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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 14, 2019

        7 Ways To Make Exercise Fun For Everyone

        7 Ways To Make Exercise Fun For Everyone

        From Atkins to Paleo to eating gluten-free despite not being one of the rare few people afflicted with celiac disease, fad diets are everywhere. It drives me crazy because I believe these diets do more harm than good. Your body is made up of a variety of vitamins, nutrients, and minerals, and losing weight healthily isn’t possible when you fill your body with unnecessary synthetic plastics, sugars, and powders. There’s no easy button in life.

        What you need to do is exercise, which isn’t very appealing to many people. Workouts take work, so there’s already a stigma involved in going to the gym. Starting a healthy workout regimen becomes easier when you make it fun. If you want to live long and prosper, get off the couch and try these methods to turn your workout into a playout.

        1. Take the scenic route.

        Walking is an easy way to transition to a healthy lifestyle, and it’s free. Not only do you burn calories (check out this calculator for how many calories you burn based on your weight), but you see the world in a different way. Hiking in nature is great if you have access to it, but don’t let living in an urban area deter you from walking.

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        Whenever I’m creatively stuck I get my head straight by walking a couple of miles. It’s also how I discover new paths, meet new people, and stumble upon hole-in-the-wall spots I never would have found otherwise. You could drive past the same place every day and never appreciate the beauty, nor even notice it’s there.

        2. Distract yourself.

        No matter what exercise routine you choose, use the time to meditate. You may wonder how marathon runners are able to put so many miles on their bodies. It’s because the pain from running that you avoid is something they’ve learned to harness to enter a transcendental state. If you’re aware of the benefits of meditation and exercise but don’t have time to do both, you can combine them, killing two birds with one healthy stone.

        3. Listen to music or podcasts.

        There are few experiences in life more pleasurable than turning up the music and drowning out the world around you. With so many podcasts and music apps available on your smartphone, you can easily find entertainment options perfectly suited to your personal tastes. Never worry what people may think of you when working out;instead, crank up the volume and get lost in your own world. You’ll be in shape before you know it.

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        4. Bring a friend.

        Some people can’t go anywhere alone. While I highly recommend dining out and seeing a movie in a theater alone, having company while exercising is very helpful. It allows you to pace yourself with someone else, and gives you a coach to motivate and push harder than you may have on your own.

        Many exercises are safer when done with a friend, and some sports can only be played with another person. Involving others in your goals can mean the difference between success and failure. Just remember to continue exercising if the other person flakes, or they’ll be in control of your health.

        5. Accessorize.

        There are accessories that can make exercise easier, and sometimes buying a new toy can add some much-needed fun to your routine. With apps like RunKeeper and Nike+, your smartphone is capable of tracking your vitals and progress. Wrist weights can add a new dimension to your workout, and, if you exercise at night, a headlamp can help you see what’s in front of you so you don’t trip.

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        For urban runners and power-walkers, one of the biggest obstacles is other people. It’s difficult to get in your meditative zone and enjoy your music when you constantly have to dodge people. To resolve this vexing issue, Runbell, a startup in Tokyo, has developed the runner’s version of the bicycle bell. With this lightweight brass bell warning people you’re approaching from behind, you’re free to maintain your transcendental state while continuing your workout. Head to their Kickstarter campaign to pledge your support.

        6. Compete.

        A little healthy competition can motivate you to push yourself further in your workout regimen. There are apps like Zombies, Run! which turns your run into a video game, and MyFitnessPal which allows you to connect with others in the exercise community. Whether you’re directly competing with a friend, an online community, or against your previous self, setting goals is the key to reaching them. Running with no destination can feel like an impossible task, and it’s easy to get distracted.

        7. Relax.

        The best part about exercising is how much you enjoy the downtime. If you think laying on your couch all day is enjoyable, it has nothing on that hour you spend as a couch potato after a rigorous workout. Jay-Z said it best, “in order to experience joy, you need pain.” The harder you push yourself while exercising, the better you’ll feel when you’re relaxing.

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        With that said, don’t relax too much, or it loses the effect. It’s okay to indulge every so often. Treat yourself to some junk food you’re craving, imbibe a drink here and there, and spend a day vegging out on your couch. Staying healthy doesn’t have to be torture. Just turn down when you can and dedicate some time to better the health of your body. You only get one.

        Featured photo credit: tpsdave via pixabay.com

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