Normally it happens with most of people that after initial weight loss success we get back to our old habits. So you skip your gym, you make couple of phone calls to your friends to go outing, you stuff your fridge with ready meals full of saturated fat and you feel relaxed and getting back to watching TV for long hours rather than having active life style.
After some time you start noticing some changes in your clothes; the lovely, sexy, red dress (size 8) you wore for your birthday two months ago is getting tighter, the jeans which were just perfect can be zipped only when you deeply pull your abdomen in or you hear a friend's remark that you look rather healthy and your face rounded a bit.
At this moment you have to be truthful to yourself ? you are gaining the weight again.
You want to panic, but there is no need for that. There is a simple solution to maintain your weight after losing it. There are 10 easy guidance points for you to be followed:
1. Eat smaller regular meals to allow your body to maintain good blood sugar levels. This will stop the cravings.
2. Drink plenty of water (8 glasses a day). This helps your body tremendously and reduces the urge to eat.
3. Replace fizzy drinks with water. Fizzy drinks contain enormous amounts of sugar and you do not want that. You may add fresh lime or lemon juice to your water.
4. Keep record of how much alcohol you consume a week as this carries calories too. Drink only occasionally.
5. Try to get five recommended fruit and vegetables a day. These will supply you with fiber and vitamins.
6. Reduce fried foods and look at alternative ways of cooking the same foods (e.g. baking, steaming).
7. Do not binge on items such as chocolates and cakes. Those carry lots of unhealthy fat and sugar. Allow yourself a small treat once a week.
8. Control your shopping habits. The least junk food you have in your kitchen the easier will be not to give in the temptation.
9. Maintain a good exercise program. You have to keep moving to keep yourself in good shape. Get yourself a pedometer and check how many steps you do every day. If you stick only to walking try to achieve at least ten thousand steps a day, 5-6 times a week.
10. Use stairs instead of a lift, carry your shopping in both hands, walk instead of taking a car for short distance, etc. Those little things will make the difference in a long term.
Remember: By keeping the small changes to your eating and exercising routine, you can make some big strides in your effort to maintain your weight after losing it.
How To Maintain Your Weight
Usually in my experience in the work place the food that is easily available to us are foods that are not necessarily too healthy. The thing is that are convenient. Planning ahead can help a lot. It may seem like a lot of work initially, but once you get into it ? it is not and also it saves a lot of money. Prepare your lunch the night. You can include all the foods that help you to lose weight or not put on weight in the office, you can also include some healthy snacks to munch on in between. This is not only good for your weight, but good for your health and believe it or not eating ?junk? food or fatty foods at the office, can decrease productivity in the workplace, concentration and attitude. By munching on snacks in between at least every 2 / 3 hours we keep our metabolism working a good rate. Planning helps to break sabotaging habits. It does not have to take longer than 30 min and like with everyone, when you get into the groove of it ? it gets easier and easier and you will see the results.
With regards to boredom, if you are unhappy or bored at your job, without realizing it, you often start eating more. This is called emotional eating and in fact no amount of eating will relieve the boredom. It actually just makes the situation more unhappy and conflicting.
Lastly I would like to talk about peer pressure. As you know, peer pressure is very difficult to resist in any circumstance and equally so ? in the office. It can be very difficult to say NO to co-workers who get together every day for lunch time or buy from the lunch cart. The end result, however, is added weight and a not so happy YOU. Let them know you are on a program, get them to support you and join them once a week instead of everyday.
Absolute musts for weight control or weight loss especialy for someone in a job that involves much sitting are:
Drink lots of water ? keep a bottle on your desk, take a sip of water each time you pass a water fountain.
Avoid eating fried foods or foods that are high in transfats. Check the food labels for this.
Avoid sodas ? they are high in sugar.
Avoid white carbohydrates such as white bread. Sandwiches would fall in to this category. If you eat sandwiches, eat whole wheat bread, high in fibre and check what is on the sandwich, avoid dressings such as mayonnaise that are very high in fat.
Avoid high fat dairy products ? this includes whole milk. So if you drink coffee at work, replace full cream milk with 1% or skim milk.
Plan your meals. Planning is key to maintenance and weight loss.
Identify emotional eating or pure physical hunger. Are you eating because you are bored or frustrated or other ?or because everyone else is or because you are hungry?
Other Very Useful Tips:
Identify your poor habits and start to break them with habits that will serve you.
Avoid getting into habits that could be a permanent problem such as a cappuccino one day and before you now you are having a cappuccino everyday.
Depending on the length of your lunch time ? maybe go to the gym at this time or go waling with a few colleagues a certain amount of days a week.
Both Subodh Gupta & Kimbles are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
Subodh Gupta has sinced written about articles on various topics from Lose Weight, Yoga Practice and Web Development. Mr. Subodh Gupta has been interviewed by various TV channels in India and London and is also the author of two books. For reaching to Subodh Gupta Yoga website . Subodh Gupta's top article generates over 22200 views. Bookmark Subodh Gupta to your Favourites.
Kimbles has sinced written about articles on various topics from Lose Weight, Health and Self Confidence. Kim Knight, The Success Weight Loss Coach, has helped a number of clients target and reach their goals. The Weight Loss Coach is not only a sought-after trusted and inspirational coach. She has also written EBooks for all those who want to help themselves. Kimbles's top article generates over 550000 views. Bookmark Kimbles to your Favourites.
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