Value your health. Take time to think about what is really important in your life and how your weight ties into it. Create a picture in your mind of your ideal health and how it relates to your goals.
Stay physically active. Diet alone won’t prevent weight gain. Most weight loss occurs because of decreased caloric intake. However, evidence shows the only way to maintain weight loss is to be engaged in regular physical activity. Physical activity can be anything, so be creative, find something you enjoy and do it most days of the week. It is recommended you aim for at least 150 minutes of physical activity a week.
Keep emotions separate from eating. Talk through, rather than eat through negative feelings. Practice relaxation techniques daily, like meditation, yoga, massage, bubble baths, soft music or breathing exercises. You DO deserve this time for yourself!
Have a buddy! Everyone needs support. The more the merrier!
Stay hydrated. Drinking water throughout the day improves energy levels and prevents confusing thirst for hunger.
Weigh yourself routinely. While weight can fluctuate from day-to-day or week-to-week, some people might find it helpful to keep track of their weight. Recording your weight a few times a month is a good place to start!
Eat a healthy breakfast. This meal sets the tone for the day and gets your metabolism going. Include enough protein in the meal to support consistent appetite cues throughout the day.
Don’t skip meals. Skipping meals will slow down your metabolism. Your body will start conserving calories rather than burning them. In addition, when calories are too restricted, you’re more likely to overeat later.
Focus on fiber. Fiber keeps you full and helps to prevent you from overeating later. Aim for 25-30 grams of fiber per day.
Setbacks are normal. Vacation, holidays and stressful situations happen in life. No one eats perfectly 100% of the time. That’s OK! The key is to use these challenges as a learning experience and get back on track as soon as possible. Maintenance is a marathon, not a sprint