The 3 Step Solution to Weight Management
You’ve reached your weight loss goal—congrats! Now to keep those kilograms from creeping back on. Research shows[1] that 20% of overweight people who lose at least 10% of their starting weight will keep it off for at least one year, but then there’s the other 80%… A lot of people succeed at weight loss, but then have trouble maintaining it.
The reason is that once we’ve reached our healthy-weight goal, many of us relapse into our old behaviours. We eat what we want to eat, maybe miss a workout here or there, and then the weight returns. But what about women who succeed at keeping their weight where they want it? What’s their secret? People who rely on physical activity to keep their weight in check after they’ve reached their goal are more likely to succeed at weight maintenance. 2
Weight loss and weight maintenance are two distinct processes. Food restriction appears to be more important in helping people lose weight and physical activity is more important in maintaining weight. You need a thoughtful strategy to help you hover at or near your ideal number on the scale. Here’s the one researchers have found works for those women and men who are successful weight maintainers.
Increase activity.
Focus on increasing physical activity to burn kilojoules, which you can achieve with a combination of Curves or MyCurves On Demand full body workouts, walking, and natural activity such as taking the steps instead of the elevator, parking further from store entrances, doing household chores, and making time for leisure activities that you enjoy, like gardening. Select something you can stick with! Half of all people that start a new exercise program quit within the first year. Many times that happens because they set unrealistic expectations of high intensity, bootcamp style workouts that they have to force themselves to complete. It’s better to meet your body at its current fitness level and work to increase strength gradually. With MyCurves On Demand, there’s a ton of variety plus 15 minute express and 30 minute full body workouts that are easy to complete with even the busiest of schedules.
Eat (and drink!) smart.
You no longer need to restrict kilojoules, but you do want to keep an eye on consumption of high-kilojoule foods—limit those high in fat and sugar and pay attention to portion sizes. If you indulge on occasion, that’s fine. But make up for it with your exercise routine. Remember, it’s not just what you eat either. You have to be aware of what you’re drinking as well. Soft drink has no place in a healthy diet plan, and this is true whether you drink the regular or diet variety. Similarly, overdoing it with alcohol on a regular basis can quickly put a damper on the best laid weight loss eating plan. Instead of drinking soft drink or alcohol regularly, drink water, unsweetened green tea, or infuse your water with fresh fruit flavours.
Weigh yourself at least once a week.
Daily weigh-ins are better, and if you see the number on the scale inching upward, use physical activity and smart eating to send it back down.
It’s a simple 3-step plan that can help you stop yo-yo dieting once and for all. If it’s time for you to take your weight loss seriously, Curves is here to help. Our Nutrition and Weight Management program provides a healthy, balanced, and sustainable weight loss program designed to build healthy eating and exercise habits for life. Click the link and get started today!
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