Reaching your goal weight is a challenge, but maintaining it still takes work. Studies show that only about 20% of successful weight loss cases actually manage to keep the weight off in the long term. While you may have your work cut out for you, we’ve gathered some tips to help you maintain the body in which you feel your best.
You know what doesn’t help weight loss? STRESS! Your brain reacts to stress with cortisol, which essentially tells your body to eat and store fat. It’s the old “fight or flight” survival response at work. Instead of obsessing over your weight, be good to yourself. While you want to be conscientious, don’t overthink it. Eat when you’re hungry, exercise regularly, give your body the rest it needs and enjoy life! Remember that balance is key; if you made a less-than-good choice at lunch, make sure you don’t over-indulge at dinner. Need to skip a work out? Try to squeeze in an evening stroll or skip dessert.
Learn to really love exercise.
OK, so maybe you secretly hate running but it’s what helped you get to your feel-good weight. Now is the time to try to find a way to be active that you really enjoy. Try out different classes, join a club or buy a workout video that you can do at home. Tip: weight training is a great option. It’s possible that while losing weight you lost muscle. But more muscle mass can improve your metabolism and help tone you up. Don’t be afraid of weights.
Stay well rested
Sleep is an important factor in overall health, and that includes your weight. Most adults should be aiming for 7-9 hours of sleep each night. Research has shown that lack of sleep can lead to weight gain and interference in weight maintenance. Why is this? When you don’t get enough sleep you will have higher levels of the hunger-hormone, ghrelin. This will cause you to feel more hungry and likely lead you to eat more. Plus, when you’re tired from being up all night on a Netflix binge, you’re much less likely to go for that bike ride after work. Don’t sabotage yourself with lack of sleep!
Enjoy a hearty breakfast.
Make sure you’re setting the right tone with your first meal of the day. If you choose a greasy, fatty breakfast or skip it all together, you’ll probably end up hungry soon after and reaching for some other not-so-healthy option. Make yourself a nutritious, fiber, protein, and vitamin rich breakfast, like this Matcha Chia Pudding, and you’re much more likely to stay on track.
Surround yourself with positive, healthy people.
We all have room for a little more good in our lives, and if maintaining your feel-good weight means spending more time with fellow health-enthusiasts, great! We may be biased but they’re kind of awesome. If loved ones haven’t yet made the decision to eat better and be more active, that’s ok, but consider asking them to be as supportive of your choices as possible. Who knows? You may be just the inspiration they need to climb aboard the healthy lifestyle train.
Want some more great tips for maintaining your feel good weight? Read “Healthy Grocery Girl for Orgain: 5 Ways to Maintain Healthy Habits”.