How to Maintain Your Weight Loss

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maintain weight loss, How to Maintain Your Weight Loss, Dr. Nicolle

Hi! Welcome to Fit, Food, and Fun Fridays! Today we’ll talk about how to maintain your weight loss. You have achieved your goal of losing weight; now, you have to maintain it. One of the most important things to keep in mind is to avoid things that trigger your previous bad habits, such as poor choices of food and binge eating. Here are some tips to maintain your weight loss.

 

Reduce alcohol consumption

Alcohol can cause weight gain in four ways: it stops your body from burning fat, it’s high in kilojoules (empty calories), it can make you feel hungry , and it can lead to poor food choices. If you are trying to lose or maintain your weight, you need to reduce your consumption of alcohol, as it lowers self-control and inhibitions. You are more likely to eat the foods you should avoid when you are drinking. Alcohol can still be part of living a healthy lifestyle. You just need to drink it with meals and in moderation. Drinking more than that can trigger overeating throughout the night and eating not-so-healthy foods the next day. Aside from not helping you stay on track, it can also be harmful to your maintenance efforts if it happens often. Set limits for your alcohol consumption. This includes limiting the amount you drink and the times you go out for drinks. You can share your limits with like-minded or supportive friends to get the encouragement you need.

maintain weight loss, How to Maintain Your Weight Loss, Dr. Nicolle

Avoid addictive foods

There are a lot of common foods that are addictive. These foods create a pleasant reward signal in your brain, which causes weaker self-control and strong cravings. As a result, you overeat and pick those foods over healthier choices. Processed foods such as crackers, commercially fried foods and foods with refined carbohydrates, such as baked goods, sweets, bread, and cereal, are addictive foods. These foods are often unsatisfying, so you will want more. When you avoid these foods, you can stick to healthier eating practices. Avoiding these foods will also make healthy foods taste better. Stop comparing and you will better enjoy and appreciate the textures and flavors of healthier foods.

 

Exercise

To maintain your weight: Work your way up to 150 minutes of moderate-intensity aerobic activity, 75 minutes of vigorous-intensity aerobic activity, or an equivalent mix of the two each week. Strong scientific evidence shows that physical activity can help you maintain your weight over time.

 

Assess your relationships

Do the people you hang out with help you stay on the right track? It won’t take long to determine if people who are not supportive, make you feel stressed, or bring you down and those who really support and encourage you. While it is almost impossible to completely get rid of these kinds of relationships in your life, being aware and avoiding situations that can be hard for you to overcome can certainly help. Try to build new friendships with like-minded and supportive people. You can join social media groups, workout classes, forums, and other groups that you find interesting.

 

Remember that maintaining your weight is a lifelong process. You need to discover the right balance between practicing healthy, viable habits to maintain your weight and pampering yourself so you don’™t feel deprived. It is important to be aware of the factors that trigger your bad habits and create a plan to overcome them in order to enjoy long-term success. You can also work with a professional to learn tips that will help you eat less without counting calories or feeling deprived, stay motivated, exercise right, and enjoy a healthier lifestyle.

I would love to give you a free resource sheet to support your healthy weight loss journey. Click the button below to receive your gift.

 

maintain weight loss, How to Maintain Your Weight Loss, Dr. Nicolle

 

I really wanted to talk about this topic today because the overweight and obesity epidemic is at an all-time high! We are a fat society and it’s killing us prematurely. Not only do I truly believe that you have the power to lose weight to improve your health, but the science also agrees! You can adopt healthy lifestyle practices that improve your health and enrich your life, which can in turn improve the lives of those close to you. You have the power to break the cycle of obesity so that you can leave a legacy of health to your loved ones.

 

I use lifestyle medicine as the first line of treatment, before medications, to treat lifestyle-related chronic diseases. Lifestyle-related chronic diseases include diabetes, hypertension, obesity, and some cancers, just to name a few. Lifestyle practices, such as eating a whole-food plant-based diet and regular physical activity, can help you lose weight, and maybe reverse some of your chronic diseases. In certain cases, these approaches may even outperform pharmaceutical therapy. But I always tell my patients that conventional medications may be appropriate at this time to prevent catastrophic illness, but over time, you can work to make the necessary lifestyle changes to possibly reduce and/or eliminate medications. Please remember to always consult your physician for your particular needs and circumstances prior to making any decisions whatsoever.

 

Weight Monitoring

Since weight management is very important in combatting chronic diseases, I recommend that you be mindful of your weight and its fluctuations, and that you monitor your weight AT LEAST on a weekly basis. I recommend a scale that includes a body composition monitor (*this scale cannot be used with a pacemaker or other implanted devices).

 

Physical Activity

Physical activity (or exercise) can improve your health and reduce the risk of developing several chronic diseases like high blood pressure, type 2 diabetes, and cancer, just to name a few. Physical activity can improve your mood, boost your immune system, and even help you maintain a healthy weight.

 

I often recommend yoga and resistance training for physical activity, but as you are aware, there are plenty of forms of “movement” that you can do! But for the basics, especially if you’re just getting started, yoga and resistance training are where I would start.

 

Yoga

Yoga can be a great way to improve your strength and flexibility, manage your stress, improve your heart health, and lose weight! I recommend using a grounded yoga mat to connect yourself with the earth and reduce inflammation.

 

Resistance Training

Resistance training is the mainstay for overall health. It not only has beneficial effects on reducing body fat, it also increases muscle size and strength. Check out some basic dumbbells/free weights that I recommend to everyone.

 

Another alternative for dumbbells/free weights are resistance bands. They are great for physical therapy, yoga, strength training, and excellent for traveling.

 

Remember, living a healthy lifestyle including eating a whole foods plant-based diet, regular physical activity, and reducing stress are the best ways to maintain a healthy weight. Let me know what you think in the comment section below.

 

Stay healthy,

 

Dr. Nicolle

 

PS. I am always asked what tools and resources I recommend to help you reach YOUR health goals. Here is the ever-growing, always updated list for you.

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How to Maintain Your Weight Loss

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