Weight Loss-vs-Weight Maintenance: Get the Results You Want!
Gail Davis
July 10, 2009
One of the most profound things I ever learned about weight loss was that the difference between losing and maintaining is as little as 200 calories! Think about that…a small handful of almonds can keep us from experiencing success on the bathroom scale!
If weight maintenance is your goal, then you´re okay, but if you haven´t completed your weight loss journey, then those 200 calories become ultra important! That astonishing fact certainly helps explain why weight loss is so difficult, and why so many people give up before they achieve their goals. It also provides a reasonable explanation why the majority of people regain their weight after working so hard to take it off.
With so much stacked against the average dieter, how is an individual supposed to succeed in this battle? Fortunately, there are several strategies that can improve the odds of success.
Since a mere 200 calories, or three-fourths of a standard-sized candy bar, can sabotage your best efforts, being hyper aware of everything eaten is mandatory! Unless you have an outstanding memory for details, keeping a food log is one of the most strategic habits you can cultivate. Writing down everything you eat and drink is the only way to be sure that you stick to your plan. If recording every calorie you swallow is too time consuming or too tedious for you, just record what you eat and the approximate amount. That will at least keep you from forgetting about those extra licks, tastes, and bites you took throughout the day.
Another easy way to keep your calories in check is to pay special attention to your beverages. Water is tough to beat! It´s refreshing, easy to find, portable, cheap, and devoid of calories. A glass of flavored iced tea at your favorite restaurant could easily put you over the edge with hidden sugar and other ingredients. If you look forward to that glass of wine each evening, include it in your total plan and either stick to four ounces or cut it with something and create a wine cooler. When there´s a will, there´s a way!
If you already feel like you´re making too many caloric sacrifices, then amp up your exercise! You can easily cut 200 calories from your daily total by walking two fast miles, dancing for 30 minutes, mowing the lawn, or cleaning the house for an hour.
Shaving calories can be done fairly easily, if one is aware. Mindful eating (and drinking) is the key. Don´t eat on autopilot. Eat slowly and savor each bite. Judge your level of hunger after every third bite. Stop when you are no longer hungry; don´t wait to be uncomfortable. Following these simple strategies will help ensure that you experience continued success throughout your weight loss journey, however long it needs to be. Stay on your toes and you can be in control of when your maintenance phase begins!
If weight maintenance is your goal, then you´re okay, but if you haven´t completed your weight loss journey, then those 200 calories become ultra important! That astonishing fact certainly helps explain why weight loss is so difficult, and why so many people give up before they achieve their goals. It also provides a reasonable explanation why the majority of people regain their weight after working so hard to take it off.
With so much stacked against the average dieter, how is an individual supposed to succeed in this battle? Fortunately, there are several strategies that can improve the odds of success.
Since a mere 200 calories, or three-fourths of a standard-sized candy bar, can sabotage your best efforts, being hyper aware of everything eaten is mandatory! Unless you have an outstanding memory for details, keeping a food log is one of the most strategic habits you can cultivate. Writing down everything you eat and drink is the only way to be sure that you stick to your plan. If recording every calorie you swallow is too time consuming or too tedious for you, just record what you eat and the approximate amount. That will at least keep you from forgetting about those extra licks, tastes, and bites you took throughout the day.
Another easy way to keep your calories in check is to pay special attention to your beverages. Water is tough to beat! It´s refreshing, easy to find, portable, cheap, and devoid of calories. A glass of flavored iced tea at your favorite restaurant could easily put you over the edge with hidden sugar and other ingredients. If you look forward to that glass of wine each evening, include it in your total plan and either stick to four ounces or cut it with something and create a wine cooler. When there´s a will, there´s a way!
If you already feel like you´re making too many caloric sacrifices, then amp up your exercise! You can easily cut 200 calories from your daily total by walking two fast miles, dancing for 30 minutes, mowing the lawn, or cleaning the house for an hour.
Shaving calories can be done fairly easily, if one is aware. Mindful eating (and drinking) is the key. Don´t eat on autopilot. Eat slowly and savor each bite. Judge your level of hunger after every third bite. Stop when you are no longer hungry; don´t wait to be uncomfortable. Following these simple strategies will help ensure that you experience continued success throughout your weight loss journey, however long it needs to be. Stay on your toes and you can be in control of when your maintenance phase begins!
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