Keep the Weight Off for Good with
these Pro Tips
Yoo! Losing weight is tough, but keeping it off can be
even tougher. The stats show that many people regain weight after successful
dieting. Not cool! 😤
But with the right strategies, you can totally maintain your hard-earned weight
loss for life.
In this post, I'll share my best tips for keeping
excess pounds from creeping back on after you've slimmed down. Making a few
sustainable lifestyle tweaks is key. Let's dig in!
Move
More Throughout Your Day
Alright folks, exercising regularly is important while
losing weight. But NEAT may be even more important for maintenance. Say what?!
NEAT stands for non-exercise activity thermogenesis.
This includes all the moving you do outside of dedicated exercise like walking,
pacing, fidgeting, standing, cleaning, etc.
Increase your NEAT to burn extra calories that support
keeping the weight off. Set a goal for 10K steps per day, stand while working,
pace while on calls, take the stairs, etc. More NEAT = better maintenance.
Continue Tracking Calories
Tracking your food intake is super helpful while
actively losing weight. But keeping it up at a maintenance level is also key!
Knowing your calorie intake helps ensure you don't creep back into a surplus.
Use an app to tally your calories for at least a few
days per week. After tracking consistently while losing weight, you'll have a
good sense of portions. But it's still smart to monitor.
Be sure to adjust your intake to reflect your new
maintenance needs as you reach goal weight. You’ll likely be able to eat more
calories while staying lean. Hallelujah! 🙌
Eat
Mindfully
Alright folks, mindful eating is major for maintaining
weight loss. It means eating slowly, without distractions, and really savoring
each bite. Being mindful prevents overeating.
Serve yourself reasonable portions so you don't go back
for endless seconds. Stop eating when you feel satisfied - not stuffed. Taking
the time to enjoy your food helps control portions.
Also, minimize snacks, meals in front of the TV, giant
restaurant plates, and other mindless eating traps. Staying aware while fueling
your bod is key 🔑.
Stick with Meal Planning
Planning healthy meals and snacks prevents you from
winging it and making poor choices when hunger strikes. Meal prep takes effort
but it’s so key.
Each week, plan out meals and main ingredients you’ll
need. Grocery shop accordingly and prep a few batches of staples like veggies,
grains, proteins.
When meals are ready to grab in the fridge/freezer,
you’ll be less tempted to cave and order takeout. Meal planning takes the
guesswork out of eating healthy.
Focus on Nutrient Density
When maintaining weight loss, you still want to
maximize nutrition in fewer calories. Make sure to eat plenty of foods with a
high nutrient-to-calorie ratio.
We’re talking veggies, fruits, whole grains, lean
proteins, nuts, seeds, beans/legumes. Limit empty calorie foods like chips,
cookies, soda, candy, etc.
Nutrient-dense foods keep you feeling energized and
satisfied on fewer calories, which helps avoid weight creep. You got this!
Stay
Hydrated
Hydration is just as important after weight loss as it
is while dieting. Drinking plenty of water throughout the day supports
maintenance efforts.
For one, water helps fill you up before meals, which
prevents overeating. It’s also an appetite suppressant. Shooting for a gallon
per day is ideal for feeling satiated.
Water also keeps your energy and metabolism revved.
Remind yourself to fill up a water bottle and sip all day every day. Hydration
is the elixir of life!
Keep
Protein Intake High
Eating adequate protein while losing weight helps
preserve metabolism-boosting muscle. But it’s also super key for keeping weight
off.
Protein keeps you feeling fuller for longer than carbs
or fat. Make sure to continue eating 0.7-1 gram of protein per pound as your
new normal.
Load up at breakfast, eat protein-rich snacks like Greek
yogurt and nuts, and have a palm-sized serving of protein with each meal.
Protein truly is the ultimate weight loss MVP.
Continue Strength Training
Alright fitness fam, continuing strength training 2-3x
per week is critical for maintaining muscle mass after dropping pounds. Lifting
weights fuels your metabolism.
Challenge yourself by progressively increasing weights,
changing up your routine, and pushing to fatigue those muscles. Even basic
at-home bodyweight training is effective when done consistently.
Strength training preserves the lean muscle mass you
worked hard to build while losing weight. Don't skimp on it - those
calorie-burning muscles need love!
Watch Alcohol Intake
Okay party
people, I've got some not-so-fun news. Consuming alcoholic beverages makes
weight maintenance far more challenging. Booze packs empty sneaky calories and
lowers inhibitions.
If you do
drink alcohol, keep it reasonable - 1 drink max per day for women and 2 for
men. Avoid sugary cocktail mixes. Alternate each alcoholic beverage with water
to control portions.
And make
sure to account for those liquid calories in your food intake! Enjoy alcoholic
beverages in moderation as part of an overall healthy diet and lifestyle.
Alright my
friends, you’ve got this! Trust the process and stick with the healthy habits
that helped you lose weight. Stay consistent, move more, control portions, eat
quality nutrients, and lift. Here’s to you and your awesome new lean bod - now
rock those skinny jeans! 👖
