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5 Tips for Long Term Weight Loss Success
Losing weight can take a lot out of you, physically, emotionally, mentally. And many times, once it’s off, you feel like those calories will never return. But the sad truth is that we easily pack on the pounds soon after because we fall back into the same negative habits as before.
If you’ve lost some weight, follow these 5 smart tips to guarantee that you keep it off for good.
1. Don’t diet
dieters gain back their weight within 6 months to a year. Some even gain more than they lost after they stopped dieting. So instead of following some 10-week eating plan, why not change your entire outlook on food?
Food shouldn’t be a substitute for anything. That’s the first rule. Food should be eaten for nourishment and sustainability. It should taste good and look good as well to appeal to all your senses without being loaded with processed sugars and oils.
Make it a habit to eat foods rich in fiber, protein, omega-3 fatty acids, minerals and vitamins, like fruits, vegetables, whole grains, meat, and fish. These give you the sense that you’re full for longer, and they contain few calories. Use aromatic vegetables like onions and garlic, as well as spices and herbs to make your food look, smell and taste delicious. You can also use condiments to add flavor to your dishes.
Another great trick to boost your metabolism and keep those calories burning all day is to eat small amounts several times throughout the day. Use small plates and enjoy a nourishing dish every 3 – 4 hours. This helps maintain blood sugar levels, so you don’t feel that slump in the afternoon while keeping your energy levels up and calories at a minimum.
Also try to really focus on what you’re eating. Most of the time, we’re too busy or tired to notice how our food even tastes. This is one of the worst habits you can have because it forces you to eat more than you should and leaves you feeling bloated and heavy. Instead, take a few seconds to appreciate your food; its texture and smell.
Taking in the whole experience of eating allows you to enjoy your food more without having the need to overindulge and eat more than you should.
Also, never underestimate the power of water. Drinking lots of water daily, especially before meals, keeps your body hydrated, increases metabolism and helps you burn off more calories. You can add vegetable or fruit slices for a healthy kick.
2. Strengthen your muscles
As we age, we lose muscle mass which is why it’s crucial to start strengthening your muscles to prevent fatigue, loss of balance and weak bones. Also, muscle tissue burns more calories, even when you’re not working out, than fat. Yet another reason to stretch and pump those muscles.
3. Accept the setbacks
There will be days when you’re faced with difficult decisions, like a party at work or going out with friends. If you can plan ahead, then you’re one step ahead of the game. You can fill up on healthy snacks before the event, or even have something in your bag you can munch on like carrot sticks or a granola bar.