How to Maintain Weight Loss: 5 Tips Good for you: Youve achieved your desiredwe…

How to Maintain Weight Loss: 5 Tips Good for you: Youve achieved your desiredweight. Next up? Keeping it off. Yes you can! Have a positive attitude. The changes you made can stick. Use these five tips to help you stay on track: Dont skip meals. Skipping meals can slow yourmetabolismdown. Skipping meals can also cause overeating later in the day. Weigh yourself daily. A daily weight-in may seem like overkill but research shows the method is more effective than getting on the scales less frequently. Keep a health journal. To ensure youre sticking to your healthy goals write down everything you eat or drink. Be honest and accurate; otherwise the journal is not as helpful. The journal will help you see when youre reaching for higher-calorie foods so you can make adjustments. You can also record when you exercise (and how long). Notice any trends — for example if youre gaining weight because youre eating the same but stoppedexercising. Stay committed to a healthy diet. Eat a variety of foods to get all thenutrientsyou need. Include choices from whole grains fruits vegetables and lean protein sources. Be active. Nows not the time to cut back on your workouts. You still want to exercise most days of the week.Physical activityis one of the most important aspects of keeping weight off so make sure youre building it into your daily routine. ====== . ==>watch weight loss program here:https://ift.tt/2IXvBRt . 13 Ways to Maintain Your Weight Loss You’ve probably heard that 95 percent of alldiets fail. In other words almost everyone who loses weight eventually regains it. This isn’t true but it’s easy to understand why so many of us believe it. The problem isn’t really with diets. It’s with a lack of guidance after your diet. Christopher Sciamanna M.D. discovered this the hard way. After losing 30 pounds he described his new lower weight as “shockingly challenging” to maintain. Luckily for himand for the rest of usDr. Sciamanna had the perfect job for learning how to deal with this challenge. He’s a physician and research scientist at Penn State University’s Milton S. Hershey Medical Center. He and his colleagues decided to study weight-loss maintenance. For the past two decades this field of research has focused on a single group of people: those who choose to join the National Weight Control Registry (NWCR). To qualify they have to lose at least 30 pounds and keep theweight offfor at least a year. And when experts study NWCR participants their efforts reveal this bleak checklist of post-diet strategies that nobody enjoys: 1. Exercise at least an hour a day almost every day 2. Follow a low-fat low-sugar low-calorie diet 3. Eat more or less the same stuff all the time 4. Minimize TV watching 5. Eat breakfast Ugh (mostly). You can understand why dieters continue searching for alternatives and why dieters and nondieters alike believe permanent weight loss is virtually impossible. But it’s not. Dr. Sciamanna’s team found that more than a third of those who lost at least 5 percent of their initial body weight kept it off. About a sixth of those who lost at least 10 percent were able to do the same. These results should be encouraging. Remember even if you fall short of your original weight-loss target permanently downsizing 5 to 10 percent of your girth offers substantialhealthbenefits and almost certainly improves your appearance as well. To keep weight off you have to adjust. You’ll require skills and practices that are different from the ones you used to drop the pounds in the first place. “Maintenance requires a specific focus” Dr. Sciamanna says. “It’s like an exit strategy to a war. Once you lose weight it’s not ‘mission accomplished.’ You need to rethink how you’re going to maintain the weight loss.” Here are three ways to keep lost pounds off for good. Find your new normal.When you begin a weight-loss program says Dr. Sciamanna you’re willing to make enormous zero-to-60 changes. A drive-thru addict might quit cold turkey. A careless chowhound might start weighing his food and tracking his calorie intake religiously. “But at a certain point you want your old life back” he says. “There’s a huge fatigue that sets in. How long do you want to spend on that one problem?” You can’t literally have your old life back because that’s how you gained so much weight in the first place. But you can create a “new normal” with these three practices. Of course sometimes you feel ravenous even though you just finished lunch; in that case some food ingredients could be sabotaging your waistline. .==== Fitness Tips & Tricks Health/BeautyAutoridade FitnessMulher FIT & CIANestlé FitnessVida FitnessThe Fitness CaféSoy.FitnessFitness Authority Diet Doctor Men’s Fitness Fitness BabesWeight WatchersAll about Fitness UNILAD FitnessFitness GurlsWeight Loss IdeasWeight loss tricky tipsInspiring Weight Loss TransformationsWeight loss tipsWeight Loss SecretsLose Weight By Eating with Audrey Johns Lose Baby WeightHealthy Weight & Diet TipsBeyond DietFitness Diet123dietThe Healthy MummyGym Workout & Diet PlanDiet and NutritionLow Carb Keto DietThe Eat-Clean DietFitness GirlsExtreme Fitness Lifestyle Fitness Exercises Fitness Fitness Lovers Fitness VidLocura FitnessFitness Tips LoversMuscle & FitnessFitness CoupleJosef Rakich FitnessWorld of FitnessFans of Health & FitnessHot Fitness GirlsZac Smith FitnessJayde Nicole Fitness Fitness work outNick Cheadle FitnessINSIDER fitnessFitness MOTIVATIONEverything about FitnessTeam Fitness TrainingAll about FitnessPower Girl FitnessAn&Ed Fitness MotivaciónMuscle & Fitness MagazineMuscle & Fitness HersYo soy fitnessRutina FitnessAdicción Fitness GYMVidaFitPasion FitnessStrongman FitnessDieta FitnessBlack FitnessLA FitnessRE FitnessAnytime Fitness ift.tt/2DDAnxF

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