Maintaining weight loss is the task you will face after you have managed to lose weight. Gradually changing habits until you have developed good healthy habits is the method I prefer for long-term weight management. But, no matter how fast or slow; using natural or alternative methods; after having put in all this effort you now want to maintain your super healthy slim body without returning to weight problems.
Stay positive
There is no reason why you should put the weight back on but it helps to feel pleased with yourself for a job well done. We all deserve a healthy body and to believe you can maintain weight loss is important; you will succeed as long as you believe you can do it. So always feed yourself positive messages. Taking care of your health is not vanity, but respecting the gift of life; and when you get slim fit and healthy you inspire others to do the same, which is wonderful.
Healthy habits
Getting into healthy habits is key because habits are things that just happen; we do them every day without thinking. Once you have lost the weight it is good to think not about weight loss but about keeping healthy and making time for your health. You need to develop good habits and what is good for your body works. Try to replace bad habits with healthy new habits that are good for your body, such as a run or an evening swim.
Getting into healthy habits now will benefit you for the rest of your life. Here are some of my top tips:
Healthy eating
Aim to eat healthy food 90 percent of the time. Your body needs a balance of nutrients from all the food groups to heal and repair.
Eat three meals per day so that your body has a regular balanced package of food that it can rely on. This should include one main meal and two light meals.
Decide to include colorful vegetables, fresh fruit, whole grains, beans, raw nuts, seeds, carbohydrates, protein and dairy products in your diet every day. Colorful meals are healthy meals.
Cut down on highly modified carbohydrates such as cakes and biscuits and other junk foods!
Eat real food and limit food made in factories.
Allow yourself up to three snacks per day. Two snacks should be healthy, such as fruit or unsalted nuts, and allow yourself to enjoy one small treat per day.
Eat less but enjoy more!
Always watch your portion size. Never eat a meal larger than you can hold in your two hands.
Always say "No thank you" to second helpings.
Desserts or pudding are really a weekend-only treat, but if you must have a dessert choose something low calorie such as yogurt, Fromage Frais, jelly, or one scoop of low fat ice cream. Desserts are treats and so you should only have a small portion. Eat less but enjoy more.
At weekends, allow yourself one extra special treat so that you have something nice to look forward to at the weekend.
Make water your main drink
Your body needs to be hydrated to function well.
Drink 8 to 12 glasses of pure water a day.
If you live in an area with desalinated water drink bottled mineral water.
Make exercise a habit
Everyday exercise is the key to improved circulation, metabolism, and emotional well-being.
Exercise helps you stay strong, mobile and flexible throughout life.
An office worker should exercise for at least 30 minutes per day.
Try to fit in a daily walk to regulate your heartbeat.
Use the stairs when you can and enjoy a run or play sport.
Try to get some outdoor exercise, as it is important to get fresh air into your body.
Ask Alva
I am a 44-year-old female. My height is 1.55 meters. My weight is 64kg and I have a bulging stomach. I exercise 3 or 4 times a week. What should my right weight be? I go on a diet and lose my weight to 58 or 60kg but gain it again because of my craving for sweet and other foods. I have a very sweet tooth. What do you suggest how can I control my eating habits? Thank you.
— Petal
Your BMI is 26 so you really only need to lose 4 kilos. I think if you keep exercising you will tone up and feel better. It is probably your sweet tooth that is causing you to gain weight; constantly eating sugar laden foods is not necessary and can be addictive. You should only have one dessert per day and one sweet snack. Cut down on buying sweet snacks so that the whole family gets into the habit of eating fruit as snacks and not sweet treats that make you crave more.
— Alva
