Genetics can only account for so much when it comes to weight gain, the behavioural and environmental factors influencing unhealthy weight gain are the areas that really need to be adapted when forming your own weight management strategies.
What Is Weight Management & Why Is It Important?
Weight management programs tend to have two stages, the initial weight loss stage to get the extra weight off, followed by the weight maintenance stage, which is equally important because it ensures that all the unwanted weight stays off for good!
Just A Word About Weight Loss
The most tried and trusted approach to weight loss is to reduce the amount of calories you consume per day, while at the same time taking up some physical activity and ensuring that you burn a substantial amount of calories through whatever form of exercise you choose.
The general idea is that if you plan to lose at least 0.5kg per week, you’ll need to ensure you either consume 500 fewer calories per day, every day for a week or burn 500 calories every day for a week through a good amount of cardio.
Any calories you burn during whatever cardio you choose to partake in needs to be added to your Basal Metabolic Rate (BMR), on top of any other regular daily activities you do.
Weight Management Strategies You Can Try
Now that you’ve done the whole weight loss diet and exercise part, and succeeded, you’ve probably realised it doesn’t stop there! So let’s keep off all that unwanted weight and adopt some effective weight management strategies to make sure you don’t fall back on old habits.
Nutrition & Weight Management
Don’t Skip Breakfast – Now that you’ve lost all the weight, you’ll probably want to keep it off, and a good place to start is by eating a healthy breakfast every morning. Doing this ensures that you start your day the right way while preventing any unplanned snacking later in the morning.
Stay Clear Of Processed Foods – Having a good healthy lifestyle is of paramount importance in keeping the weight off. Stick to eating whole foods and avoiding the processed stuff.
Stay Hydrated – Drink lots of water during the day and try to cut out the sugary sweetened drinks.
Stick To A Meal Plan – Planning your meals in advance can take a lot of the frustration out of making major changes to your diet, allowing you to get healthy without much hassle. Pack healthy snacks such as fresh fruits and vegetables to keep the cravings under control.
Invest in one or two cookbooks that are focused on healthy and filling, low-calorie meals. You can also make a list of suitable restaurants for when there really isn’t any time to cook a meal.
Be Mindful About What You Eat – Don’t snack mindlessly, make sure mealtimes are well thought through and don’t overeat. Use smaller plates and eat a bit slower than you usually would, remembering to listen to your body and stop when you start feeling full.
Don’t Neglect The Exercise
Make sure you don’t fall behind with the exercise now that you’ve lost all the weight, you’re more likely to keep the weight off if you maintain an active lifestyle. Set your goals and make the time to meet them.
Try to keep your TV time to a minimum. Don’t feel tempted to plop down on the sofa as soon as you get home, try scheduling in your exercise routine around that time or find household chores, or even other fun tasks that can keep you up and about for as long as possible.
Keep track of where your weight is at and measure yourself at least once a week, and if the results are not ideal, try keeping a food diary to track what you’ve been consuming and where you may be slipping up.
Adapt Your Mindset
Don’t get too disappointed when you do overindulge, allow yourself little indulgences every now and then. When you’ve had just one too many slip-ups, it can be tempting to fall into a downward spiral, but remember not to be too hard on yourself, and that tomorrow is a new day.
Make the necessary changes to facilitate your new way of eating, if eating in front of the television is becoming the starting point for unhealthy evening habits, then make a habit of only eating at the kitchen table.
Consider Consulting a Professional
Consider joining a weight management program if you feel you need extra support, or perhaps consider seeing a registered dietitian (RD) who can assist and guide you with some helpful information and steer you away from some of the more unhealthy practices related to weight management.
Keep The Weight Off For Good
Now all that’s left is to continue on your journey, keeping these weight management strategies in mind. You may even feel like trying out a weight management supplement which can help, but as many who have kept the weight off have found – Making a few life and dietary changes is the golden ticket to your long-term weight loss and management solution.