Losing weight is half the battle. Keeping it off is the other half. Often, we lose weight over Summer and put back a couple of kilos over Winter with dietary and exercise changes. When those Winter kilos become more than just a couple, this may lead to chronic disease risk.
Weight maintenance is easier for those who have managed to lose weight healthily through balanced dietary intervention and increased movement or exercise, as you just need to maintain some of the changes you have made. However, for others, weight maintenance may be more difficult. Here are some more tips and tricks for weight loss and maintenance.
1. Eat breakfast every day. People who do not eat breakfast and lunch tend to stack their calories higher in the afternoon or evening, usually with unhealthy, high-calorie foods. Balancing calorie intake throughout the day helps with eating healthier and not binge eating. Eating a healthy breakfast can also prepare your body and brain for the day ahead.
2. Weigh yourself regularly. Regular weigh-ins are a good idea but are a little controversial. If you have a history of an eating disorder or food aversion issue, I would not suggest doing this. However, it is a good idea for most people who want to stay healthy. Weight can often creep up, especially as we age. Unfortunately, as we get older, the proportion of the population affected by obesity increases. Regular weigh-ins can help you gauge where you are at. Of course, a health professional must also assess any dramatic weight increase or decrease as it may be linked to something more serious.
3. Prepare your snacks. This may sound easy, but it can be hard to make it a habit. If you prepare healthy snacks in your fridge, like cut-up veggie sticks or fruit, you and your family are more likely to eat them. They are also easier to take to work that way, and you are less likely to go for a chocolate bar from the work vending machine.
4. Setbacks are ok. If you are disappointed you have put on weight, give yourself a break. These are inevitable on a weight maintenance journey. The occasional slip-up is fine, but please don’t throw your goals out of the window. It can also help you plan ahead if you are going to a wedding, holiday, or special event.
5. Eat plenty of vegetables. Vegetables are low in energy density, which means they are less likely to make you put on weight but can help fill you up. Vegetables are also rich in antioxidants and fibre and have anti-aging properties and anti-cancer benefits. So eating more vegetables is beneficial all round.
6. Stick to the plan over the weekend. I find that throwing out the rules over the weekend makes them harder to stick to again. Therefore, one free meal a week is ok, but having the whole weekend off can take you off track, as it can often cause binging on high-calorie foods, which can offset all the good work you are doing during the week.
7. Track your food intake. After completing a weight loss program, tracking your maintenance for a while is a good idea. Tracking doesn’t have to mean weighing your food. It can simply be just writing down what you are eating, which can help you avoid slipping back into old habits. Food tracking apps can be beneficial, and some may also allow you to track your exercise.
8. Find a support system. You may be able to find a group program to go to or a family member, partner or friend who wants to do your weight loss and maintenance journey with you. If your family or partner is on board, this can also save you from making multiple meals, which can be a hurdle when preparing food for the family. Finding someone to exercise with can also make it more enjoyable.
9. Be consistent. Consistency means creating a habit and a healthy lifestyle. Get into the habit of exercising simultaneously every day and eating healthy food regularly. Meal prepping once weekly can aid with this. Once you create these healthy patterns, they will become second nature.
10. Practice mindful eating. Mindful eating is the opposite of eating in front of the television and mindlessly stuffing food into your mouth, which can increase your food intake. Mindful eating means concentrating on what you are eating, the flavours of the food and how it makes you feel. Mindful eating can help you to eat less and not past the point when you are full. In Japan, they say Hara hachi bu, which means eating until 80% full. Mindful eating can help you to achieve this.
11. Be prepared to change your lifestyle and behaviours. Those I have seen who are most successful at weight maintenance also ensure they exercise regularly and eat relatively healthily. They have taken on weight loss as a lifestyle change, not a fad. Making small changes and sticking to them can have long-lasting positive results.
Hopefully, some of these tips resonate with you and help you create a lifestyle change for weight maintenance and longevity.