Losing weight is part of the goal for fitness, but more important than that is developing habits to maintain your weight loss. Too often people shed pounds and then drop the regimen that helped them lose the weight. Those shed pounds manage to find their way back and all too frequently, bring friends with them. That’s why so many people face yo-yo dieting, which can cause you to get discouraged, besides being unhealthy. It increases the risk for diabetes, heart disease, lead to muscle loss and potentially a fatty liver.
Learn to eat healthier rather than dieting.
You can shed pounds and keep them from returning by learning to eat healthier. Eating healthy is not dieting. Dieting involves having a specific menu and only eating those foods. Eating healthy means making smarter choices when it comes to food. It might include having a lettuce wrap instead of a sandwich or adding avocado to your diet for the healthy fat. You can still indulge in “forbidden” foods occasionally, but not very often and not in large portions. Often people find that they love their new way of eating so much, they don’t miss the unhealthy foods.
Learn portion control.
Part of eating healthy is knowing portion control. While you can eat as many as fresh vegetables as you want, putting the reigns on other foods can be important. One serving of meat is the size of a deck of cards, while a serving of pasta—1/2 C—is the size of a light bulb. 1 ½ ounces of cheese is the same size as three dice that are stacked. You don’t have to be precise, just keep these portions in mind. You know that if you’re eating a huge bowl of pasta every day for lunch, you’re eating way too many calories and will probably put on weight.
Have a program of regular exercise.
Not only will exercise keep you fitter, it also burns calories. One recent study showed that exercise can actually curb your appetite. If you’re under stress, exercise can burn off the hormones created by stress. That can help you in two ways. The first is the elimination of the hormone cortisol, which is associated with abdominal fat. The second is to help curb stress eating.
– Drink plenty of water. Water fills you up and often people mistake thirst for hunger.
– Eat a healthy breakfast. Studies show that people who eat breakfast not only are more successful at losing weight but also tend to be more successful in maintaining their weight loss.
– Use a smaller plate. It looks like you’re eating more.
– Have healthy snacks readily available. In fact, some people suggest you keep fruit prominently displayed so you’ll be more apt to grab it as a snack.