Following a tough and intensive weight loss programme, be that strict dieting, a rigorous exercise regime or hopefully both, many unfortunately see themselves piling the pounds back on, albeit pound by pound, without noticing. Simple slips back into previous poor eating or exercise habits can contribute significantly towards weight gain, however that doesn’t have to be the case.
Keeping weight off is a challenge and it’s not easy by any means, however by a few small changes to your daily routine and lifestyle following weight loss, you’ll be in a much better position to keep your weight under control. Before long, you’ll stop worrying about piling back on the pounds and settle into a mindset that you’ve conquered the challenge of weight management once and for all
In order to help you on your way to keeping off the pounds, here’s our top 5 ways to conquer weight management:
1. Weigh Yourself Every Day
Get yourself into the habit of weighing yourself every day and write it down. By doing so, you’ll very quickly notice if your weight is increasing and will be in a position to do something about it. If you only get on the scales every so often, you won’t notice your weight going up and may have put on a significant amount before you realise. A 2013 study by The Obesity Society suggests that daily weigh-ins are effective at helping you to prevent weight gain and when you think about it, it makes absolute sense.
Whilst weighing yourself each day isn’t going to keep weight away on it’s own, what it does do is give you an indication as to whether or not you need to increase your level of exercise or cut down on those in-between meal snacks.
2. Exercise Regularly
Even if you’re simply looking to maintain your current weight, you cannot ignore the importance of regular exercise. The NHS suggests that adults should undertake at least 150 minutes of moderate-intensity aerobic exercise (fast walking or cycling are great options) or 75 minutes of vigorous-intensity aerobic activity (running is a popular option) each week in order to stay fit and healthy, however it may be that you require a little more in order to keep your weight down, based on a range of factors including your diet and lifestyle.
Through weighing yourself every day, however, you’ll start to get an idea as to the level of exercise which you need to undertake in order to keep your weight down and be able to adjust it accordingly.
What you should remember is that exercise can be fun! Even the likes of playing football in the park with your kids, going swimming or playing a game of tennis with a friend count as exercise so get your thinking cap on and find a form which you enjoy and, ideally, you can do with the whole family, keeping them fit and healthy as well.
3. Control Your Portions
Keeping your weight down doesn’t have to mean a total ban on all treats, however you do need to understand that by eating healthily you’re making the task of weight management a whole lot easier. Portion control can play a huge part in managing your weight, as can ensuring you’re eating a balanced diet.
It’s not difficult to consume more calories than you intend to, simply by eating a slightly bigger portion than you should be doing, however with a little bit of discipline and a few small changes,
you’ll find it that little bit easier to eat what’s regarded as a healthy portion and reduce overeating.
If you’re eating at home, take extra care to prepare only that which is needed and serve on individual plates, rather than placing on a larger plate for the family to help themselves to. That way, you can reduce the temptation of going back for more and can control the portion size on your own plate. If you’re snacking, opt for something a little healthier than usual or at the very least, don’t eat straight from the packet but rather place into a bowl the portion size you can eat.
If, on the other hand, you’re eating out, make the decision to eat either a starter or a desert, not both. It can be difficult to go out for a meal and only eat a main course, however by making the decision to eat only two courses as opposed to three, you’re ultimately helping to reduce your overall calorie intake for the day.
4. Don’t Be Afraid To Snack (Healthily)
It may seem absurd to be promoting snacking when you’re trying to maintain your weight, however so long as you reach for a healthy snack over chocolate, crisps or something unhealthy, when you’re hungry, you’ll be reducing the temptation to overeat at your next meal. As mentioned above when looking at portion control, eating more than you should is one of the biggest contributing factors to piling on the pounds without realising so and if you can reduce this by having a healthy snack when you feel peckish, so be it!
5. Look To A Weight Management Programme
If you need a little more help maintaining your weight and feel that you could benefit from a slightly more structured approach, why not consider one of the many available weight management programmes? One of the most effective is Lipotrim Maintenance, a group of products which assist you with portion control and help you to feel fuller for longer. Of course, you still need to ensure that you’re undertaking regular exercise and that the meals you’re eating are healthy and part of a balanced diet, however if you feel you need that extra little bit of help, they’re generally a fantastic solution to help you maintain your desired weight.
Above all, the hard work doesn’t stop once you’ve lost the weight you’re wanting to, however with a few small routine and lifestyle changes, you can make weight management that whole lot easier and help to prevent those pounds from piling back on.
About The Author:
Alison writes on behalf of Medicx Pharmacy Online, a pharmacy chain dedicated to not only offering an extensive range of over-the-counter treatments and products online but also professional advice from their team of Pharmacists to patients who need it over the phone or by email as well as an extensive range of in-pharmacy services in each of their pharmacies.