Simple Tips To Lose Weight And Keep It Off
Looking to lose weight? Scared to lose it for fear of gaining it right back? While there’s no easy fix to losing weight, there are plenty of steps you can take to develop a healthier relationship with food, curb emotional triggers to overeating, and achieve lasting weight-loss success.
Here are some tips for you to lose weight and keep it off for good:
Find A Workout Buddy
One great way to stay motivated is to find someone with similar goals to your own. Set times when you can both workout together to stay motivated. This will also act as a great way to push yourself. A little friendly competition never hurts, right? Hold your workout buddy accountable and ask them to do the same for you. A strong support system is crucial to losing weight as well as keeping the weight off.
These goals can and should be both in the short-term and long-term. While the end-goal is important, it’s easy to lose sight of the promised land when you’re hungry and stressed. It’s too easy to reach for that doughnut instead of the apple when the weight isn’t falling off as fast as you’d like it to. This is why short-term goals are great. They keep you motivated while also holding you accountable. When temptation strikes, focus on the benefits you’ll reap from being healthier.
Don’t Lose Weight Too Quickly
One way to ensure you’ll gain weight back after losing it is to practice unsafe and unhealthy dieting. Losing weight too fast can take a toll on your mind and body, making you feel sluggish, drained, and sick. Aim to lose one to two pounds a week, so you’re losing fat rather than water and muscle. This will also help to keep your weight stable when you eat foods you know you shouldn’t be (we see you, red velvet cupcakes).
Get Plenty Of Sleep
Let’s face it, we could all do with some more sleep. One way to maintain weight loss is to get at least seven hours of sleep at night (preferably eight hours). Sleep not only enables us to make it through the day better, it also helps us to lose weight more effectively and efficiently. This also goes hand-in-hand with stress. Try to limit your stress levels to avoid weight gain or stalls in weight loss.
One way to treat yourself to some mac and cheese is to eat smaller portions of it. Instead of cooking the whole box and eating it right out of the pan, get a small bowl and start slow. The smaller bowl size will trick your mind into thinking you’re eating a lot, whereas with a large bowl, your brain will think you still have room for more. Small bowls also make it easier to know exactly how much you’ve eaten so you don’t overdo it. The same goes with packaged foods, where it becomes too easy to mindlessly eat. Don’t eat directly out of the container, but rather get your serving size, close the box, and walk away.
Be Aware Of The Foods You Keep At Home
Limit the tempting foods you have at home. Instead of having a treat every night, chose one night a week where you can indulge and have some ice cream with friends. If you don’t have the foods in your cupboards or fridge, you can’t be tempted by them.
The first step to this would be to watch what you buy when shopping. Don’t shop when you’re hungry! This will lead you to buy things you don’t need and wouldn’t normally purchase otherwise. Also, don’t walk down aisles you know will tempt you into buying that package of Oreos.
If You Gain Weight Back
First thing to do is not to stress over it. Don’t beat yourself up because then you’ll be more likely to emotionally eat unhealthy foods which will push back your fit goals further. Stop your negative thoughts in their tracks, and decide to turn the situation into a learning experience. No good can come from you berating yourself, so accept it, decide to make up for it today, and move on. The most important thing to do is not quit. Get back on track as soon as possible and vow to be better next time.
Author: Jensie Bahr, Utah State University