1. Switching Gears
Once you have reached your ideal weight range, it is important to maintain it. Large fluctuation in your weight put strain on your heart and circulatory systems. Maintain your weight by switching from a weight loss plan to a weight maintenance program. Once you have reached your goal, gradually increase your calorie intake by 250 calories per day, while keeping the total calories for the day no higher than the total recommended daily calorie amount for your height and sex. Continue to weigh yourself every week to insure that your weight does not increase.
2. Avoiding the Creep
After a successful weight loss period, returning to a higher calorie diet is scary. The major concern is the potential to regain the weight that you lost. It takes six weeks to develop a habit. During this transition, make sure you develop good habits. For the first six weeks, keep a log of your new eating habits. Record your food intake, how you feel and your weekly weight. Once a week, look back at the journal and evaluate if the week was a success or not. Recording the facts helps remove the worry, reinforces your success and quickly shows if excess weight has started to creep back on.
3. Top Quality Only
Eating out in restaurants is a challenge on a diet, but is a worse when the diet is over. The temptation is to reward yourself with all the foods that were not included in your diet. Instead, switch your focus. Reward yourself with only the highest quality food in your meals. Simply select the freshest dishes possible, as these have the highest quality ingredients. A common kitchen trick is to add a creamy sauce to cover poor quality ingratiates. Don't fall for this. Select dishes made with local vegetables with little or no sauce covering while on your maintenance diet. The fact that these dishes are low in calories and fat is just an added bonus while maintaining your weight.
4. Exercise for Life
Exercise programs can become stale and boring over time. Spice it up by trying something new every six months. A new activity increases brain activity, heart rate and can improve your mood. Look in your local community or fitness center offerings and pick a new activity to try. New activities use different muscle groups and expand your social circle, which is never a bad thing.
5. Burn the Boat
When famous explorers landed in the new world, they would often burn the boats they arrived in. This simple action stopped any possible thoughts of returning to the way life was. This method is a little dramatic, but the concept is sound. Go through your closet and give away all the clothes that are too big, including those just one size to big. Donate food that doesn't fit with your new lifestyle.
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