Once you have lost weight, keeping the weight off and not letting it creep back on to your body is much, much harder. But, it is far from impossible. Losing weight and keeping it off is all about consistency over a long period of time. It is no good starving yourself for a week to drop a dress size because as soon as you stop starving yourself, which is completely unsustainable by the way, you will over-compensate by eating more than usual. Before you know it, all that weight you lost will be back and then some.
If you want to lose weight long-term, you need discipline and you need patience. You are not going to lose a stone in a week, but if you give yourself a few months you can see some real results. Here are ten rules to follow that will help you.
Think of your weight loss plan as a lifestyle overhaul, not just a diet.
This is the most important rule. If you treat your weight loss plan as a diet then you will eventually stop doing it and slip into old habits. You have to commit to a new lifestyle if you want to keep the weight off long-term.
Eat meals regularly
Consistency is really important. Try and eat at the same times every day so your body gets into a good routine.
Following on from rule number 2, don’t skip meals
Don't skip meals as you will only end up over-eating next time you eat and it will throw your body out of whack.
Do not snack
Snacking is when all of those extra calories sneak into your body. If you absolutely need to snack, eat a handful of nuts or some carrot sticks. They might not taste as good as a bag of crisps or chocolate bar but your body will thank you.
Do the right kind of exercise
If you want to lose weight then you need to exercise in a way that will promote this. Cardio is good but strength and interval training are much better for building muscles and shedding fat.
Understand the difference between the different calories you consume
Processed foods with high levels of saturated fat and sugar are much worse for you than fats from plants and protein, even if the calorie count is the same. Take the time to understand exactly what you’re putting into your body.
Walk 10,000 steps every day
Don’t try and do this, actually do it. Force yourself to meet your target every day and you will see results.
Keep your portions under control
Even if you are really hungry, don’t let yourself get carried away. You should also avoid going back for seconds, no matter how tempting it might be.
Concentrating on what you are eating
Focus, switch off the TV, close your book and concentrate on what you are eating, the texture of it and how it tastes. This makes the experience more memorable and has psychological benefits that will stop you over-eating.
I know this can be painful but weighing yourself is helpful as it allows you to visualize the progress you are making.