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!

Fitness Friday Blog: Top 5 Low-Carb, High-Fat Foods

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One of the best ways to lose weight, particularly belly fat, is a low-carbohydrate diet. There are many versions of low-carb diets, two of the most popular ones are Atkins and ketogenic, or keto for short. Low-carb diets consist of meals that are high-fat, adequate-protein, and low-carbohydrate—both sugar and starch carbs are extremely limited, which forces your body to switch from burning sugars for energy to burning fat instead; this process is called ketosis.

For many people, a low-carb diet can be extremely effective in losing weight quickly. However, it can lack diversity if you depend too heavily on red meat as your main source of substance. Below is a list of five great protein-rich alternatives to help diversify your diet while making sure you don’t go over-board—which can keep you from getting into or staying in ketosis.

Fatty Fish
On a low-carb diet you’ll do well to keep in mind that fish is one of your best go-to options when it comes to ensuring you’re maintain a healthy amount of fats. It doesn’t hurt that you’ll also be getting a ton of other health benefits too, such as heart, eye, skin, and brain health, improved immune and metabolic function, and healthy inflammatory response.

Coconut Oil
When you think about a low-carb diet, coconut oil isn’t the first thing to pop into your mind. But considering 70% of the fat found in coconut oil is a very special type called medium chain triglycerides, it should be. MCTs are easily absorbed, metabolized, burned for energy, and aren’t easily stored as fat—which is why they help to suppress appetite, boost metabolism, lower body weight, and reduce belly fat.

Eggs
Eggs are well-known as one of the healthiest foods you can eat; easily making it one of the best low-carb foods on your diet, especially since they have practically zero carbs.
They are healthy fats and a good source of high-quality protein, and provide nutrients that boost brain health and cognitive function, eye health and vision, and heart health. Eggs are your keto diet’s best friend!

Butter, Ghee, Heavy Cream, Sour Cream, and Full-Fat Cheese
Most people are still under the impression that saturated fats are bad for you, but it’s since been accepted that saturated fat is not associated with heart-related issues., but you should still be careful not to go overboard, as with any food.
Studies are also beginning to show that full-fat dairy is related to less belly fat and better blood pressure, cholesterol, triglycerides, and glycemic control. Far better than what was previously believed. Be sure to opt for the organic, pasture-raised cow brands, which will give you healthier fats than the conventional varieties.

Avocados
Add some flavor to your diet with this keto-perfect food. They provide about 80% of calories from fat, ensuring that you aren’t going too far over in your protein intake.
Avocados also provide a good amount of fiber and are a nutrient-dense food with upwards of 20 essential nutrients, including potassium. Half of an avocado 25% of the recommended intake for active people.

The key to an effective low-carb/keto weight-loss diet is, ironically, fats! While protein is important, it’s good to keep in mind that too much can stall your body’s ketosis and leave you right back where you started—balance is the crucial factor. For more tips on the best keto foods and why, read this article by Biotrust’s Tim Skwiat .

Fitness Friday: Boosting Metabolism

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It’s often noted that with age comes wisdom, what’s not said is that it is also accompanied by the slowing down of your metabolism. Why is this important to note? Because the older we get, the harder it becomes to maintain the energy we had in our more youthful years. Metabolism plays an important role in this because it is the chemical process that helps our body’s ability to burn calories for fuel—and our ability to maintain a healthy weight.
Maintaining a healthy weight is what gives us the capability to fight against certain illness and diseases—particularly those that come with aging. Proper nutrition is the key to ensuring that your metabolism doesn’t decrease; however, there are also other important factors that can help improve your body’s metabolism rate. According to an article written by Sue Mosebar for BioTrust, these are the top five changes you can start making today to kick your metabolism into optimum drive.

Strength Training
Weight lifting and resistance training is one of the most effective ways to boost your metabolism, while gaining muscle, toning your body, and increasing your daily energy. For women, strength training can be intimidating at first, but don’t be afraid to stat light—and if you want, stay light. The results will inevitably speak for themselves. Muscle mass is proven to help burn more calories—even during the time when you’re not actively training.

Move More
Between the hours spent working at a computer and relaxing at home, it’s easy to neglect how much time we actually spend sitting. Being sedentary is one of the key factors in unwanted and unhealthy weight gain as it aids in the slowing down of your metabolism. Try alternating between sitting and standing at your desk while you work. Use the stairs whenever possible, and go for short walks during the day—either during lunch or in the evening after dinner. Implementing more activity into your day, even in small short periods, can do wonders for your metabolism.

Interval Training
High Intensity Interval Training, or HIIT is a combination of high and low impact cardio performed in short alternating intervals, such as running at top speed followed by a slow walk. You can do this either at the gym or at home. By doing 15 to 20 minutes of intervals you can boost your metabolism and burn calories while still feeling energetic.

Stay Thirsty, Friends
Coffee and tea can help stimulate metabolism by up to 11%, depending on which drink you choose, tea is about 4%–and can last an entire day. But water remains the most important metabolism-boosting drink, as it can increase your metabolic rate by 30% within 10 minutes. Water will also help keep you full and help to avoid unnecessary calories.

Curb the Calories
Cutting calories doesn’t always mean eating less; often, it means eating healthier, nutrient-balanced meals. What you really need to understand is that it is important that your food intake match your level of activity. Not eating enough food will slow your metabolic rate to adjust for the lowered calories, and will stop your weight-loss progress; while also causing you to lose muscle. The key is to make sure you’re eating enough to meet your caloric needs, but not too much to exceed them.

Always keep in mind that just because your metabolism is prone to decline as you age, you have the ability to reverse it with a little extra effort and a few daily changes. In fact, you may even find that by working to improve your metabolism can also help improve your entire lifestyle. And remember, your body, mind, and spirit are all connected—cultivating the health of your body will lead to cultivating the health of your mind and spirit as well.