How to Maintain Your Weight Loss Forever - dummies

How to Maintain Your Weight Loss Forever

By Erin Palinski-Wade, Tara Gidus, Kristina LaRue

Part of Flat Belly Cookbook For Dummies Cheat Sheet

What’s the good in losing weight if you only gain it right back? Weight loss is a journey, not a destination, which is why learning to maintain weight loss long term is vital. If you follow these easy steps, not only will you quickly achieve your weight loss goals, but you’ll have no problem maintaining them:

  • Become a mindful eater. Eating mindfully allows you to listen to your body and understand when you’re truly hungry and when you’re satisfied. When you tune in to your body’s cues, it makes you much less likely to overeat. To become more mindful, limit distractions as much as possible when eating and take your time. Chew each bite at least 10 to 15 times and take at least 15 to 20 minutes to complete a meal.

  • Keep a food journal. Did you know that people who keep food journals lose 40 percent more weight than those who don’t? In addition, keeping a food record after you’ve have achieved your long-term weight loss goals allows you to monitor your food choices and realize right away if you get off-track, before slip-ups lead to weight gain.

  • Power up on produce. Losing weight and keeping it off isn’t about deprivation. In fact, getting too hungry is a surefire way to get off-track and overeat unhealthy foods. To prevent excessive hunger, focus on filling at least half your plate with high-volume, low-calorie foods such as fresh fruits and vegetables.

  • Embrace slip-ups. Sure slip-ups are discouraging, but don’t let them get to you. Think of slip-ups as learning experiences. The more you learn why you got off-track, the easier it is to come up with strategies to prevent a slip-up in the future. Identifying why you got off-track and coming up with a game plan to overcome obstacles is vital to successful weight maintenance.