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4 Hacks for Keeping Off That Weight You Lost

4 Hacks for Keeping Off That Weight You Lost

Many people think that dieting is one of the hardest thing that they have ever done. For most of them, that is probably true. Unfortunately, what many of these dieters do not realize is that dieting is a lifestyle. A person cannot go on a six-month diet, lose a lot of weight, then go back to their old ways and expect to maintain their new weight.

Luckily maintaining a weight is much easier than actually losing weight. There are a few simple lifestyle changes to make that will work for a vast majority of people. Here are four.

1. Intermittent Fasting

Intermittent fasting is not dieting. Rather, it is choosing when to eat and when not to. It involves scheduling out your day so that you skip certain meals and eat more for other meals. Many studies have come out that show that this actually works incredibly well. It can be thought off as a semi-diet that lasts forever.

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There are dozens of ways that people choose to structure their intermittent fasting, whether it is one day of fasting a week with six days of eating what you want, or skipping lunch every single day.

The concept is that if you skip a meal and eat as much as you want later, you will still end up eating less overall. Many people have reported that intermittent fasting helps them to not only maintain, but continue to lose weight after a diet.

2. Avoid Bored Eating

A lot of research has been done on bored eating. Let’s face it. Eating is interesting and fun, and when we get bored the first place we often go is the refrigerator.

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Unfortunately the foods we eat while bored are usually the worst foods for us. There are a number of ways to eliminate bored eating, or to dampen it. One great way is to simply not buy foods that are easy to eat when bored. If you must buy foods like this then try to have some low-calorie easy alternatives on hand all the time.

3. Portion Control

This is one of the biggest influencing factors on whether or not an individual gains weight again after dieting. There are many different reasons that people eat more than they should. Surprisingly it often doesn’t stem from simply a desire to eat until one’s stomach hurts.

Many people feel the need to eat everything that is on their plate regardless of how full they are. They will up their plate with as much food as the plate will hold when they are hungry, and then regret it halfway into the meal. However, they feel obligated to finish the meal because some people are not as blessed as the are.

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This is not advocating to throw away one’s food. Rather it is important to build your meal in such a way that that the food runs out right when you are at a healthy, full level. You can do this by putting much smaller portions on your plate when you start eating, or there are actually some great programs out there, similar to dieting programs, that offer portion-controlled meal delivery. I use a company called Nutrisystems. You can see a great review and explanation of how they work here.

4. Habits

Researchers say that it takes 21 days to build a habit. The day you stop your diet is the day to start structuring your habits. Many people do not realize how unhealthy their habits are until they make a list and look at them. For some people it is a morning coffee run every morning. For others it is a candy bar every time they go to the store, or a 12-pack of soda that they buy every time it goes on sale.

Spend the day after you stop your diet deciding which habits you will allow back into your life. Find alternatives to some of your worse eating habits. This simple step could save you from ever having to do your diet again.

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These four aren’t all inclusive, but following these simple steps can ensure that you never have to get on that awful diet again.

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Last Updated on November 5, 2020

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. A rut can manifest as a productivity vacuum and be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. Is it possible to learn how to get out of a rut?

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, or a student, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on Small Tasks

When you are in a rut, tackle it by starting small. Clear away your smaller tasks that have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate positive momentum, which I bring forward to my work.

If you have a large long-term goal you can’t wait to get started on, break it down into smaller objectives first. This will help each piece feel manageable and help you feel like you’re moving closer to your goal.

You can learn more about goals vs objectives here.

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2. Take a Break From Your Work Desk

When you want to learn how to get out of a rut, get yourself away from your desk and go take a walk. Go to the bathroom, walk around the office, or go out and get a snack. According to research, your productivity is best when you work for 50 minutes to an hour and then take a 15-20 minute break[1].

Your mind may be too bogged down and will need some airing. By walking away from your computer, you may create extra space for new ideas that were hiding behind high stress levels.

3. Upgrade Yourself

Take the down time to upgrade your knowledge and skills. Go to a seminar, read up on a subject of interest, or start learning a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college[2]. How’s that for inspiration?

4. Talk to a Friend

Talk to someone and get your mind off work for a while. Relying on a support system is a great way to work on self-care when you’re learning how to get out of a rut.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget About Trying to Be Perfect

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies. Perfectionism can lead you to fear failure, which can ultimate hinder you even more if you’re trying to find motivation to work on something new.

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If you allow your perfectionism to fade, soon, a little trickle of inspiration will come, and then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

Learn more about How Not to Let Perfectionism Secretly Screw You Up.

6. Paint a Vision to Work Towards

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the ultimate goal or vision you have for your life?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action. You can use the power of visualization or even create a vision board if you like to have something to physically remind you of your goals.

7. Read a Book (or Blog)

The things we read are like food for our brain. If you are out of ideas, it’s time to feed your brain with great material.

Here’s a list of 40 books you can start off with. You can also stock your browser with only the feeds of high quality blogs and follow writers who inspire and motivate you. Find something that interests you and start reading.

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8. Have a Quick Nap

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep[3].

Try a nap if you want to get out of a rut

    One Harvard study found that “whether they took long naps or short naps, participants showed significant improvement on three of the four tests in the study’s cognitive-assessment battery”[4].

    9. Remember Why You Are Doing This

    Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

    What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall your inspiration, and perhaps even journal about it to make it feel more tangible.

    10. Find Some Competition

    When we are learning how to get out of a rut, there’s nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

    Colleagues at work, competitors in the industry, competitors’ products and websites, and networking conventions can all inspire you to get a move on. However, don’t let this throw you back into your perfectionist tendencies or low self-esteem.

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    11. Go Exercise

    Since you are not making headway at work, you might as well spend the time getting into shape and increasing dopamine levels. Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, or whatever type of exercise helps you start to feel better.

    As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

    If you need ideas for a quick workout, check out the video below:

    12. Take a Few Vacation Days

    If you are stuck in a rut, it’s usually a sign that you have been working too long and too hard. It’s time to get a break.

    Beyond the quick tips above, arrange one or two days to take off from work. Don’t check your (work) emails or do anything work-related. Relax, do your favorite activities, and spend time with family members. You will return to your work recharged and ready to start.

    Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest.

    More Tips to Help You Get out of a Rut

    Featured photo credit: Ashkan Forouzani via unsplash.com

    Reference

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