5 Steps to Lasting Weight Loss

Young woman doing tummy crunches

Follow These Steps for Lasting Weight Loss

Struggling to maintain your weight loss?  Often a refusal to make long-lasting changes is the culprit to weight creep: the slow regaining of all of the weight you lost To avoid weight creep, here are 5 tips that get to the heart of your struggle with maintaining your weight loss and what to do about it.

1. Weigh Yourself Often

Once upon a time, experts said to stay off the scale—it can be discouraging. But after studying 3,500 individuals from the National Weight Control Registry (NWCR) who’ve maintained 60 or more pounds of weight loss for at least a year, researchers found that 44 percent weighed themselves daily. Unhealthy obsession? No. They use it as an early warning system for preventing weight regain. If your goal is to keep your weight at a certain level, you have to have feedback to see whether you’re successful.

2. Turn the TV Off

Scientists at Brookhaven National Laboratory in New York recently determined that simply seeing food can trigger a physiological “feed me” response. In the study, visual food cues caused brain activity to jump by 24 percent—mostly in the orbitofrontal cortex, the area of the brain that is related to drive and acquisition. So a constant barrage of pizza-delivery ads on TV could test your limits. And don’t get us started on the Food Network.

3. Pray the Fat Away

Christians who report feeling greater intimacy with God through prayer are more likely to be physically active than other christians, according to research from Cornell University. Studies have shown that those who have more social support move more, and being closer to God may give men that support. Another possible reason: General religion in the United States encompasses theological teachings about the body as a temple, which may also lead to the consumption of a healthier diet and increased physical activity. Amen to that.

4. Beware of Taste Bud Betrayal 

Hunger increases taste sensitivity to sweet and salty substances. This means vending-machine snacks (which come in two flavors: sweet or salty—coincidence?) will taste even better when you’re hungry. You could trust that you’d savor the flavor by eating only a small amount. (Right.) Or you could sidestep this land mine altogether. Eat offensively. Eat regularly during the day to stave off cravings and the bingeing that can result.

5. Snack On Almonds

Seventy per day, to be exact. That’s the number that people in a City of Hope National Medical Center experiment ate daily for 6 months, in conjunction with a reduced-calorie diet, to drop 18 percent of their body weight. Almonds are a nutrient-dense food that provides healthful monounsaturated fat, protein, and fiber, which together contribute to feeling full. Go for whole almonds in their unsalted, raw, or dry-roasted state. Fifteen to 20 will do the trick for a quick snack. Try 50 as a meal replacement.


Weight Loss Wrap Up

I think for me one of the most important ones on the list is the “weigh yourself often” step.  It’s easy to notice that your pants are getting tight or your belly is getting a little bigger but to dismiss and say, “Oh it’s only a couple of pounds,” and before you know it a couple of pounds turns into 20.

If you have a constant reminder of where you are weight wise, you will be able to make the necessary changes to your diet/exercise regime early enough to prevent your weight gain from getting out of hand and having to start again from square one. Which one, if any, resonated with you? Are you already doing some of these tips? Which can you see adding to your life today?

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