Tips From People Who Have Kept It Off

Six Weight Loss Tips From People Who Have Kept It Off

Looking for ways to lose weight and keep it off? Any fad diet can help you drop pounds quickly, but the secret to lasting success lies in your daily behaviors. Not sure where to begin? One great strategy is to model the behaviors of others who have successfully lost weight over the long term. Here are some tips that our most successful clients use!

1) They include nuts! Though nuts are high in fat and calories, the fats they contain are great for your heart and nuts are loaded with disease fighting plant compounds, vitamins and minerals. They are an essential part of the Mediterranean diet which is associated with lower risk of heart disease and a lower incidence of age related cognitive decline.1

2) They eat the right carbs. Not all carbs are created equal. Refined white breads, cakes, and cookies quickly raise blood sugars and are low in fiber, so they should be avoided, but fruits, vegetables, 100% whole grains with high fiber, low-sugar yogurt, and low-fat milk are all extremely healthy foods that help us feel full and provide our bodies with important nutrients. Upgrade your kitchen by scraping your refined grain products and replacing them with whole grain varieties. The most common culprits are breads, crackers, pastas, snack bars, and desserts.

3) They are conscious of calories. Though precise calorie counting isn’t always realistic, being aware of approximately how many calories are in different foods can help prevent you from eating way more than your daily calorie needs. Many restaurants now include calorie counts on the menu- you may be surprised how many calories are in your favorite restaurant foods! Be sure to pick healthy options when dining out. As a general rule, cooking whole foods at home is a great way to naturally control your calorie intake. It is highly unlikely that you will add as much salt and fat as restaurants do! Practice using herbs and spices for flavor instead.

4) They eat breakfast. Although fasting from dinner until breakfast is a good thing (when medically safe), letting that fast drag on too long is not. Eat a healthy breakfast within an hour of waking up to provide your body with the energy it needs to get through the day. The best breakfasts contain all the macronutrients- protein, carbohydrate, and fat, and some fiber for lasting satiety. Switch it up – a couple days a week have eggs with fresh salsa and whole grain toast, veggie-egg scrambles, peanut butter banana toast, smoothies with greens and avocado, or oatmeal topped with nuts, berries, and plain yogurt with nuts are all great options.

5) They self monitor. It’s much easier to maintain weight loss when you are aware of where you stand. People who keep the weight off tend to keep food journals and weigh themselves each week. This can help catch slip-ups early and prevent major weight re-gain. It can also allow you to identify what changed from one week to the next that caused weight gain. Having a visual record of the foods you ate and your weekly weight is an invaluable weight management tool that will keep you on track long term.

6) They engage in more physical activity than they did when they were overweight. Physical activity is a necessary part of weight maintenance, and it takes commitment and dedication! Carve out time to exercise most days of the week. Schedule it in so you’re sure to do it! Or, if regimented exercise is not enjoyable for you, aim to get up and move a few minutes for every hour you’re sitting. Even better – incorporate both forms of exercise into your day!

Maintaining weight loss is truly a life long effort. Use these tips to help you create a healthy lifestyle for the long term. You can do this!

This article represents the opinions, thoughts, and experiences of the author; none of this content has been paid for by any advertiser. The Type2Diabetes.com team does not recommend or endorse any products or treatments discussed herein. Learn more about how we maintain editorial integrity here.
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