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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 January 21, 2020

        The Best Way to Create a Vision for the Life You Want

        The Best Way to Create a Vision for the Life You Want

        Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

        your vision of where or who you want to be is the greatest asset you have

          Why You Need a Vision

          Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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          How to Create Your Life Vision

          Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

          What Do You Want?

          The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

          It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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          Some tips to guide you:

          • Remember to ask why you want certain things
          • Think about what you want, not on what you don’t want.
          • Give yourself permission to dream.
          • Be creative. Consider ideas that you never thought possible.
          • Focus on your wishes, not what others expect of you.

          Some questions to start your exploration:

          • What really matters to you in life? Not what should matter, what does matter.
          • What would you like to have more of in your life?
          • Set aside money for a moment; what do you want in your career?
          • What are your secret passions and dreams?
          • What would bring more joy and happiness into your life?
          • What do you want your relationships to be like?
          • What qualities would you like to develop?
          • What are your values? What issues do you care about?
          • What are your talents? What’s special about you?
          • What would you most like to accomplish?
          • What would legacy would you like to leave behind?

          It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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          What Would Your Best Life Look Like?

          Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

          A few prompts to get you started:

          • What will you have accomplished already?
          • How will you feel about yourself?
          • What kind of people are in your life? How do you feel about them?
          • What does your ideal day look like?
          • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
          • What would you be doing?
          • Are you with another person, a group of people, or are you by yourself?
          • How are you dressed?
          • What’s your state of mind? Happy or sad? Contented or frustrated?
          • What does your physical body look like? How do you feel about that?
          • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

          It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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          Plan Backwards

          It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

          • What’s the last thing that would’ve had to happen to achieve your best life?
          • What’s the most important choice you would’ve had to make?
          • What would you have needed to learn along the way?
          • What important actions would you have had to take?
          • What beliefs would you have needed to change?
          • What habits or behaviors would you have had to cultivate?
          • What type of support would you have had to enlist?
          • How long will it have taken you to realize your best life?
          • What steps or milestones would you have needed to reach along the way?

          Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

          It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

          Featured photo credit: Matt Noble via unsplash.com

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