11 Steps To Manage Your Weight - Seasonal Guide to Healthy Living

 11 Steps To Manage Your Weight - Seasonal Guide to Healthy Living 

You've lost weight and don't want to see that number backed up on your scale. Although gaining weight back can feel inevitable, it doesn't have to be. In fact, a study by the National Weight Control Registry found that long-term weight maintenance is possible - if you follow these basic behaviors:

1. Build more lean muscle.

 burning food in the body by continuing to build lean muscle. "Muscle has a higher metabolism than fat," explains Emily Banes, RD, clinical dietitian at Houston Northwest Medical Center. If you don't already train weights, add this type of exercise to your overall program now. If you do, increase the amount of weight you lift to keep yourself challenged. 

2. Fight hunger with more filling foods.

 A three-year study at the University of Pittsburgh of 284 women between the ages of 25 and 45 found that those who avoided weight gained the best were those whose meals were kept healthy. "Maintaining a sense of fullness can be done with foods high in fiber -- think fruits and vegetables, whole grains, and lean protein," says Jenna Anding, PhD, RD, of the department of nutrition and diet. science at Texas A & M University in College Avoid temptation.

The University of Pittsburgh study also found that women who best control their weight are good at resisting the temptation to binge on forbidden treats. This doesn't mean never indulging in a soft dessert again, but rather choosing - and limiting - your moments. There are many ways to avoid daily temptation, including planning ahead when eating, eating less, and banning your worst weaknesses from home

 4. Count calories.

according to the University of Pittsburgh study, is regularly counting calories. Use a journal like My Calorie Counter to keep a running total throughout the day if it helps you track calorie consumption. In the weight-control survey, the women who were most successful were less than 1,800 calories a day and limited fat intake. 

5. Plan your meals in advance.

A maintenance diet has many of the same components as a weight loss diet. Having a meal-by-meal plan that you can stick to, even though it has more calories than your diet plan, can act as a guide to keep you on track.

6. Consider adding minutes to your exercise plan.

Experts recommend at least 30 minutes of physical activity five days a week, but emphasize that the more you exercise, the better you will be able to maintain a weight loss. Participants in the weight control survey walked at least 60 minutes every day - or burned the same calories in other activities - so aim for 60-90 minutes of physical activity every day 

7 . Measure your portions.

 According to a study by the Center for Disease Control (CDC) of more than 4,000 adults in the US, the biggest success factors are measuring portions and fat, the most caloric food, especially. This doesn't mean you have to carry a food scale with you everywhere you go, but using it as often as possible at home will teach you how to eyeball portion sizes in restaurants and instantly know if how much to eat, and how much to take home a doggie bag.

8. Weigh yourself every day.

 The same CDC study reported that people who weighed themselves once a day were twice as successful at keeping the weight off as people who didn't step on the scale as often. Weighing in daily, which can be discouraging when you're on a diet, can be a commitment during maintenance;

9. Let your plate be your guide. 

When you can't count calories or measure portions properly, Banes recommends using the "plate method" as a way to control the amount you eat. A great tip for dieters, this only works for people on a maintenance plan. Simply put, when you serve yourself using this method, at least half of your plate should be vegetables and the remaining space should be split equally between lean protein and whole grains. If you go back for seconds, limit yourself to vegetables, fruits or low-fat dairy.

10. Watch less TV

In the National Weight Control Registry Survey, dieters who watched fewer than 10 hours of TV a week were more successful at maintaining weight loss than those who spent more time in front of the television. And less TV time can have other benefits, too — an analysis from the Harvard School of Public Health finds that too much TV can increase your risk for heart disease, diabetes, and death.

11. Eat breakfast. 

They call it the most important meal of the day for a reason. In the survey, women who regularly ate breakfast were more successful with long-term weight loss than those who skipped the first meal of the day. It's best to eat similar healthy options regularly (think oatmeal, Greek yogurt, and fresh fruit) and always start with a good breakfast to avoid splurging or overeating on special occasions.

Now that you know the secret to long-term weight-loss success, get started on your weight management program today!