You went one more diet, and this time you really lost a lot of weight. You feel great, you look better and you are much healthier. Still, you can't get rid of the fear the weight might come back. Like other times.
It doesn't have to! There are very effective strategies how you can ensure that it won't. Gaining weight back after a diet is the result of having gone on the wrong diet (one that never told you about weight management) and of mistakes people make over and over because of not understanding the causes of their weight problem and the principles of long-term weight loss. How could they if their diet program never taught them?
Here are three powerful strategies that will help you to hold on to your weight loss achievements:
Understand your vulnerability
Don't go "back to normal"
Monitor your weight
Strategy #1: Understand your vulnerability
You need to understand that right after losing weight you are at a greater risk to gain weight again. You went through a difficult time with many restrictions. Losing weight, especially losing a lot of weight, requires commitment, sacrifices and a serious effort - no matter whether you follow a restrictive crash diet or a slower healthy-eating-approach.
Now that you are slim, it's very tempting to jump back into indulgence and eating whatever you feel like. It's like wanting to catch up on what you missed whilst dieting. When you are aware of this danger, you can avoid walking into this trap. Because you will be on your guard.
Understanding your vulnerability means to understand the causes of your weight problem. Unfortunately, most diets don't pay attention to determining these fat-making habits. Why did you gain weight in the first place? Only if you know that, you can take precautions so that it won't happen again.
Strategy #2: Don't go "back to normal"
Most people become overweight because they eat unhealthy and are barely physically active. Try to find out which of your habits made you pick up weight, and avoid going back to these. Find new healthier lifestyle habits to replace them so that you won't feel deprived of anything and can enjoy your life.
Leave the fast-food and sweets for occasional treats and eat healthier foods most of the time: Lots of fruit and vegetables which are packed with nutrients, and whole grain products rather than the refined white bread, pasta and rice. Grains fill you well because they contain lots of fiber, but since they are rather low in calories it's difficult to eat too much of them or pick up weight when they are a main part of your diet.
Also be more active. Take up some sport. Walk a bit more. Don't take the car for every small distance. Play soccer with your kids. Any activity you did not do before will help you to keep the weight off.
Strategy #3: Monitor your weight
I'm not saying you need to weigh yourself daily. You don't gain weight that quickly, and small fluctuations are normal. But keep an eye on your weight so that you can pull the breaks before things grow out of proportion.
When you feel your clothes getting tight, take measures immediately. Reduce calories for a while until your weight has gone back to normal. Eat a bit more healthy foods, have fewer treats and fit in some extra activity. It's much easier to lose a few extra kilos than dozens of them.
With these three weight management strategies you don't need to fear that you will become fat again. When you change your lifestyle and adopt healthier habits, you can prevent picking up a lot of weight. Ideally, you should lose weight with the same strategies that you use for controlling your weight afterwards, because in that case, by the time you get to do weight management it will be so much part of your life that you will barely notice you do it.
Bettina Berlin is a health professional specializing in healthy weight loss approaches. Losing weight can prevent diseases, improve recovery and bring relief for chronically ill people. Are you tired of diets letting you down? Visit http://www.elishas-quick-recipes.blogspot.com to discover how you can achieve permanent weight loss whilst enjoying your life to the fullest! Get The Slim Habit NOW, the weight loss program that teaches you to change your lifestyle instead of torturing you with diets!
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