Reaching your target weight is a big accomplishment. But, your weight loss journey isn’t over once you’ve achieved your goal. You need to continue practicing healthy habits to avoid undoing all your hard work. The following tips will help you keep weight off once it’s lost.
Eat a Wholesome Breakfast
You’ve likely been told breakfast is the most important meal of the day. Your morning meal kick-starts your metabolism and supplies your body with the energy and nutrients it needs for the day. Not to mention, research links eating breakfast to good health, including lower levels of bad LDL cholesterol, improved memory and concentration, and a lower risk of heart disease, diabetes and obesity. Set the stage for the rest of the day by eating a wholesome breakfast of lean protein, fruits and vegetables, and whole grains. Avoid foods and drinks high in fat, calories, sodium and sugar; that goes for all your meals.
Regular exercise is just as important as eating a healthy diet. According to a recent survey, 42% of adults who have maintained a healthy weight exercise a minimum of five times a week. Aim to exercise for at least an hour every day. If you don’t have time to work out for a 60 consecutive minutes, then break it up into two 30 minute intervals. To stay motivated and challenged, consider joining a gym offering group fitness classes and personal training in Philadelphia.
Monitor Your Progress
To keep an eye on your weight, weigh yourself and/or take your measurements weekly. By watching your weight, you can detect any minor weight gain and make adjustments to your routine before it becomes a larger problem.
Get Enough Sleep
Though lack of sleep doesn’t directly cause weight gain, it does have an impact. Not getting enough sleep can result in overeating, as your body will rely more on food for energy. Research shows lack of sleep can give you the munchies and make junk food difficult to resist, thus derailing your diet.
Limit Your Screen Time
Screen time— whether watching TV or surfing the web— results in idle time. Not only does this idle time mean a lack of physical activity, but also it’s often synonymous with snack time. Less screen time is associated with better weight loss maintenance. Sixty-two percent of those in the National Weight Control Registry who have lost at least 30 pounds and kept it off for at least a year watch 10 or fewer hours of TV. Meanwhile, the average American watches 28 hours.
Keeping weight off once it’s lost can be a challenge. But, by prioritizing your health and following these five tips, you’ll be able to tackle any obstacles and maintain a healthy weight.