486 Keeping It Off [27 August 2018]

Most dieters will agree that it’s easier to lose weight than to keep it off. Once we have achieved our goal weight we tend to revert to our old eating habits and the pounds start creeping back on. Remember, weight gain is normal and natural. Here are some strategies for maintaining our desired weight:
• Have a Plan – just like in the weight-losing phase, having a plan directs and motivates us to achieve our new objective.
• Accountability – keep in close contact with your coach through the first year post diet – weekly the first few months, then monthly for the rest of the year. Then check in a few times a year as needed.
• Journaling – several studies show that keeping a food journal increases our rate of successfully keeping the weight off. It increases our awareness of what we are eating; helps identify problem habits, and creates accountability (even if just to our self).
• Exercise daily – with a ketogenic diet, exercise is not necessary for losing fat weight, but it is very important in maintaining our weight. Resistance training exercises (lifting weights) increases muscle mass, further improving our body fat ratio.
• Choose Healthy Foods – strictly limit simple carbs; choose healthy fats; eat sufficient high quality protein (more on this another week)
• Proper Food Combinations – separate carb-rich and fat-rich meals
• Some Quick Tips
o Start the day with a hearty breakfast.
o Don’t shop on an empty stomach.
o Eat mindfully, especially snacking.
o Control food portions; resist second helpings.
o Hot meals are more filling than cold.
o Stay hydrated – drink at least 2 liters of water daily.
o Use alcohol with moderation
o Get enough sleep.
• Reward yourself – each month you meet your maintenance target, treat yourself with something non-fattening like a night out, massage or pedicure.
• Reboot your metabolism for a few weeks every year with the ketogenic diet to return to your desired weight.

Further reading:
"How to keep weight off forever" WebMD
"Ten Habits of People Who Lose Weight and Keep it Off" theconversation.com

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.