80/20 rule. Eighty per cent or your results come from the kitchen, 20% from exercise.
Utilize both to your advantage as they BOTH play an integral part in your success. Don’t skip your workouts and follow your healthy eating. Do HIIT to maximize your efforts and keep belly fat off. Don’t forget to change things up every 4-6 weeks to prevent plateauing and shock the system.
6. Follow the 90/20 clean eating rule – maintain healthy eating for 90% of the week, relax and have cheaters 10% of your week. It’s not about depriving yourself of the good things you enjoy; it’s about controlling the amount you have. But don’t kill a weeks’ worth of hard work in one meal.
7. Destress – find ways to destress daily. We live a fast-paced life filled with stressful situations from personal to business. Don’t let that be the sabotaging component to weight gain. Elevated levels of cortisol can have negative effects on your figure and make it harder for you to reach and maintain your goals. Take up meditation, yoga, long hikes, or reading. Learn to clear the mind every day for a healthier you.
8. Create a Vision Board – collect inspirational quotes that keep you motivated, post your weekly goals, use pictures to keep focused and give yourself incentive. This is your constant reminder that you need to take action.
Remember…everything is balance. Stay active in mind and body, enjoy life, and enjoy food. Living a healthy lifestyle is not about removing “all” the good stuff, but about finding your balance to keep your weight off and maintain it.
Yours in health!
