Here are 7 things successful weight managers do to sustain their weight loss results.
Successful weight managers make it a priority to engage in regular physical activity. They aim for at least 30 minutes of moderate-intensity exercise daily, which can include activities like brisk walking, cycling, or even gardening.
Making exercise a consistent part of their routine helps them maintain their weight loss and build a healthier lifestyle. They often incorporate a mix of cardio and strength training to maximize their physical fitness.
Limiting screen time is another key strategy employed by successful weight managers. Excessive television watching or prolonged periods spent on digital devices can lead to a sedentary lifestyle, which contributes to weight gain.
By setting boundaries on screen time and choosing different pastimes, they reduce the likelihood of mindless snacking, which often accompanies screen use.
A cornerstone of effective weight management is making informed food choices. Successful weight managers often opt for low-calorie, low-fat foods. This involves selecting items at the grocery store that have been modified to contain less sugar and fat.
They read food labels carefully and prioritize whole foods such as fruits, vegetables, lean proteins, and whole grains, which help them stay full longer without consuming excess calories.
Preparing most meals at home gives successful weight managers control over their ingredients and portion sizes. By cooking at home, they can avoid the hidden calories and unhealthy additives often found in restaurant and pre-packaged foods.
Home-cooked meals allow them to experiment with healthy recipes and ensure their diet is balanced and nutritious. This habit also fosters a greater connection to the food they eat and encourages mindful eating practices.
Eating breakfast is a common habit among successful weight managers. Starting the day with a nutritious meal can help control hunger throughout the day. A balanced breakfast typically includes protein, fiber, and healthy fats, which provide sustained energy and keep them feeling full until their next meal. Examples include oatmeal with fruits and nuts, Greek yogurt with granola, or a vegetable omelette.
Maintaining control and awareness of their eating habits is crucial for those managing their weight successfully. They practice mindful eating, which involves paying close attention to hunger and satiety cues and making conscious food choices.
They avoid distractions during meals, such as watching TV or working, which helps them to savor their food and recognize when they are full. This awareness helps to prevent overeating and fosters a healthier relationship with food.
Tracking progress is a helpful tool for successful weight managers. They use fitness and nutrition apps, smart watches, and the like to monitor their diet and activity levels.
Keeping track of their progress helps them to stay accountable and make adjustments as needed. It also provides motivation by allowing them to see how far they have come and celebrate their achievements along the way.