There is no "one-size fits all" strategy when it comes to losing and maintaining weight. Some people need more exercise, some can work with less. Others need more food while the rest of us may need little. Knowing your own body's needs is important in maintaining weight. Here are a few tips from the American Council on Exercise to help "beef up" your current weight loss or management system.
1.) Weigh yourself weekly: Rather than worry about day to day fluctuations in weight, weighing yourself once a week gives you a better idea of the trend your body is following.
2.) Move as much as possible: Take every opportunity to incorporate movement into your day. Take a walk during your lunch break, minimize t.v. watching and computer time, and when you are sitting; fidget as much as possible. All of these small things add up to more calorie loss in the long run.
3.) Create a healthy home environment: Yes, clean out those cupboards and refrigerators and replace unhealthy food items with more nutritious choices. If you can't resist the occasional treat, keep it small. Keep your gym bag by the door or in your car where you are sure to see it as a reminder to exercise.
4.) Learn how to cope with stress: Everybody get stressed, it's how you handle it that is important. Stress can easily send you backsliding into old behaviors and routines. Learn to take a new perspective on stressful situations. Practicing mindfulness, relaxation, and visualization techniques can be of great help to deal with the stress of everyday life.
5.) Activate your social life: Even more! Do you work out alone? Invite a friend to walk, run, or hit the gym with you. Activities such as bowling, hiking, and bike riding can also be great social activities. The point is to connect with others and integrate physical activity into your social life. It makes being active more fun!
6.) Keep a measuring tape handy: About once a month give your waistline a check. If things have changed, adjust accordingly.
In addition to these tips, the American Council on Exercise has stated that by eating plenty of low-fat protein, exercising regularly, limiting sugar, not skipping meals, and rewarding yourself for staying on track are important factors for weight loss and management.
Remember: Keep it simple!
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