Deciding to lose weight is a great first step toward wellness. But goal setting is the easy part. Staying on the weight loss track and maintaining that weight loss are where the challenges begin.
Here are 10 tips to help you get started and stick with it long-term.
■ Drink up
Hunger and thirst can often be confused, so stay hydrated. But, remember, beverages are not a place to splurge on a ton of calories. Drink water. For a flavor boost, add fresh fruit slices or mint leaves.
■ Snack mindfully
It is all too easy to derail an otherwise flawless diet by binging at snack time. Be mindful of your snacks, and make sure they offer nutritional value and are designed to keep you satisfied until your next meal.
■ Sleep
Studies show a link between sleep deprivation and excess pounds. While there are many theories as to why this is, at the very least, getting enough sleep will promote clear-headed, healthful choices throughout the day.
■ Jump start your weight loss
Studies show that early weight loss is a predictor of long-term weight loss success. Look for diets and programs that keep you motivated.
■ Eat small
Research suggests that eating smaller, balanced meals throughout the day promotes greater weight loss and maintenance. Schedule meals every two to three hours, six times a day.
■ Get moving
Exercise doesn’t have to be daunting. Get started with 10-minute sessions, three times a day. Movement sets your metabolism in motion, so make sure it’s a consistent part of your weight loss efforts.
■ Eat out, right
Restaurant portions can be monstrous. Set aside half the meal and save it for later. Avoid key menu terms such as “breaded,” “fried,” “crispy” and “smothered.” At buffets, fill your first plate up entirely with greens before moving on to other options.
■ Embrace setbacks
Sometimes, diets get temporarily thrown off course by a missed workout or a second slice of birthday cake. Rather than throwing in the towel entirely, view the setback for what it really is, a temporary hiccup.
■ Be accountable
Keep a food and exercise diary to reinforce good habits. Log food, drinks, activity, weight and more to stay accountable.
■ Seek support
Weight loss and maintenance is no cakewalk. Turn to weight loss counselors, dietitians and online communities for support with your weight loss journey.
With the right attitude and the right tools, you can finally lose the weight for good.
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StatePoint.net
