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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 September 20, 2018

How to Stay Calm and Cool When You Are Extremely Stressful

How to Stay Calm and Cool When You Are Extremely Stressful

Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

1. Breathe

The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

  • Take five deep breaths in and out (your belly should come forward with each inhale).
  • Imagine all that stress leaving your body with each exhale.
  • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

Feel free to repeat the above steps every few hours at work or home if you need to.

2. Loosen up

After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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3. Chew slowly

Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

4. Let go

Cliche as it sounds, it’s very effective.

The thing that seems like the end of the world right now?

It’s not. Promise.

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Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

Letting go isn’t easy, so here’s a guide to help you:

21 Things To Do When You Find It Hard To Let Go

5. Enjoy the journey

Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

6. Look at the big picture

The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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Will this matter to me…

  • Next week?
  • Next month?
  • Next year?
  • In 10 years?

Hint: No, it won’t.

I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

Stop agonizing over things you can’t control because you’re only hurting yourself.

7. Stop demanding perfection of yourself

You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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8. Practice patience every day

Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

  • The next time you go to the grocery store, get in the longest line.
  • Instead of going through the drive-thru at your bank, go inside.
  • Take a long walk through a secluded park or trail.

Final thoughts

Staying calm in stressful situations is possible, all you need is some daily practice.

Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

Featured photo credit: Brooke Cagle via unsplash.com

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