HOW TO SUSTAIN WEIGHT LOSS
Many people embark on a weight loss journey, to lose a desired amount of kilograms. However, the majority of people end up putting weight back on. The reason for this is because they 1. Don’t lose weight in a sustainable manner and 2. Revert to their old lifestyle post hitting their weight loss goal.
Weight loss needs to be done so in a sustainable way, through creating a new lifestyle and replacing old habits with new, healthier habits. Here are some tips to help you sustain your weight loss, after you hit your desired weight/body composition goal.
1. Keep active – exercise isn’t something that should be done only to lose weight, Exercise needs to be life long. The recommendation for exercise (adults 18-64) is 2.5 to 5 hours of moderate intensity physical activity (e.g. brisk walk, golf, swimming), 1.25 to 2.5 hours of vigorous intensity physical activity (jogging, aerobics, soccer, netball) or an equivalent combination of moderate and vigorous activities. It is also recommended that muscle-strengthening activities are incorporated into your regimen at least 2 days per week.
2. Follow the ‘Healthy Plate Guidelines’ for balance main meals – an easy way to ensure you’re eating a well balanced diet is to focus on building balanced main meals. A good way to do this is to follow the ‘Healthy Plate Guidelines’ – filling ½ plate with vegetables, ¼ lean protein, ¼ carbohydrates and adding a healthy fat.
3. Get adequate sleep – not getting enough sleep can wreak havoc on our healthy habits. When lacking sleep it can cause people to overeat or turn to sugary or fatty foods. Not only that, but when we are tired, we are prone to hormonal imbalances that can impact our ability to lose weight or sustain weight loss.
4. Stay hydrated – hydration plays a large role in our body’s ability to function optimally. Make sure you’re getting in enough water and opting for hydrating foods (such as tomatoes, peaches, watermelons) each day.
– Elisa Mullen (Personal Trainer & Nutritionist)