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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 September 16, 2019

        How to Stop Procrastinating: 11 Practical Ways for Procrastinators

        How to Stop Procrastinating: 11 Practical Ways for Procrastinators

        You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

        We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

        The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

        Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

        1. Break Your Work into Little Steps

        Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

        For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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        • (1) Research
        • (2) Deciding the topic
        • (3) Creating the outline
        • (4) Drafting the content
        • (5) Writing Chapters #1 to #10,
        • (6) Revision
        • (7) etc.

        Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

        2. Change Your Environment

        Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

        One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

        3. Create a Detailed Timeline with Specific Deadlines

        Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

        Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

        My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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        Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

        4. Eliminate Your Procrastination Pit-Stops

        If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

        Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

        I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

        5. Hang out with People Who Inspire You to Take Action

        I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

        Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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        As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

        6. Get a Buddy

        Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

        I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

        7. Tell Others About Your Goals

        This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

        For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

        8. Seek out Someone Who Has Already Achieved the Outcome

        What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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        9. Re-Clarify Your Goals

        If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

        Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

        10. Stop Over-Complicating Things

        Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

        Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

        11. Get a Grip and Just Do It

        At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

        Reality check:

        I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

        More About Procrastination

        Featured photo credit: Malvestida Magazine via unsplash.com

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