Congratulations! You lost weight. You worked hard to lose those extra pounds—now, don’t gain it back.
Keeping the weight off takes discipline and dedication. Overall wellness and transformation is what will keep the scale numbers from creeping up. But, remember the scale is not everything. It’s about you now. Maintenance efforts are vital to your health and lifestyle change.
1. Get Ready For Change
Be ready for your life to change. Establish a positive relationship with food and make sure you have a good support system. Avoid people who sabotage and hinder your weight loss goals.
You can't lose pounds with the hottest diet craze. You must know how to maintain your weight loss.
2. Mind Over Matter
Keep your mind on your food.
There are methods that analyze body composition and examine your individual lymphatic system by massage. Other innovative approaches to weight loss maintenance include detox. Rejuvenate your body’s natural ability to lose—and keep off—weight by removing harmful toxins.
Destroy cellulite by removing excess fluids and transporting fat from your body. A combination of infrared sauna therapy and lymphatic massage proves successful as a holistic approach to keeping weight off.
3. Eat Well
The US Food and Drug Administration (FDA) recommends a well balanced diet. Fresh, nutritious food intake will keep your body fueled and properly hydrated. A reputable dietitian and certified personal trainer can assist you in your weight loss journey. They will be able to recommend great food and fitness tips.
While there are many trendy weight loss gimmicks out there, the most healthy diet strategy starts with the end in mind. Remember, your weight loss maintenance plan begins once you lose your weight.
4. Move More, Eat Less
Exercise is a must. You don’t have to feel like you’ve gotten hit by a truck to work out.
"’Killing it’ is not always the best solution for weight loss and maintenance goals. Take the dog out for a quick walk a couple times a day if you can. Ten (10) minutes here and there can add up to 60 minutes if it’s not possible all in one bout. Moderation will help you keep the weight off. " —Carol B.
Discover an activity that you love, and it's no longer exercise. Some exercise versus no exercise has been shown to be effective for maintaining your weight loss.
Practice intense bouts of exercise, yet be mindful of what types of workouts are best for your fitness level. Physical activity 3-5x a week is ideal for bone health and density and keeping your weight off.
Supplement your aerobic workouts with weight training 2-3x a week. A brisk 30 minute walk around the block—or in nature—several times per week can do the trick. Walking has been known to lower cardiac risk in postmenopausal women too.
"We already know that physical activity lowers the risk of heart failure, but there may be a misconception that simply walking isn’t enough,” said Somwail Rasla, MD, a cardiology fellow at Saint Vincent Hospital, who conducted the study during his residency at Brown University. "We can reach a comparable energetic expenditure through walking that we gain from other types of physical activity." —Somwail Rasla, MD, Saint Vincent Hospital
5. Moderation
Everything in moderation. Too much of a good thing is not good. Be careful not to overdo it. That speaks to dangerous diet trends and too much exercise.
“Indulge in moderation. Sometimes, only a piece of chocolate will do. Instead of suffering through the craving or eating a bunch of different healthy snacks that just don't do the trick, treat yourself - but savor a small portion rather than pigging out.” —MedBroadcast
6. Food & Exercise Journal
Keep a log of your food intake and exercise expenditure. Studies show that keeping a log of everything that you put in your mouth is tracked. There are many digital fit tracker and weight loss assistance apps on the market. Or, simply use a pencil and a piece of paper to write down what you eat and what exercise daily.
Keeping a food and exercise journal will help you discuss weight loss and maintenance goals with your physician and trainer. Eating sensibly with plenty of water will help to keep the weight off too.
You may even consider analyzing how your body is affected by the food that you eat. Food sensitivity testing helps people get to the bottom of energy levels and how specific foods can best function for your specific body type.
Start Here. Stay Slim.
7. Dedication
Commitment takes work. Period. If you’re not willing to put in the effort, chances are the weight loss goals you achieved will not stay for long. There are powerful ways to restore your body and stay committed. It starts with you.
"Fitness experts follow the crossover and convergence among professionals and training philosophies." — IDEA Fitness
Your weight loss success is a monumental accomplishment. The investment in yourself is a huge step. Now, it’s time to keep those pounds off.
Think about a healthy lifestyle. Practice wellness. Keep a moderate food intake and a regular exercise regimen. Combined with a sensible meal plan, weight loss maintenance is most important.
Keeping the weight off by having an innovative wellness team by your side. Detox programs and infrared sauna therapy are known to be safe and effective in weight loss maintenance.
Yes! Wellness SaunaBar professionals are dedicated to weight loss practices in a clean environment.
Keep the weight off! Contact SaunaBar at (310) 652-5522 for an appointment today.
