7 Habits of People Who Successfully Keep Weight Off
Maintaining weight loss can be difficult and frustrating, but with the right habits and routines, it is possible to keep the weight off over the long-term. In this article, we will explore 7 habits of people who have successfully kept weight off.
1. Tracking Food Intake
Tracking food intake is crucial for weight maintenance. Keeping track of what you eat and drink can help you stay accountable and mindful of your food choices. One effective way to track food intake is by keeping a food diary or using a food tracking app. This allows you to see patterns in your eating habits and identify areas for improvement.
It’s also important to recognize that tracking food intake does not mean obsessing over every calorie or restrictive eating. It’s about finding a balance that works for you and helps you maintain a healthy weight. Many people who have successfully kept weight off have found tracking food intake to be an essential tool in their weight maintenance journey.
2. Staying Physically Active
Regular physical activity is essential for weight maintenance. Exercise helps burn calories, builds muscle, and boosts metabolism. It’s important to find physical activities that you enjoy and can incorporate into your daily routine. This can include anything from taking a walk after dinner to joining a recreational sports league. Finding a friend or workout buddy can also help keep you motivated and accountable.
It’s important to remember that physical activity doesn’t have to be intense or time-consuming. Small changes, like taking the stairs instead of the elevator or walking instead of driving, can make a big impact over time and help you maintain weight loss.
3. Practicing Mindfulness
Practicing mindfulness when it comes to food and eating habits can be a powerful tool for weight maintenance. This means paying attention to hunger and fullness cues, slowing down while eating, and savoring the flavors and textures of food. Mindful eating can help you distinguish between actual hunger and emotional or stress eating, which can in turn help you make healthier choices.
Taking the time to be present and mindful while eating can also help you enjoy and appreciate food more. Many people who have successfully maintained weight loss have found that practicing mindfulness has been key to their success.
4. Getting Enough Sleep
Sleep is essential for weight management. Lack of sleep has been linked to increased hunger hormones, decreased metabolism, and weight gain. Prioritizing good sleep hygiene can positively impact weight maintenance.
To get better sleep, establish a nighttime routine that includes winding down activities like reading, taking a bath, or practicing relaxation techniques. Avoid screens and stimulating activities before bed, and aim to get 7-8 hours of sleep per night. Many people who have successfully maintained weight loss have found that prioritizing sleep has been a crucial part of their routine.
5. Setting Realistic Goals
Setting realistic goals is essential for long-term weight maintenance. Rather than focusing solely on the number on the scale, consider setting goals around healthy habits and behaviors, such as eating more fruits and vegetables or getting regular physical activity.
It’s important to keep in mind your own individual factors, such as age, fitness level, and lifestyle preferences, when setting goals. This helps ensure that your goals are achievable and sustainable. Many people who have successfully maintained weight loss have found that setting realistic goals has helped them stay motivated and on track.
6. Cultivating a Positive Mindset
Mindset plays a powerful role in weight maintenance. Cultivating a positive and self-compassionate mindset can help you navigate setbacks and stay motivated. When setbacks happen, it’s important to recognize them as a natural part of any journey and to approach them with self-compassion and understanding.
Practicing gratitude, positive self-talk, and mindfulness can help you cultivate a positive mindset around weight management. Many people who have successfully maintained weight loss have found that a positive mindset, along with realistic goals, has been key to their success.
Conclusion
Maintaining weight loss can be a challenge, but with the right habits and routines, it is possible to keep the weight off over the long-term. By incorporating habits like tracking food intake, staying physically active, practicing mindfulness, prioritizing sleep, setting realistic goals, and cultivating a positive mindset, you can successfully maintain weight loss and achieve health and wellbeing.