SUSTAINABLE WEIGHT LOSS TIPS
Weight loss can be one step in attaining a healthier lifestyle. Keeping the weight off after going through some type of calorie deficit though can be difficult. Follow along with these five tips for how to maintain that weight loss once it is achieved.
Tip 1: Use the Plate Method
The plate method comes from the idea that ½ of your plate should be non-starchy vegetables, ¼ of your plate should be protein and ¼ of your plate should be a starchy carbohydrate. Think about your current plate now - do you know what these things mean? And how does your plate compare to the plate method? If not, work with me!
With the plate method this usually means two things: adding more vegetables into your diet and adding lean protein in at meals and snacks.
Vegetables pack fiber, which helps keep us full and you can get more bang for your buck. You can generally consume larger amounts of non-starchy vegetables for a lower calorie amount. Not to mention in addition to fiber, vegetables also pack vitamins and minerals that can potentially help lower blood pressure, reduce risk of heart disease and stroke, reduce risk of some types of cancer, lower risk of eye and digestive problems, and help reduce blood sugar.
Below are creative yet simple ways to add vegetables to your daily life
Try a smoothie with spinach, kale, steamed (then frozen) zucchini or steamed (then frozen) cauliflower
Add vegetables to soups, casseroles, and sauces
Try out vegetable based noodles and mix with regular noodles or try the alternate all together
Add vegetables at breakfast - think in an omelet or an egg scramble (because omelet patience isn’t always there!)
Add lettuce to sandwiches or use lettuce wrap instead of a bun/bread
Chop raw vegetables and use with dip - cut down on the amount of crunchy carbohydrates like pretzels or chips and mix in carrots, cucumbers, bell peppers or any other raw vegetable you like
Protein is another way to help sustain weight loss. For a little background, all cells in your body need protein and it is an essential nutrient for muscle building. Protein is digested slower than carbohydrate containing foods and can help keep you full longer. Protein is vital in the function of the immune system as protein generally contains all nine essential amino acids.
Tip 2: Eat In A Moderate Calorie Deficit
In order to assess how many calories you need, tracking your current caloric intake can be helpful (please note if you have any history of disordered eating, tracking calories is generally not recommended). Research shows that eating a moderate calorie deficit, anywhere between 100-300 calories, less than your current intake is shown to help with slow, steady weight loss. Slow and steady weight loss generally looks like half a pound to two pounds per week, again this is dependent on the person. The caloric deficit needed for weight loss is very individual and has many factors.
Tip 3: Keep (or add back) Fun Foods
Altering your lifestyle or going on a diet often gets a bad rap because whole food groups seem to be cut out. In order to successfully adjust your lifestyle, adding in fun foods in moderation or in a healthier format are the way to go!
Tip 4: Drink Water - Like A Lot of Water
Water should always be a top drink as it is hydrating and contains zero calories. Mild dehydration (1-3% of body weight) can impair many aspects of brain function plus trigger headaches and migraines in some individuals. Starting your day with a glass of water before any other beverages is a great way to ensure you drink water throughout the rest of the day. Buy yourself a cute water cup or designate a cup you already have on hand to only be a water cup! If drinking enough water is not a habit for you yet, try setting reminders on your phone to drink every 2 hours or keep a full bottle at your desk!
An overall water goal is to consume half of your bodyweight in ounces and add additional support via additional water and/or electrolytes based on your physical activity.
Tip 5: Have A Realistic Workout Plan
Exercise and fueling your body will go hand in hand. Working with a qualified individual to help you reach weight loss goals can be essential. If local work with me to see how I can help or if you are not local try to find a local gym with personal trainers who listen to your goals!
Written by Kylie Yanow, MS, RDN, CPT
We do not claim to be medical professionals or claim to give medical advice. You should consult your physician or doctor if you have any questions or concerns regarding this information.