It isn’t easy, but keeping the weight off for the long haul can be even more challenging.
Many of us get stuck on that endless roller coaster of yo-yo dieting. We go on a diet, lose some weight, go off our diet, and then gain all of the weight back, plus some.
So how can you get off of this dieting roller coaster?
Learn some helpful tips to make your weight loss last:
1. First of all, there is no “Be All End All Diet” So lets get that out of the way. Exercising and eating well really works!!
The key is being consistent and patient.
Choose a diet for the long term. A lifestyle. Many diets are very restrictive, and there’s no way you can stay on a diet like that for very long.
* Rather than restricting calories to some ridiculously small number, or eliminating entire food groups, choose a healthy eating plan that you’ll be able to stick to, even after reaching your target weight.
To help our members with food choices Training For Warriors offers a powerful checklist of 20 Nutritious Foods you should be incorporating in your diet.
Click here for our WARRIOR 20 DOWNLOAD.
2. Keep exercising even after you reach your goal weight. Losing weight isn’t a race where you get to stop and rest once you cross the finish line. It’s an ongoing effort or Way Of Life, and it’s vital that you continue to eat right and exercise, so you don’t put the pounds back on.
3. Set a target range rather than a specific goal weight. Trying to stick to a specific number on the scale can be difficult. If you go above your goal weight it can be discouraging, and you may lose the motivation you need to stick to a healthy diet and exercise program.
* Shooting for a target range also allows for weight fluctuations that naturally occur, because that’s going to happen! Stay the course!
At TFW Mahopac we use an Inbody Scale to measure Body Composition not just weight. The scale changes everything because you’re not just looking at that one number anymore!
The Inbody Scale with give us vital information such as Lean Muscle and Fat in pounds. That information allows us to prescribe proper diet and exercise protocols for each person.
4. Having a support system can help you stay on track. If you can surround yourself with people that will help keep you motivated and accountable, it will be easier to maintain your weight loss.
* Enlist the help of friends, family members, coworkers, or even people on a social networking site. If you state your goals publicly, you’ll be more motivated to put forth the effort to reach them.
5. Give yourself permission to make mistakes from time to time. Sticking to a healthy diet and regular exercise program is great, but there will be times where you eat something unhealthy or miss a few days of exercise.
* If you overindulge on food or don’t work out, avoid letting that destroy your motivation. Keep yourself from going back to sitting on the couch and eating junk food.
* If you have a misstep, get back on track and start moving forward again. You’ll reach and maintain your weight loss goals if you can develop good habits.
I call this the U-Turn.
You had a bad weekend? We all do! Make the U-Turn, get back to eating healthy and get back in the gym!
6. Eat plenty of fruits and vegetables. Rather than turning to high calorie, prepackaged, processed foods when you need a snack, eat a piece of fruit or a bowl of vegetables. They’re packed with vitamins and minerals, are low in calories, and will fill you up. Just be careful with the fruit, many fruits are high in sugar. We want to keep our sugar intake as low as possible!
If you’ve been a yo-yo dieter in the past, you know how losing weight and keeping it off can be extremely difficult. If you keep these tips in mind, though, you’ll discover an easier and a more enjoyable experience than that roller coaster!
If you’re looking for more help with diet and exercise look no further than TFW Mahopac! Our life changing program will get you on the right track and headed to results!
Coach John's enthusiastic approach and positive energy will get anyone excited about fitness. However it's his ability to motivate and inspire people to do more not just in the dojo but in life that gets results.