Archive

Monthly Archives: November 2017

7 Tips for Permanent Weight Loss

7 Tips for Permanent Weight Loss

As the holidays approach, a majority of the population will be gaining weight – some the upwards of ten or more pounds.

Eating is an activity for people, and when the holidays and family and friendly gatherings approach, people find themselves easily overeating.

But, losing weight and keeping it off isn’t just hard during the holidays – it is a struggle for most people all year long. However, it isn’t impossible…

So, buy the right goal gear and start your journey – for example, get a great food journal, then follow these 7 tips:

  1. Plan ahead.Have you ever heard the famous saying, “If you fail to plan, plan to fail”?

    This famous quote could not be more applicable than it is to a diet and keeping the weight off.

    If you are naïve enough to think that you will actually get up and make a gourmet salad each morning before work when you are not a morning person, you will find yourself slipping up and eating out.

    Things like meal prepping are valuable to keeping the weight off.

  2. Always have a Plan B.But, despite your best efforts to plan ahead, there will always be times where it just doesn’t work…

    And, for that, you should have a Plan B. For example, keep a menu on your desk of the healthy place across the street so you know exactly what you can order on those days where you just didn’t have enough time to meal prep.

  3. Limit liquid calories.A sweet tea is flavorful, but is it really worth having to skip lunch that day?

    Believe it or not, there are several drinks that are probably as many calories as some of the healthy meals you eat. So, is one drink really worth it?

    Drinking your calories doesn’t fill you up or keep you full.

  4. Increase the satiety of your calories.Countless people will go on a “diet” and still eat a cheeseburger for dinner…

    But, how do they do that if they are calorie counting? Well, they simply don’t eat all day until they eat that one cheeseburger but then that one cheeseburger costs them all their calories.

    And, they can’t stick to the diet because they are still starving all the time – despite eating all their calories.

    But, instead of trying to fit that one piece of junk food into your diet, focus on trying to get more out of your calories. For example, you could eat celery literally all day long without using more than a few calories.

    Practicing getting the most out of your calories will help you keep the weight off.

  5. Focus on mindless eating.There is no lack of studies on how your eating environment effects your food intake. For example, eating in front of the television every day is typically linked to more overeating.

    Try to start by eating off smaller plates and drinking out of tall, thin glasses. This gives you the illusion that you have more to eat or drink than you actually do. It will help you stay on track without feeling like you are missing out.

    It really all is just a mind game.

  6. Exercise outside of the gym.One of the easiest excuses in the book is that “you don’t have time to get to the gym.”

    Most people don’t want to go or don’t have time to go in the morning, and after a long day at work, that desire to go is even harder to find. But, what is easy to do is to just say you can’t go.

    But, who says that you can only exercise in the gym? You don’t even have to drive anywhere to walk or run around your block. And, there are plenty of quick, five-minute workouts you can do right from the comfort of your living room.

    Get in the habit of finding exercise activities you can do outside of the gym. Furthermore, try to find exercises you can do in various locations such as in the park, in your neighborhood, and even in your own home.

  7. Weigh yourself.The scale is a dreaded utensil for most people. It is much easier to think that you haven’t gained that much weight when you really have no idea of just how much you actually have. You can keep denying what you really don’t know, right?

    But, this is one of the easiest ways to start gaining all the weight back…

    This goes for both losing and gaining weight – but it takes weeks or even months for you to notice a physical difference in yourself. After all, you look at yourself daily – typically more than once daily.

    You don’t have to weigh yourself every single day because you will fluctuate, but try to shoot for at least one weekly weigh-in just to always keep in mind where you are at.

    And, keep a weight log – so, every weigh-in day, record what the scale read.

Keeping the weight off is hard, but starting from scratch is even harder…

If you have already started to lose weight, you are already on the right path, so let’s work to keep it off permanently instead of falling back into the same old routine.

What tips or strategies have helped you keep weight off so far? Share your tips and motivation with us in the comments!