Hit your weight loss goals, but unsure of how to keep the scales steady for good? These expert-approved solutions can help you maintain your weight loss and stay ahead of type 2 diabetes!
1. Weigh yourself regularly: Hitting the scales and tracking your results is a tactic that encourages long-term weight loss. The reason? Researchers say it works as a primer, so you’re more conscious of making healthy choices after you’ve weighed in. While some suggest stepping on the scales daily, make sure you do it at least once a week. Any less and the weight starts to creep back on.
2. Make it easy: US researchers found people who lose weight and keep it off long term have a number of habits in common. These include being vigilant about removing the temptation to overeat unhealthy foods by keeping kitchen benches clear of all foods, except healthy ones, and never eating food directly from large packages. Give it a go!
3. Get snap happy: Tracking and recording your weight-loss success by keeping a photo diary of yourself keeps you motivated to lose weight and maintain the loss. For the best results, take a new image of yourself each week.
4. Mind what you eat: Practising mindful eating not only promotes long-term weight loss, it also improves BGLs and ratios of ‘good’ and ‘bad’ cholesterol. Eat slowly and pay attention to the smell, sound and textures of the food; put utensils down between mouthfuls and check in with your hunger signals regularly. Also, never eat while you’re doing something else, such as reading, driving or watching television.
5. Celebrate your first anniversary: Studies show maintaining weight loss gets easier once you hit the one-year mark. Keep the weight off for that long and your body’s appetite-inhibiting hormones get reset, helping your body accept the lighter weight as ‘normal’, rather than fight against it. This means it’s easier to maintain your new weight in the long term.
By Karen Fittall