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6 Secrets People Who Maintain Weight Loss Know But You Don’t

6 Secrets People Who Maintain Weight Loss Know But You Don’t

Losing weight is not all that difficult, it’s losing weight consistently and keeping it off that’s tricky. Have you ever experienced the frustration of piling back on the weight you worked so hard to shift?

The weight loss industry is flooded with quick fixes and unrealistic expectations, this is why our weight loss efforts often fall short. We are lured into numerous diets, detoxes, juices, shakes, fasts and “special” exercise routines for their promises. They sometimes work, but only as long as you use them.

The problem with gimmicks is, you’re excited to give these methods a go in the beginning, but as motivation fades, it’s impossible to maintain weight loss.

The only way to consistently lose weight is adopting new habits and building a lifestyle to support them. The key is making small, sustainable changes instead of short bursts of radical changes.

To help you achieve this, here are the six secrets of people who can maintain weight loss, along with their sanity!

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1. They Don’t Go on Diets

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    Never “go on a diet” again. Crash-course diets are the most unpleasant way to shed pounds and are often unsustainable. As soon as you relapse the weight will come straight back on. It’s totally demoralizing!

    Instead, gradually clean up your eating habits to build a sustainable, healthy lifestyle. Don’t fall for all unrealistic weight loss expectations. Focus on gradual consistent weight loss which can be none without feeling deprived.

    Make small changes, introduce healthy alternatives, then taper down portion sizes slowly. Keep an eye on the scale week by week and adjust your caloric intake accordingly.

    2. They Don’t Eat Based on Emotions

    Many of us fall victim to comfort eating from stress, upset or even boredom. We find ourselves snacking on unhealthy foods (typically high calorie, carbohydrate, and sugar dense) to fulfill us. Yet it never works and the sugar rush only feeds emotions, then guilt worsens it further.

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    The answer is not to become emotionless, but to change your emotional connection to food. Instead of using it to seek comfort, see it as a source of nourishment, vitality and good health. You’ll even get an emotional kick out from eating healthier choices!

    3. They Manage Their Stress in Healthy Ways

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      Apart from comfort eating, stress has many other negative effects on general health and wellbeing. Since modern living comes with a fair amount of stress, it’s essential to manage it healthily. Even with your diet on point and regular exercise, stress may still hinder your weight loss efforts.

      First, make sure you are getting enough rest, typically between  7-9 hours sleep. Next, introduce a stress-relieving activity into your life. It needs to be one that relaxes you and allows you to clear your mind. Consider yoga, meditation, learning new skills or even playing a music instrument.

      4. They Don’t Have “Cheat Days”

      Having a cheat day is not the right approach if you truly want to maintain weight loss. It easily turns into an over-the-top indulgence that stalls your progress. Remember, slow and steady not rash and sporadic.

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      A critical aspect of a sustainable healthy lifestyle is using the 80/20 rule. Stick to your healthy habits most of the time, but allow yourself to indulge when the moment arises.

      Having a “cheat meal” is acceptable, but don’t plan them. Say your friend invites you out to dinner, you can jump on the offer without guilt or derailing your weight loss efforts.

      5. They Don’t Force Themselves to go to the Gym

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        Once your diet is on track, you’ll certainly need regular exercise to maintain weight loss. However, there’s no need to force yourself into activities if they bore you to tears. You can choose any activity that works your body and gets you sweating!

        If the gym is convenient for you, then go for it. Otherwise, you may consider bodyweight exercises at home or a jog around your neighborhood.

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        Participating in a sports activities can be an enjoyable way to get exercise, consider football, badminton, basketball, swimming or even martial arts!

        6. They Have a Plan and Routine

        A healthy lifestyle should not be based on strict rules and depressing restrictions, yet guidelines are critical for staying on track. Having a regular routine and meal plan can be a mental liberation that keeps you moving in the right direct.

        Plan enjoyable healthy meals ahead of time and you won’t make poor choices out of convenience or feel guilty later. Better yet, preparing food ahead of time may make your life easier! Similarly, having a weekly routine will help you manage time and ensure you make continual progress.

        When your motivation dips, which it will, your routine and meal plan will keep you on track and ensure you still maintain weight loss regardless.

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        Last Updated on October 15, 2018

        Why Am I So Tired? 10 Reasons You’re Extremely Tired And How to Fix It

        Why Am I So Tired? 10 Reasons You’re Extremely Tired And How to Fix It

        “Why am I so tired?” is a question that people ask themselves pretty frequently. Everyone gets tired at one point or another, particularly after something like an illness, a long night up with a sick child, or a busy week at work. When tiredness is persistent, however — when you feel tired as soon as you wake up in morning or when sleep doesn’t seem to help, no matter how much rest you get— it may often indicate a deeper, underlying problem.

        While there are a lot of possible reasons for tiredness, here’re some of the most common causes of fatigue:

        1. Dehydration

        If you want to boost your energy levels, first check whether you are dehydrated. The human brain is 85% water, and needs to maintain this level in order to perform its essential functions.

        If you fail to drink enough water, the brain extracts fluids from your blood to compensate for the deficit. As a result, the oxygen levels in your blood drop, reducing the amount of energising oxygen available to your organs and tissues. Fatigue and sleepiness set in rapidly, leaving you more vulnerable to the 2 pm post-lunch crash that many of us experience.

        You cannot cure this crash with caffeine – the only long-term, effective solution is to drink hydrating fluids throughout the day.

        2. Lack Of Exercise

        A workout will surely leave you feeling even more tired, right? Wrong! As counterintuitive as it may sound, physical activities have an energizing effect. Moving your body releases endorphins, increases your heart rate, and boosts your concentration.

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        Try to fit in at least 30 minutes of medium-intensity exercise every day. It’s easiest if you can make this part of our everyday routine, either as soon as you wake up or right after work.

        3. A Poor Diet

        The food you eat has a direct impact on sleep quality and the amount of rest you get every night. For maximum energy, stick to protein, slow-release carbohydrates, and a moderate amount of healthy (unsaturated) fats. The majority of your food should be plant-based, high in fiber, and low in sugar. These choices will prevent blood sugar fluctuations, which can leave you feeling exhausted.

        An easy way to make sure you stick to a good diet is through meal preparation. It’s easy to just get take-out when you’re tired after work, but if you have a meal ready for you in the fridge, you’ll be less tempted by pizza or cheese.

        Find out more about healthy meal prep here: 10 Meal Planning Apps You Need To Have To Get Healthier Easily

        4. Skipping Breakfast

        Physician Dr. Nerina Ramlakhan advises that eating breakfast is key to maintaining a good level of energy throughout the day. When you eat breakfast, you are sending calming signals to the areas of the brain responsible for avoiding danger, along with those that instruct the body to conserve as much energy as possible.

        Ingesting food signals to your brain that there is enough food available to ensure our survival. This encourages it to stay relaxed, which in turn, promotes restful sleep.

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        Some great ideas for a healthy, filling, and make-ahead breakfasts include overnight oats, smoothies, and freezer-friendly breakfast burritos.

        Or if meal-prepping isn’t your think, stock up on easy but healthy breakfast foods like multigrain cereal, yogurt, and fruit: 20 Healthy Breakfast Choices That Will Save You Time

        5. Poor Quality Of Sleep

        We all know that it’s important to wind down a couple of hours before bed. But did you know that it’s what you do throughout the day that promotes good-quality sleep? It’s not just about the number of hours you sleep, but how restful and deep that sleep is.

        TO feel rested, try to regulate your everyday routine to make your sleep deeper and better. Get up at a regular time in the morning to ensure that you get regular sunlight.

        Eat nutritious foods in moderate amounts, and make sure you stay hydrated. Go to bed at the same time. And before bedtime, avoid screens that can give off harmful blue light and also keep you stimulated when you need to prepare for a restful night.

        Read more about how to develop a routine that will get you better sleep: Poor Sleep Quality Comes from All the Things You Do Since Morning

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        6. Sleep Apnea (A Person’s Airways Get Blocked off While They Are Asleep)

        Sleep apnea is a common sleep disorder where a person’s airways get blocked off while they are asleep, causing their oxygen levels to drop while they are asleep. This often causes people to stop breathing at night and then to jerk themselves awake (this can happen over 30 times an hour).

        Because of this, people with sleep apnea can feel short of breath and have low energy levels. Mouthpieces and other devices to aid in breathing as well as the use of a special breathing machine to keep oxygen levels in a safe zone.

        If you feel tired all the time and think you might have sleep apnea, consulting with a doctor is important. Do a sleep study, as this can often reveal if there is an underlying problem causing your tiredness — and once a diagnosis is made, treatment to help you get your energy back begins.

        7. Depression

        Depression is the most common mental health disorder in the United States (and in many other countries of the world as well). It is marked by persistent feelings of sadness or unhappiness but has physical symptoms, too. Apart from fatigue, people may also experience changes in sleeping and eating habits and difficulty concentrating.

        Treatment can often center on anti-depressants, counselling and lifestyle changes like stress management to help manage this condition. You can take a look at these 15 Ways To Overcome Depression And Sadness.

        Many people also benefit from activities like yoga and meditation, which help regulate both the body and mind.

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        8. Hypothyroidism

        If a person has hypothyroidism, their thyroid gland does not produce adequate levels of these important hormones— and the result can be a persistent and unrelenting fatigue, even if someone is getting enough sleep. Other common symptoms of this disorder include mood swings, weight gain and feeling cold all the time.

        Fortunately, simple blood work can reveal if there is a problem and it can be treated with artificial thyroid hormone pills like Synthroid. Check here for signs of having a thyroid problem. If you suspect that you might have hypothyroidism, talk to your doctor.

        9. Anemia

        People with anemia are not able to make enough red blood cells to transport oxygen throughout the their bodies. This is often due to a lack of nutrients like iron or B-12 and can be caused by problems such as heavy periods, bleeding in the digestive tract or pregnancy (due to the increased demands of the growing baby).

        However, in most cases, this can be resolved with treatments like changes in diet, iron supplements or B-12 shots.

        While here are some drinks you can try to relieve symptoms of Anemia, it’s best to do a blood test and consult your doctor in case of any hidden medical conditions.

        10. Cancer

        While you shouldn’t be freaking out about cancer just because you are tired, it is a fact that fatigue is one of the symptoms of cancer. Other common symptoms can include unexplained weight loss and the presence of palpable lumps or growths. This disease is marked by the abnormal and uncontrolled growth of cells that can do damage to surround tissues and possibly spread to other parts of the body.

        Diagnosis is usually by biopsy and treatment often focusses on radiation, chemotherapy or surgery— and generally when a diagnosis is made early, the outcomes for the patient are better.

        Featured photo credit: Lily Banse via unsplash.com

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