Principle #19 Savy Secrets to keeping weight off!
It’s all good and well to get the weight off. But how do you keep it off. Well, the stats are in and they show that those who have lost atleast 30lbs and maintained their weight loss for at least one year have a few strategies in common:
Portion Control
It’s simple take notice on how much you are consuming. This tactic alone is the most significant predictor of successful weight loss and weight management. Read your labels, be mindful of what calories are in the portion you are eating not what is suggested. Measure your food, use smaller plates and avoid going back for seconds!
Be In the Moment
Be present and conscious of what you are consuming. Are you eating because you are hungry? Or, is stress, fatigue, despair and boredom controlling your intake? Continue to log your food if not on paper atleast in your head. Be accountable to weighing in so you are aware of any pounds creeping on. This allows you to take action before the addage pounds get away on you.
Go Tubeless
Not only do you expend minimal calories, you are also tempted to snack on excess calories above and beyond what your body does not require. Take the tubeless challenge. Make it your short term goal this week to watch less than 10 hours/week. Replace the time with physical activity, sleep, family time or catching up on that list of things to do. You’ll love yourself for it!
Finally, Exercise Regularly
As little as an hour per day of activity above and beyond what your body is accustomed to will assist in your weight loss and weight management goals. Remember that the less time you have the harder you have to work to burn those calories. High intensity exercise may be too much when you are first starting out. So, make time to lessen the intensity but extend the time at an easier pace. As you become accustomed to the workload, begin to ramp it up so that however long you are working your are giving it your all. The result will be more calories burned and greater improvement in your cardiovascular fitness level.
Don’t wait till Monday to take action. Today is as good a day as any to push the action button!
I just calculated that I save $20/week by avoiding Starbucks as I am making it at home far cheaper & the Lattees without sugar are really good. The savings on a monthly basis covers 2, 1/2 hr personal training sessions. Cheers all!
Liz: Once again GREAT advice. My wife and I are attempting to do the minimum number of hours in front of T.V. I think ,so far we are doing O.K. but…the football playoffs are starting,the Canucks are playing and Dog the bounty hunter is doing whatever it is he does so I hope all our good intentions are going to be accomplished! Sandy
We don’t have a TV and never have, but it is amazing how much time can be frittered away sitting in front of the computer! There are so many amazingly interesting blogs to read etc.
jb
I am trying to get out there on the days when I don’t work-out with TL and have recently discovered some trails in the woods around our home. I walked from Southridge subdivision to Kettle Valley the other day going through the forest and it only took 1/2 hr one way.
I have been practicing portion control for the few weeks and I am seeing a difference in my body, the fit of my clothes etc. Trying to keep it up as it starts to gets cooler for outdoor exercise and less appealing
yes Liz, your advice is great. Portion control is really helping, I used to eat until I couldn’t eat any more…I am watching less T.V. and have totally quit watching the Canucks because they can only play 1 or 2 periods and then collapse. But I am glad the black team still supports the knuckleheads.
No TV in my house either, but lots of time wasted doing sedentary things… like writing to-do lists!!!
Portion control is a big hurdle for me. I wish for appetite control but that is harder to come by.Potlucks have been my bane in the past, but I was at one on Sunday eve and I took a smaller plate, filled it with salads ( mainly the one I had taken) and one slab of meat and that was it!