Chi For Yourself

5 Tips for Long Term Weight Loss Success

So you took off some pounds and you think they’ll never return. But the sad truth is that we often pack on the pounds soon after.

That’s because we fall back into the same negative habits as before.

If you’ve lost some weight, follow these 5 GenuLines smart tips to guarantee that you keep it off for good.

1. Don’t diet

Dieters regain their weight within 6 months to a year. Some even gain more than they lost after they stopped dieting.

Instead of trying a calendar-based eating plan, why not change your entire outlook on food?

We eat for nourishment and sustainability. Food should taste good and look good . It should appeal to all your senses without containing processed sugars and oils.

Make it a habit to eat foods rich in fiber, protein, omega-3 fatty acids, minerals and vitamins. These include fruits, vegetables, whole grains, meat, and fish.

They give you a longer sense of feeling full. And they’re low in calories.

Use aromatic vegetables like onions and garlic. Add to those spices and herbs to make your food look, smell and taste delicious.

You can also use condiments to add flavor to your dishes.

Another great way to boost your metabolism and burn calories to eat small portions. Do this several times throughout the day.

Use small plates and enjoy a nourishing dish every 3 – 4 hours.

This helps maintain blood sugar levels. You won’t feel that slump in the afternoon while keeping your energy up and calories down.

Also try to focus on what you’re eating. Most of the time, we’re too busy or tired to notice how our food even tastes.

This forces you to eat more than you should and leaves you feeling bloated and heavy.

Instead, take a few seconds to appreciate your food; its texture and smell. You’ll enjoy your food more without having the need to overindulge and eat more than you should.

Also, never underestimate the power of water.

Drink lots of water daily, especially before meals. You’ll keep your body hydrated, increase metabolism and burn more calories.

You can add vegetable or fruit slices for a healthy kick.

2. Strengthen your muscles

As you age you lose muscle mass. So it’s crucial to strengthen your muscles to prevent fatigue, loss of balance and weak bones.

Also, muscle tissue burns more calories than fat, ,even when you’re not working out. Yet another reason to stretch and work those muscles.

3. Accept the setbacks

There will be days when you’re faced with difficult decisions, like going to a party at work or going out with friends. If you can plan ahead, then you’re one step ahead of the game.

You can fill up on healthy snacks before the event. Or you can have something with you that you can munch on like carrot sticks or a granola bar.

There will also be cravings that gnaw at you until you can’t take it anymore. More often than not, cravings are never about the food.

They can be a signal that your body lacks a certain mineral.

For example, when you crave chocolate, what your body is saying is that it’s lacking in magnesium. Cravings could also be a reaction to a stressful day at work, or an emotional problem you’re going through.

All cravings last about 20 minutes so find something to distract yourself. Watching TV, reading a book, even brushing your teeth will kill off your craving.

4. Surround yourself with supportive friends and family

People who believe in the same things as you help you enjoy a healthy, well-balanced lifestyle. They support you and believe in what you’re doing.

What’s more, they become your accountability partner. So if, and when, you slip up, you have someone who provides understanding and support.

5. Exercise

The suggested time frame for maintaining weight loss is at least 250 minutes per week. This comes down to about 45-50 minutes of moderate activity for 5 days.

While these numbers may seem disheartening, it’s actually simpler than you may think. Pick an activity you enjoy, such as walking, swimming, gardening, and start at your own pace.

You can also mix and match, so you don’t get bored. To make things more enjoyable, get a workout buddy, or join a gym and start meeting new people.

After a while, exercising will become a natural part of your daily routine. And you’ll even start to look forward to it.

JohnK 7-1-2024
chiforyourself.com

Overheard:  “Let food be thy medicine and medicine be thy food”

                                                          ~ Hippocrates