Permanent Changes to Lose Weight and Keep Weight OFF

Making Permanent Changes to Lose Weight and Keep Weight Off

How many people do you know (or maybe you’re one of them) that resolve to eat healthier and exercise regularly, then after a while slip back into the same unhealthy lifestyle? There’s nothing more frustrating than meeting your fitness and/or weight loss goals, then finding that the pounds eventually creep back on. There are a number of factors that can lead to weight gain. Often, it is a result of failing to make permanent changes in one’s lifestyle, which is essential to maintaining one’s weight and fitness level. There are several changes that you can make to your lifestyle, some that may seem rather obvious, and others that you may have overlooked. They are:

1.Eat Slowly

Remember that it takes 20 minutes for your brain to register that you’re full. Take small bites when eating and chew slowly. Also, avoid distractions such as watching TV, working, or reading while eating, as people tend to eat more when distracted.

2.Make a Grocery List When Shopping

If you have a plan when you go to the grocery store, you’re less likely to buy impulse items. If you know that sweets are your weakness, avoid that aisle altogether.

3.Determine if Emotional Factors Are Sabotaging Your Efforts

If getting into a fight with your boss or spouse causes you to reach for a pint of ice cream, or if you look for something to eat anytime you’re bored, then you need to learn how to control emotional eating. Some ways that you can do this include:
-Looking for other ways to satisfy your craving. If you’re upset with a co-worker, would a walk help to blow off steam? If you’re bored, maybe try calling a friend, or doing something else that you enjoy instead of reaching for a snack.
-Eat only when you’re hungry. This may seem obvious, but many people eat when they aren’t actually hungry. Even if you usually eat at noon, if you aren’t hungry yet, wait a while to eat so you get used to listening to your body’s hunger signals.
-Don’t keep ‘trigger’ foods in the house. If you have to drive or walk to the store for the ice cream that you crave, you’re less likely to give in to your cravings.
-Enlist professional help. If you’ve tried to curb emotional eating, and your efforts don’t seem to be working, by all means get help. A nutritionist or healthcare practitioner may have some advice or tips to get you on the right track. As well, behavioral therapy may be helpful.

4.Get support from others

Make sure that others know that you are trying to make positive lifestyle changes. That way, you’ll be less likely to have a well-meaning friend invite you out for cheesecake when you normally workout, or have your spouse bring home a bag or chips. As well, if you lack motivation to work out, it can be helpful to have a ‘workout buddy’.

5.Keep a Workout and Food Diary

Keeping track of what you eat, as well as your workouts, will help you to stay on track. This way, you have a record of the progress that you’ve made, and if you do run into problems, you can evaluate your fitness goals. It’s also a great motivator to see gains that you’ve made-be it weight loss, fitness, strength gains, etc.

6.Do Activities That You Enjoy

If you’re getting bored with your current workout, by all means change it! It takes 3-6 weeks to hit a plateau in your workout, depending on your fitness level. At this point, your body adapts to your workout, and it will be difficult to make any gains in strength, fat loss, etc. Even changing around the order that you do your exercises will be helpful. Remember that if you’re getting bored with your workout, it’s likely that your body is as well.

7.Write Down Your Goals

Numerous studies have shown that writing down your goals helps you to achieve them. Start by writing very specific short-term goals, and keep them in a place that you will see them often. Look at your goals daily, and revise accordingly.

8.Make Changes Slowly

Remember that you can’t change your habits overnight. For example, if your goal is to lose weight, you need to burn an extra 3500 calories to lose 1 pound. This is best achieved with a weight loss of 1-2 pounds per week. Also, make sure to avoid crash dieting and ‘quick-fix’ approaches.

9.Eat Healthy

Make sure to avoid high-glycemic carbohydrates, such as sugary foods, white rice, and white bread. Ensure that you eat enough fiber, protein, fruits, veggies, and antioxidants in your diet. Not only will you have more energy for exercise, you’ll feel better, and be less likely to splurge on unhealthy foods.