10 Tips On Maintaining Your Weight Loss Into The Future.
It was 2 years ago that I finally managed to get down to within 7 pounds of my target weight. Since then I’ve managed to stay within 10 pounds of that figure.
Here are 9 things to think about that have helped me maintain my weight loss after losing 70lbs.
- Go for a sustainable approach – There’s nothing wrong with losing 4lbs a week for the first few months if you’ve a lot to lose. But you’ll likely hit a point somewhere down the road where you plateau and give up. In past dieting attempts I’d go for the crash diet approach, which would last no longer than 5 days before I’d return to my old ways. It’s better to go for a less drastic approach that you can sustain for years.
- Respond well to failure – Sometimes you’ll gain weight when you’ve ate well and other times you’ll lose the pounds when you’ve ate badly. The key to succeeding is to respond well when you’ve done all the right things with exercise and dieting and still not managed to lose weight. The temptation can be to feed your face as an act of defiance against the scale. You’re only defeating yourself with this attitude.
- Take up a physical activity that you enjoy – It’s so much easier to keep the weight off if you participate in a sport that you love. Without running I’d likely be up to 280lbs again by now.
- Track your weight loss – That way you can see how far you’ve came and how far you’ve still to go. You can start to recognise trends in your weight loss/gain this way and do your best to avoid any surprises in the future.
- Don’t be afraid to take a few days off – There are weeks where you will lack motivation and just want to eat a burger or 8. It’s only natural. If you don’t have a rest/cheat week to look forward to, then you’ll find it tough to motivate yourself.
- Recall how hard it was to lose weight in the beginning – I still remember suffering from shin splints from walking at a slow pace. Those first few months were extremely difficult. If I regain the weight then I’ll have to start all over again from there and I don’t want that struggle.
- Improve your diet little by little – If you go cold turkey off chocolate then your mind will crave it all the more. Focus on reducing the amount of junk food you eat over time and introduce healthier food slowly. The temptation for me in the past was to drastically change my eating habits overnight, only to give up with I sickened myself of celery and blueberries.
- Don’t give up hope if you continue to gain weight slowly – If you keep monitoring it then you have the chance to do something about it. Once you “switch off” for weeks or months at time you’re at risk of regaining what you’ve lost very quickly.
- Keep trying new things – You won’t find an eating or exercise regime that works perfectly for you overnight. You’ve gotta evolve into a new lifestyle to change forever. This will involve a lot of trial and error to begin with. Eventually you’ll find something that works for you. But you’ve gotta keep trying to get there.
- Your past only dictates your future if you let it – I used to feel that I was destined to be fat for my entire life. On all of the diets I’ve tried before I’ve regained the weight I lost and put on a few pounds extra for good measure. I have the chance now to maintain that weight if I continue to make good choices. I don’t have to go through it all again. I’m in the habit starting afresh every day and trying to do something good for myself.