Once you have lost the weight and have a fabulous body, how do you keep it? Unfortunately there is no magic potion that will keep you looking slim but with a little will power and motivation you can keep the weight off.
Firstly you can’t just quit your diet and exercise program, you have to wean yourself slowly to normal healthy eating, keeping up with a healthy lifestyle with healthy foods and a good exercise regime.
You need to remember that you can’t go completely back to the way things were before the Diet, there is no more pudding after dinner, and just one cookie normally turns to four. The realization that this is a lifestyle change for your own health, will be the stepping-stone you need to keep the weight off.
These tips will help you keep the weight off, by learning to live healthily.
Exercise
Depending how you lost the weight, there are two factors to consider
- If you lost the weight while doing an intense boot camp, then you need to try and keep your exercise levels high, go to gym at least four days a week alternating between cardio and weights.
- If you lost the weight by only sipping on cabbage soup (naughty, naughty!), then this is where you can become healthy. Start exercising, not only will it help keep off the weight (healthily) but you will also increase your endorphin’s which will turn you from the starving grouchy person, to someone that is full of energy.
If you have very little time to exercise then try go to the gym or have a run at least three days a week. Exercise is vital to keep the weight off and to keep your body healthy.
Eat More
Red grapes, granadillas, peanuts and berries as they contain piceatannol, a chemical that may help prevent the growth of new fat cells according to a study in the Journal of Biological Chemistry. The researches don’t know the quantity you need to eat to help you maintain your weight but adding them to your diet can’t hurt.
Garlic
Garlic contains allicin a compound that increases antioxidants in the body which helps with the prevention of muscle disintegration and as a bonus lowers blood pressure and cholesterol.
Spinach
This green super food has antioxidants and folate, a vital B Vitamin which has been shown to fight depression and weight gain.
Whole-grain breads, cereals and brown rice
High in fiber which keeps you full, making it easier to stay away from bad snacking
Whole-wheat pasta
Choose whole-wheat as it has three times more fiber as regular pasta, which keeps you fuller for longer, it is low GI which gives you lasting energy, and as a bonus it has B vitamins, folate, selenium and zinc.
Lean meats
Eat turkey, chicken and fish (without the skin) and grass fed beef – the leanest cut is the fillet.
Eat less
Avoid fatty meats like mince and lamb, always cut off the fat and never eat the skin. And of course sugar, sweets, crisps and those baked goods.
Dish it up
Firstly to keep weight off and the fat from crawling back to your hips you must keep portion sizes small (unless you’re about to eat a healthy salad – then eat as much as you want) but otherwise when eating a roast or pasta don’t overindulge.
To help keep your portion sizes small – eat off a side plate, in a study people believed they were eating more than they were. Another trick is to eat slowly; it takes a while for you body to realize it’s full so give it time before you get a second helping.
Cook it up
Fresh is always best for vegetables as no nutrients are lost but if you want them cooked, steaming is best. For meat, baking, grilling, boiling and steaming are the way to go, try not to fry anything.
Plan your meals:
If you plan all your meals and snacks then you will be prepared and won’t end up picking up that croissant when the hunger pangs arrive.
Also never skip a meal, this will make your sugar levels drop and make you grave unhealthy foods.
Shop right:
Firstly never go shopping when you are hungry that is when you will put junk food into your trolley.
Tip: If it’s not in your house it’s harder to eat.
If you’ve planned well then shopping should be a cinch, stay away from the sweet isles and focus on buying only what is on your list.
Plan for one treat a week
Allow yourself one real treat a week, if you have it on a Monday then you can’t have anything else for the rest of the week, and remember one means one slice, not one whole cake!
Write it down:
A helpful way to remember what you ate throughout the day is to write it down. If you had a slice of cake at work because it was someone’s birthday then remembering it will help you focus on eating healthy the rest of the week, and running just that little bit longer to work it off.
Losing weight can be the easy part, as you only need motivation and will power for a little while whereas to keep the weight off is harder, as you have the result you wanted so the motivation is gone and your will power is all dried up.
To keep weight off you have to make a lifestyle change, you need to be motivated to be healthy and fit and not just look good in a great body, because as soon as you have that body, you will exercise less and start eating one more piece of pie, which will lead to you putting on weight again.
Be consistent by eating healthy and working out then you can look forward to a great new you that lasts a lifetime.
