Maintaining a healthy weight isn’t easy, but it’s certainly possible. It comes down to focus, discipline, patience and making smart decisions. Simply put, there are no shortcuts. Unless you’re establishing healthy eating and exercise habits, it will be impossible to stay at a healthy weight, let alone lose some unwanted pounds.
It’s difficult because the obstacles are everywhere, but here are some tips on losing weight in a healthy way and keeping the pounds off for the duration.
Yes, calories count
The best way to control calorie quantity, of course, is with food quality. You don’t need to count your calories, although for some it might be useful. But the bottom line is you can load up on large portions of food without paying the price on the scale—as long as you’re eating lean protein, vegetables and fruit.
Simple whole foods like beans, spinach, kale, cauliflower, broccoli, strawberries and carrots are low in energy density but high in nutrient density. In other words, they are low-calorie foods high in nutrients and fiber, that when combined with lean cuts of protein and “good” carbohydrates—think sweet potatoes, oatmeal, quinoa or whole wheat bread/pasta—make for a perfect, balanced meal.
Highly processed foods and drinks spike blood-sugar levels, essentially telling the body to store fat. Simple tips for reducing your calorie count include choosing lean cuts of protein—grilled chicken or turkey breast and top sirloin are loaded with protein but lower in calories. For example, 1/3 a pound of chicken breast comes in at 250 calories, while a 1/3 pound of ground beef—most restaurants typically use a 70 percent beef and 30 percent fat combination patty—comes in at 500 calories.
Playing defense
We all have certain moments when we’re prone to making rash decisions. It could be stress, anxiety, nerves, or boredom that lead us straight to the freezer to finish off the entire container of ice cream or drive to the nearest In-N-Out to order a large milkshake. Whatever it is, it’s important to identify those factors and choose alternative activities that will keep you on track to achieve your health and weight loss/maintenance goals.
That means having a game plan. If you know you’re going to be prone to making an emotional decision with your food choices during the week, pack a healthy meal—or several. Have some motivational quotes around. Take a walk. Meditate. We all can make emotional eating decisions when we’re actually not hungry. So have a plan to counter anything that comes your way.
Get moving
For optimal health, it’s recommended you get 120 to 150 minutes of moderate exercise a week. A brisk walk or gardening qualifies as moderate exercise. You don’t have to be a marathoner or CrossFitter to fully reap the benefits of exercise. If you’re in front of a computer eight hours a day, take periodic walk breaks—I’ll go on a 10-minute walk break every two to three hours.
Or take the stairs instead of the elevator. Never drive your car to work if you can walk or bike there. It all adds up in the end.
Diets don’t work
Avoid anything drastic, like crash diets or advertising claims of rapid weight loss. They just don’t work over the long haul. Plus, it’s healthier to lose weight gradually, not drastically.
