What To Do After You Lose The Weight
After spending months, or even years, keeping up with a rigorous workout routine, making lifestyle changes, and eating right, you have finally reached your fitness goal and lost that unnecessary weight that has been haunting you for a while. You are healthy, happy, and at your target weight, but what happens now?
Now that you were able to effectively lose weight, it is extremely important that you don’t fall back into old habits. The minute you pick those back up, you could quickly gain the weight back. Luckily, there are things you can do that will help you keep that stubborn weight off by not falling back into unhealthy habits.
Here are 6 ways people who effectively lose weight are able to keep it off for good:
1. Set Small, Achievable Goals for Yourself
Having these goals will give you the motivation you need to keep living an active and healthy lifestyle.
Here are some examples:
- Avoid the temptation to buy foods that will prevent you from reaching your goal. After all, if it is around the house, you will want to eat it.
- If you’re just starting out in working out, try dedicating 1 to 2 days a week then build up gradually over time to insure consistency. That way, it’s not so much of a shock to your normal routine.
- Carefully, try not to be too tempted in eating those tasty treats your co-workers bring into work. Instead, bring your own healthy snacks that you enjoy.
- Cut back on the amount of times you eat out. Foods at restaurants aren’t as healthy as you think even when you think you’re eating healthy.
2. Stay Consistent
Now that you have found the perfect routine that has worked to help you lose weight, it is important that you stick with that routine. Keeping things consistent, such as your workout routine and your nutrition, will help you avoid falling off the wagon.
Use the following tips to help you keep your routine consistent:
- Find a workout buddy. This will not only keep you motivated, but also hold you accountable for consistency especially when someone is depending on you to show up.
- Figure out a workout schedule that works for you and build around that. Having a well rounded workout routine will make it easier to stick with.
- Things may change such as schedules and responsibilities. It is also good to switch up your workouts , but as long as you stay consistent with staying active in one way or another then you’re bound to succeed.
3. Surround Yourself with a Supportive Network of Family and Friends
There are going to be some days when you just don’t feel like working out or you are tempted to indulge in treats which are not in our meal plan. When these situations come up, you are going to need to rely upon the support of family and friends to help keep you on track.
There are multiple ways they can help:
- Remind you of the reasons why you are working to lose weight and keep it off.
- Lift your spirits when you are feeling down or frustrated.
- Join you on your weight loss journey.
- Motivate you to get up and head to the gym or exercise.
- Support you in making healthy food choice at meal times.
- Give you a reason to stay healthy and happy.
4. Don’t Get Stuck in a Rut – Switch Up Your Fitness Routine
By nature, we tend to be creatures of habit. We like to stick to the same routine and never really change because we are comfortable with what feels familiar and known to us. While this can sometimes be a good thing, it isn’t so good when it comes to your fitness routine.
The muscles in your body need to be stimulated in order to remain lean and toned. If you engage in the same workout routine day after day, these repetitive movements become easier to do and there is less strain put on your muscles. This leads to what is known as a ‘plateau’. When you plateau, you see little or no results after exercising.
Avoid getting frustrated by taking steps you need to avoid future plateaus. Things you can do include the following:
- Change up your workout routine so you are doing something different each week.
- Try out a new exercise class. Go to a new spin class, attend a yoga session with a new instructor, or even try a new sport.
- Do different variations of exercise like low and then high intensity workouts.
5. Save Time and Energy by Prepping Your Meals Ahead of Time
Blocking out a chunk of time every week and prepping your meals in advance can save you time and energy. No longer do you spend a considerable amount of time choosing what to eat, getting the correct ingredients, and then having to cook. Instead, when you incorporate meal prep into your day-to-day life, you’re not only saving yourself time and money, but also energy.
It is amazing what you can do when you meal prep on a regular basis. You will notice that you have a lot more time on your hands which can be spent visiting with family and friends. Perhaps even take up a new hobby or activity.
Saving you time isn’t the only benefit that comes with meal prep. Prepping your meals ahead of time can help you maintain your weight considering portion control. You won’t be tempted to cook an extra baked potato or take an extra serving of roast beef because your entire meal is carefully planned out to meet your caloric and nutritional needs.
6. Monitor Your Sleep
Sleep is extremely critical to helping your body rejuvenate itself. While you are sleeping, your body repairs and resets itself, so you wake up feeling refreshed and healthy, but that isn’t all. Sleep, specifically the amount of sleep you get, can play a huge role in maintaining your goal weight.
A recent research study looking into lack of sleep and weight gain was published by the National Institutes of Health. It showed that individuals who didn’t get a full 7 to 8 hours of sleep tended to make unhealthy food choices throughout the day, snacked more, and had increased feelings of hunger. All of these things lead to them gaining weight.
If you want to lose weight and keep it off, try the following things:
- Aim for 7 to 8 hours of sleep.
- Keep to a schedule. Go to sleep and wake up at the same time every day.
- Avoid computers and TV right before bed.
- Don’t drink caffeine or drink alcohol a few hours before bed.
- Don’t force yourself to go to sleep if you can’t sleep. Get up, walk around, and try again in 15 minutes.
- Relax right before bed by reading, listening to quiet music, or taking a warm bath or shower.
All your hard work has been done. You were able to effectively lose weight and now you have a new goal – keeping it off. By using these tips, maintaining your goal will be simple and easy!