October 21

Weight management strategies for long term maintenance

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Body weight maintenance is where people fall down.

 

It is the hardest part of the journey for many.

 

Almost anyone can lose weight but then struggle to keep it off.

 

Why?

 

Well, because diets do not work for the long term.

 

At best they teach you how to lose weight.

 

Or, they show you a method you can use, but they do not teach you how to then maintain your new weight.

 

Now, the body does work against us in this to some extent, as well.

 

There is no such thing as starvation mode.

 

But, your body is designed to hold onto it’s fat.

 

So, when you lose body fat it will ramp up your hunger hormone and dial back your satiety hormone.

 

There’s a double whammy right there.

 

It also slows you down a bit, you will fidget less, have less energy for exercise and your NEAT expenditure will go right down.

 

So, you are burning less calories now, without being aware of it.

 

Put these things together and it is easy to see why weight can creep back on.

 

Even worse can be when you have been on a really restrictive diet.

 

You can’t wait to get back to eating all the things you have been deprived of.

 

All of the above then, are a recipe for rapid weight regain.

 

Three strategies that you will find useful for maintaining your weight:

 

1) Track Your Body weight Regularly

 

I’m talking about  3 – 6 times a week, regularly enough for you to be able to track the average.

 

Studies have shown that people who do this, have better dietary control and regulation.

 

If you track your average, not freaking out at the occasional spike due to a big meal, major stress, or social event;

 

You will be able to see if you are in fact, maintaining your weight, or gaining over time.

 

2) Plan Ahead

 

I am not talking about preparing all food in advance and carrying it everywhere in tuppaware.

 

At the weekends, have a look at the week ahead.

 

What social events are coming up? Meals out? Holidays?

 

Have strategies in place for them, maybe a rough idea of what you will eat? Or what you will eat the day before or after?

 

Plan ahead with your food shopping, buy in the foods you want to be eating.

 

Get a good macro view of what is going on that week and then look at your goals and what you are working on at the moment.

 

Be more organised.

 

3) Be Flexible

 

Work on having a flexible mindset around food and exercise.

 

Know that you will not always be perfect – in fact perfect doesn’t exist.

 

Let go of the all or nothing and understand that things happen.

 

Life crops up and stuff gets in the way of our plans.

 

If you can adapt and change your plans as unexpected things happen you are far more likely to succeed.

 

It is when we throw the ‘fuck it’ switch, after having to work late and miss our planned exercise, that things go wrong.

 

Throw away the ‘good’ and ‘bad’ labels for food as well.

 

Sandwiches for lunch are ok, cereal for breakfast is ok, a ready meal is ok!

 

If you are struggling with this, or any aspect of your diet and/or exercise and would like to speak to us about our 1 to 1 service, please do speak to me.

 

Or you can apply using this link;

https://forms.gle/jjqCmCXg8ceLY4bb8

 

 


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