Weight loss is hard work, and following a reduced calorie diet takes determination, adherence, planning, discipline, and so on. Perhaps you’ve tried successfully to diet, and have lost the weight. But the moment you go back to whatever it was you were doing before, the weight comes back on.
I know you’ve heard countless weight LOSS tips (eat more fiber, exercise, drink more water, eat more vegetables, etc etc). But, what about some guidance to stay where you are?
As a diet coach, I’ve had the pleasure of working with clients who’ve successfully lost weight and maintained it. And believe it or not, weight maintenance can be harder than weight loss. Why are THEY successful?
1. They don’t view it as a diet, but a lifestyle.
Once people get past the initial (minor) annoyance with having to weigh or measure food, they begin to understand proper portion sizes. Whether they’re at home, on the go, at a restaurant, or on travel, having a sense of the appropriate amount of food that keeps you trim becomes second nature. They are more mindful of what they’re putting in their mouth, and enjoy the benefits (i.e., maintain their weight) of eating sensibly. It becomes part of their life.
2. They embrace cooking and preparing meals.
Clients who have maintained their goal weight embrace clean eating, a term that most bodybuilders and fitness enthusiasts will recognize. “Clean eating” involves eating a variety of whole foods with minimal processing, plenty of lean meats, low fat dairy, whole grains, fruits, and vegetables, healthy fats (e.g., fish oil), high fiber foods, and eating several small meals throughout the day, usually involving a lean protein source.
Sadly, far too many strict dieters get into the mindset that clean eating is nothing but eating chicken, rice, and greens (or the “CRG diet”). The concept of eliminating an entire food group (such as carbs on Atkins) is nothing new, but it doesn’t make sense for a life long approach to healthy eating. Being TOO simplistic is neither healthy nor is it appealing. And even though I find myself (repeatedly) telling clients that clean protein is not just about eating bland chicken breast, it really is a message that bears repeating.
2a. Make clean cooking tasty and flavorful.
The nice thing about cooking clean is that it’s simple. Fried foods are generally not eaten and eating raw foods like fruits and vegetables are strongly encouraged. But that doesn’t mean you need to eat tree bark.
You may not be able to eat fried foods or regularly indulge in rich food pairings, like béarnaise sauce on your steak, Cesar salad dressing on your Romaine, a big dollop of butter on your grits, or a big lump of cream on your potato if you’re serious about weight maintenance. The good news is that you can still eat your steak, eat a flavorful salad, and still enjoy grits and potatoes.
There’s an abundance of herbs, spices, citrus marinades, rubs, and sauces that are perfectly appropriate for both the “diet” and maintenance phases such as: lemons, limes, any dry rubs, herbs, spices, vinegar (Balsamic, apple cider, red wine, etc), mustard, salsa, soy sauce, jalapenos, hot sauce, ginger, and garlic to name a few. You shouldn’t HAVE to eat boring food, unless you want to.
3. They understand the difference between a clean protein and a fatty one, a good fat, and a “bad” fat, a starchy carb, and a fibrous carb.
The novice dieter might initially struggle with determining what constitutes a healthy choice for a lean protein or a healthy carb, and what’s not. For the most part, it’s simply a matter of education. Read a book, or see if a nutritionist, diet coach, or personal trainer in your area offers a grocery store education trip. For my own clients who’ve walked the aisles with me, it can be a real eye-opener. Which brings me to my next point….
4. They’re pros at reading labels.
They scope out fat content, grams of protein, check the ingredient list, read calories per serving size, check for sodium and sugar content, and probably do other cool things like compare prices and check if it’s organic, or cruelty-free, or recyclable and so on.
5. They take it with them.
“Purse protein” is a term I’ve heard some clients use to describe how they pack either a protein bar, whey protein powder in a zip lock bag, or tuna pouches that can fit into gym bags, purses, office desk drawers, and so on. The same could be said of good fat sources, like almonds in your car, or healthy carbs (like packets of oatmeal or rice cakes) that you can toss in your travel bag and go.
6. They continue with accountability, to either a personal trainer, coach, or perhaps a weight loss support group.
Some people might even use social media to inform friends that they’ve reached their weight goal and need the ongoing support. Either make it public, or find someone who’s paid to make sure you stay at your goal weight.
7. They take regular diet breaks.
Nonstop strict dieting is a surefire way to make you absolutely hate being mindful about food. Most strength training programs are built around periods of scheduled rest and breaks, and your diet should be no different. Whether this translates into a weekly “treat” meal, or scheduled week-long diet breaks, refeeds, carb-ups, and so on, the smart cookie knows that everyone needs a break from dieting. It’s important for both the body and mind, and ultimately helps with long-term successful weight maintenance.
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