Some other things you can do once you lose pounds and hit your goal weight is to "not let up." Yes, you do have to keep working your program and you also have to realize that someone who weighs less needs less food, especially if you are not staying consistent with fitness and exercise activities. You might need to:
(1) Keep a food journal so you really see, in print, exactly how many calories you are eating.
(2) Weigh your proteins and carbohydrate portions. These are the foods you may "get gray" with in terms of strict portions.
(3) Web search menus before you go out to eat so you have your order prepared in your mind. You'll be less likely to compromise if you are forewarned.
(4) Always have a water bottle nearby and make sure you don't confuse thirst with hunger.
(5) Commit to limiting processed foods in your diet since they typically contain too much salt, sugar and/or unhealthy fat, even if they are labeled as "lighter."
(6) Get help from a therapist if you can afford it. When food is used as a medication you may not have consistent willpower to thwart its pull on you.
(7) Even a few sessions with a psychotherapist or behavioral specialist can help.
(8) Make yourself a priority. Yes if you work and have kids it will be tough, but the healthy principles you apply to yourself - if you make the time - can benefit the whole family.
(9) Commit to weight training, which will build muscle mass, which in turn will help you to naturally burn off more calories at rest.
There is some interesting research that suggests that if you gain weight, there may be an optimal window of time during which you can lose it without creating what's called a biological backlash. This meansthat your body probabl won't fight the weight loss the way it does if your excess weight remains for an extended period of time. A good example of this is when actors gain weight for a role. Most of them find the weight loss to get back to their pre-role weight annoying, but not too difficult. Studies on mice suggest that 8 months appears to be that threshold, so the time frame may be similar for humans.
Certainly science is beginning to realize that the biochemical and psychological components to weight loss need serious consideration despite the recognized formula, energy in needs to be less than energy out in order to create a weight loss situation. Clearly other variable are at work in the equation, for weight loss to be sustained. I know that personally I need "hypervigilance" in order to wake up every day and stay on track with weight maintenance. And peri-menopause and menopause really daunted me for awhile, making my body turn traitor and requiring me to re-think my whole workout routine and calorie intake. I am happy to report that an excess 10 pounds I gained during the worst of those 4 years is off. Hopefully that will inspire you to re-think your own weight loss and weight maintenance formula!!
Published On: January 05, 2012