When most people start out on a diet plan, they have an idea or an exact weight in mind that they want to reach. This is often known as a person’s goal weight. It will obviously be different for everyone, but the reaction when a person reaches it, is pretty universal. Dieters are often elated and feel a great deal of accomplishment and they should. Losing weight takes hard work, a strong will and discipline. However, many people set them selves up for failure shortly after they reach this “magical” number known as the goal weight.
Often times, they go back to the same ole habits that caused them to become overweight in the first place. This is the worse thing that they can do if they desire to stay at the weight that they have fought so hard to attain (and who doesn’t). To combat this, dieters should come up with a weight maintenance plan to help them keep off the weight that they lost for good.
If you are at least in your late twenties, you may remember Oprah Winfrey’s liquid diet. Well, if you haven’t let me fill you in. Oprah Winfrey, famed talk show host, went on a liquid diet and lost a substantial amount of weight. She was so excited about her weight loss and looking to inspire others to do the same, carted unto the stage a wagon full of lard (fat) that was equivalent to the amount of weight that she had lost. Well, when discussing this diet and her subsequent weight loss, she shared that as soon as she begin eating solid foods again, she gained back all of the weight and then some.
This happens all of the time to millions of people. They go on a restrictive diet (or even a good diet plan), lose the weight that they set out to, but quickly gain it back when they go back to life as normal. Individuals must take steps to avoid this. Below, are a few tips to help persons avoid this “after the diet,” weight gain trap.
1. Have the right mind set: Don’t see your goal weight as the end of your weight loss journey. Instead, see it as the beginning of a new you and a healthier way of living. Tweaking your mindset can have a powerful impact on your actions.
2. Keep track of your weight: Make sure to weigh yourself every few days. Studies have shown that persons who weigh them selves consistently tend to either lose more weight or maintain their weight, then persons that do not. This may because when people see their weight creeping up, they begin to naturally and speedily make needed adjustments.
3. Keep a food diary: Make filling out a food diary a natural part of your day. A diary will give individual an accurate picture of what they are eating and often helps people keep themselves accountable.
4. Exercise and strength train: To keep the weight off, it is important to begin or continue on a good exercise and strength training program. This will allow individuals to avoid restrictive eating. Restrictive eating encourages binging.
5. Create or find a support group: Create a support group made up of family members and/or friends that will help you stay on track. If you don’t have anyone in your life to play this role, check online. There are many diet communities were you can get the support that you need.
6. Stay motivated: Do what you need to do to stay motivated. This might include reading motivational books, keeping pictures of you when you were over weight or writing up a list of the reasons why you need to stay trim and healthy.
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