How to Lose Weight … AND … Keep It Off For Good!

Monday, Aug 7, 2023 | Coaches, Lifestyle

For many of us losing weight was not a one time experience. We have all experienced weight fluctuations, gaining and losing repeatedly, going on and off diets. In recent years the focus has shifted towards Lifestyle and Mindset as essential elements for successful, long-term weight management. Changing our approach to healthy eating and maintenance can make all the difference. We must break free from old habits that hinder our progress. While all weight loss plans can work, the key lies in making comfortable and sustainable changes. Rather than viewing it as a restrictive “diet,” we should consider incorporating small, manageable adjustments that become a part of our daily routine.

We are all aware of the foods that aren’t the healthiest choices, like hot fudge sundaes or bags of chips. But occasional indulgences are okay, as long as we track them and avoid guilt or perfectionism. Here are some tips on integrating small changes:

  1. Empty calories aren’t limited to just food; beverages can be culprits too. Many sugary drinks contribute unnecessary calories. Cutting back on soda or fruit juice, which can be high in sugar, can make a significant impact. The American Heart Association recommends limiting added sugar to 36 grams per day. This applies to children as well.
  2. Learning to recognize proper portion sizes is crucial. Using a food scale and measuring our food can help with accurate tracking. When eating out, if the portions seem oversized, consider splitting the meal and bringing the leftovers home for lunch.
  3. Cooking methods matter too. The air fryer is a fantastic invention that allows us to cook with less oil, making meals healthier and more delicious.
  4. Identify your trigger foods and keep them out of the house. Opt for single-serving portions or snack bags rather than buying items that tempt you to overindulge.
  5. Snacking can be a part of a healthy eating routine. By replacing unhealthy snacks with better choices like rice cakes, fruit, popcorn, or string cheese, we transition towards a sustainable lifestyle.
  6. Explore the various healthier bread options available, like 647 bread, Joseph’s pitas, tumaros wraps, or light English muffins. These choices can significantly reduce calorie intake.
  7. Make a commitment to sit down and enjoy meals on a plate rather than eating in the car or standing in front of the fridge. Treat yourself with dignity and respect.
  8. Remember that overall health matters more than just the number on the scale. Even individuals without weight issues can face health problems.
  9. Be cautious of misleading labels like “lite” or “reduced.” Always read the nutritional information and compare products to make informed choices.

Having the right mindset is crucial for weight loss success. Believe in yourself and your ability to make small, positive changes that will improve your health and that of your family. Don’t be too hard on yourself if you’re not perfect; progress comes with steady steps. If you encounter a rough patch, plan to get back on track. Celebrate every little success as they lead to significant achievements. Embrace this lifestyle approach to weight management, and you’ll find yourself feeling comfortable, free from deprivation, and no longer on a restrictive diet. This is the goal worth achieving.”