The hardest part about losing weight isn't taking the pounds off. It's keeping them off. Over 90 percent of people who lose weight by dieting regain it all back and sometimes more, according to an article published in "Psychology Today." Keeping weight off permanently takes the same dedication as losing it in the first place -- maybe even more. A few healthy changes can help you beat the statistical odds and hang on to your slim physique.
Think Long-Term
Don't go on a diet or spend too much time thinking about the numbers on the scale. Instead, think of your weight loss and maintenance as a series of lifestyle changes. A diet implies that once you reach a goal, you can go back to slide back into old behaviors. A lifestyle change means just that -- healthy choices made over the course of a lifetime.
Keep Challenging Yourself
You may not realize it, but your body adapts quickly to changes in your exercise routine. Sure, it's good to walk a mile each day, but if that's the only exercise you ever do, you'll quickly become so adapted to your walk that it ceases to be challenging. Change your routine by increasing your intensity and duration over time. Challenge yourself with new, difficult exercises on a regular basis to keep your body guessing.
Trade Body Fat for Lean Muscle
Muscle can be a real ally in the battle of the bulge. For starters, when you replace body fat with lean muscle, you rev up your metabolism and increase your daily average calorie burn. You also increase your physical strength and ability to perform physically demanding exercises. Don't forget, your heart is also a muscle that is strengthened by regular exercise.
Remember Moderation
A day at your favorite buffet or ice cream parlor can be a nice occasional treat or a slippery slope into regular unhealthy food choices. If you're able to rein it in after a splurge, you may be able to enjoy indulgences more regularly. After all, there's room for most foods in a healthy diet as long as you eat unhealthy foods in moderation. If you're not able to buy a box of cookies without eating the whole thing, do yourself a favor and stick with the food choices that work for you.
Enjoy Your Life
Stress and body fat, especially belly fat, go hand-in-hand. Find meaningful ways to reduce your stress, such as improving time-management skills, taking a yoga class, finding time for your hobbies and socializing. If your diet becomes a source of stress in your life, ease up on your food and exercise rules for a while and see if you're still successful without being your own strict refrigerator guard dog.
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