Five Ways to Maintain Your Weight Loss

weight lossWe all know that losing weight can be a difficult struggle; however, sometimes the hardest part comes after you’ve finally reached your goal—maintaining it. Anyone who has lost a significant amount of weight will tell you that they fear the after effects of regaining everything you’ve lost…and then some more – which can lead to a long road of yo-yo dieting.

Most people being their weight loss journey thinking only of the end goal – reaching those specific numbers on the scale and measurement tape. Because of this, many forget to plan for what comes after they’ve reached their goal. The problem comes down to this, how you chose to lose your weight directly correlates to how you have to maintain it. If you’ve opted for a trendy diet or fad diet pills, well, you’re more than likely going to end up regaining because you chose an option that isn’t long-term compatible, and didn’t plan for the maintenance phase.

But don’t fear! Even if you lost your weight through an unconventional method, it’s not too late to implement a plan to help you maintain it. According to an article written by Coach Christina for BioTrust, these are the top five ways to keep the weight off for good.

1. Be Committed to the Lifestyle

If you changed your lifestyle by adopting healthy behaviors, you need to view them as long-term habits. If you didn’t change your lifestyle, then now is the time to do it! Either way, eating healthier, nutritious, non-processed foods is the best way to ensure that scale stays right where you want it!

2. Know What Your Triggers Are

This involves taking a good look at the internal factors that led to your weight gain. Do you eat when you’re bored, stressed, sad, or lonely? What kind of food do you turn to in those moments? Knowing the reasons behind your behavior can help you prevent them from recurring. Feeling stressed or sad? Go for a run or head to the gym – exercise can release endorphins that will help boost your mood. Don’t just identify the triggers, but figure options in advance that can help you to prevent overeating.

3. Track Your Weight and Measurements Regularly

Keeping regular tabs on your weight and measurements can be the first indication that you may need to make adjustments to your regimen. By not waiting until your clothes are no longer fitting properly, you can catch any problems before they get too out of hand. Also, it can also help you maintain confidence in yourself and therefore focused on maintaining your lifestyle. It’s easy to get off track once you hit your goal, and like most of us there is always that one person telling you how great you look and that it won’t hurt if you reward yourself with treats. Rewards every now and then are fine, but it’s easy to get carried away. Keeping track of your weight can help you avoid those pitfalls.

4. Stay Active!

Exercise helped you reach your goal, so why stop now? Not only does it keep you healthy and fit, it can also keep you from going back to your old habits! Whether you’re going to the gym, hitting the bike, or running the track, staying active is necessary to maintain your goals and lifestyle.

5. Write Down What You Eat

The easiest way to slip up and start regaining weight is by losing track of your eating habits. Calories add up and even if you compensate by eating fewer meals, the amount of calories and carbs could still equal or even exceed your daily recommended amount. By keeping a food journal, you can monitor what you’re eating and ensuring that you aren’t slipping back into bad habits.

Remember, your weight-loss journey doesn’t end just because you reached your perfect jean size. Regular maintenance is necessary to your lifestyle if you want to make sure you don’t slip right back down to where you started. These tips will help serve as a daily reminder that you have to continue to work if you want to maintain your success!

6 Snacks You Can Eat While Still Burning Fat!

healthy snacksSometimes the hardest part of changing your diet isn’t adjusting your meals, but trying to find something healthy to eat in-between them. It’s no secret that starving yourself isn’t the greatest way to lose weight, actually, the most effective way is to eat smaller-portioned meals and snacks throughout the day to ensure your body has enough energy to keep you active all day—while also keeping your metabolism up as well.

So, why is it so hard to find something to snack on? Well, for one there’s the portability factor. It’s not always convenient to bring something that you have to sit down to eat or have prepared in advance—sometimes we just need something quick that we can eat with one hand.

The other thing that makes it hard is taste. We’re so used to the taste of our favorite junk food that we often find it difficult to give them up. The best way to change this habit is to find a healthier option in your favorite taste palate. Crave something sweet? Try opting for fresh fruits. Do you prefer salty? Go for the nuts instead of the chips. Often, it’s simply a matter of doing what works best for you.

Below are six options to get you snacking healthier while helping to burn fat in the process!

 

  1. Yogurt mixed with berries, walnuts or pecans, and cottage cheese
  2. Apples or your favorite fruit with almond butter
  3. Avocado slices wrapped in nitrate-free deli turkey breast 
  4. Fresh-sliced pineapples with a handful of macadamia nuts
  5. Blueberries mixed with raw almonds for a trail mix style snack
  6. Carrot sticks or sliced red/yellow/orange peppers with guacamole

 

The great thing about the snacks listed above is that they can be easy to prepare in advance, so you can just grab them and go. Also, most local grocery and health stores already carry healthy, pre-prepped snacks in convenient on-the-go packages—making it easier to avoid opting for the unhealthy versions. And always keep your favorite fruits and vegetables on hand for unexpected hunger attacks.

Remember, being healthy and eating right is a matter of choice. Every day we each have to make the choice to do what’s best for our body and our heath. Hopefully these tips can make that decision easier for you while you’re on the go!

For more healthy snack ideas, click here.

4 Steps to Eating Clean!

clean eating

Everyday there seems to be a new diet trend or health word. In the midst of all of the daily changes it’s hard to keep up; that’s why we often find ourselves looking for the tried and true—what’s consistent. Clean eating is a phrase that’s been around for a while, but there often seem to a variety of definitions for it.

So, what’s does it really mean? It’s pretty much sticking to a diet of organic, non-processed, natural foods. Clean foods are typically the type of foods that don’t need labels or have a list of ingredients. Below are four ways you can begin your journey to eating clean.

 

  1. Go for the organic foods –  Organic foods are basically foods that have not been processed. You can find them in your local farmer’s market. Health food store, or even at your local grocery store.

 

  1. Drink lots of clean water – You can’t get any healthier than staying hydrated with lots of water. Bottled water is okay, just be sure to check for any special additives. You can also use a filter to clean your own water as well.

 

  1. Look for fruits and vegetables – Try to include at least one serving of each of each every day. If you have a green thumb and a little extra yard space you can even try growing a few of your own. For those of you in smaller spaces, you can find hanging vegetable plants to place near your windows. But be sure to check for those that are organic, the closer you can get to getting them straight off the farm, the better.

 

  1. Get rid of the unhealthy fats This includes soybean, canola, corn, cottonseed, safflower, and sunflower oils, which are commonly found in processed/packaged foods. Try opting for more healthier fats such as raw nuts and seeds, avocados, and extra-virgin olive oil.

 

The most important aspect to remember about clean eating is that is isn’t just about what you eat; it’s also about how you eat. It’s a lifestyle change that requires being vigilant about what you choose to put in your body.  Change takes time and determination, and the beginning of a journey begins with a single step, and you already have four.

For more information about more clean foods, visit this article on BioTrust.