Do It For Yourself
Value Movement and Exercise
You could lose weight based on your diet alone. But to maintain weight loss, physical activity is an absolute must. Most people in the registry move for about an hour a day, and walking is their preferred activity. If walking for 60 minutes straight sounds daunting, it’s fine to break it up, or do something else you enjoy, but you must move. Sitting to absolute poison for your body and overall well being.
Control your Stress Level
Don’t be a Loner
If you’re a lone wolf, it’s time to join a pack. Everybody needs some support, whether it’s emotional or logistical, so you stay accountable. Try teaming up with family, friends, or co-workers, or sign up for a weight loss support group even if you’re already at your goal weight. If you lost your weight with help from a dietitian or other expert, keep checking in with that person every now and then.
Limit Your Screen Time
Screen time tends to be idle and inactive time, whether it’s your tablet, phone, computer, so let reduce the amount of daily screen time. And let’s face it: It’s so easy to overeat while you’re parked in front of a screen. Give yourself a curfew, limit the your idle time and go take a walk. You’re only going watch or surf for a certain amount of time a day.
Consider this: The average American watches 28 hours of TV per week, but 62% of people in the National Weight Control Registry, who have all lost 30 pounds or more and kept it off for at least a year, watch 10 or fewer hours per week.
Keep Track Of Your Weight
Most people in the National Weight Control Registry weigh themselves regularly. In fact, research shows getting on the scales daily is a very effective strategy for those trying to maintain weight loss. It’s not just weighing yourself that’s important; it’s having a plan for what to do if your weight exceeds the level you want it to be, and having a solid plan and daily routine on how to maintain your weight.
In other words, you need to know how to take action promptly if you see those numbers starting to climb, whether that means trimming back on portion sizes skipping dessert more often, or getting more exercise and being more active.
A key to maintaining your weight is a healthy diet. Breakfast is a major building block of a balanced diet and should not be skipped. Breakfast isn’t a magic meal. Weight loss depends on what you’re eating and your overall calorie balance throughout the day.
One theory is that eating breakfast sets the tone for the rest of your day. So start out with something that gives you nutrients, energy, and strength, not just empty calories. For example, you could have oatmeal topped with fruit and nuts, or low-fat yogurt with berries and granola, or an omelet loaded with veggies and some whole wheat toast on the side.
East Fiber Rich Food
Make your diet rich in fiber. You can get it from plant foods like vegetables, fruits, whole grains, beans, nuts, and legumes. Fiber helps you feel full, so you’re less likely to overeat later on. And most Americans don’t get enough of it. People who eat plenty of fiber — and who also get regular physical activity, eat fewer calories, and track their progress are more likely to succeed at long-term weight maintenance.
Get Back On The Wagon
Vacations, holidays, and stressful life situations happen, and no one eats according to plan all the time. That’s OK. The trick is to get back on course as soon as possible. Make it a learning experience, not a failure. Remember that you can move on from setbacks, and maintenance is a marathon, not a sprint.