#manageweight

Despite our best intentions, we all get off track sometimes, right? When working on weight management, the most important step is to “hit the reset button” and keep moving forward. Here are the steps you can take to help you get back on track.

 Don’t dwell. Remember, self-acceptance and self-kindness are key to moving forward. Think about what you can do in the future instead of what happened in the past.  Remember you are only one meal – or workout – away from getting back on track.

Ask yourself what you learned. Reflect on the situation. Is there something you’d do differently next time? Maybe it’s a new strategy such as scheduling physical activity into your calendar or putting sticky notes on your fridge to remind you to eat fruits and vegetables.

Add a little structure. A little additional self-monitoring will help ensure successful “reset” efforts. Try using a food log or measuring cups for a couple of days, weighing yourself regularly, or incorporating an activity tracker into your physical activity.

 Remember why you started. Reflect a bit on your motivation. Ask yourself how you can help keep your motivation front and center.  

In need of a reset? Try these suggestions out!

  References

These simple concepts can make staying on track feel much easier. Here are the key components not only to lose weight, but also to keep it off long term. 

Fuel up.  Like your car needs the right gas to run optimally, what you put in your body affects how you feel. Eat whole, non-processed foods, being sure to incorporate a variety of fruits and vegetables into what you eat each day.  Keep eating patterns consistent and include breakfast daily to help lose weight and maintain that loss over time

Watch portions.  Monitoring how much you eat is key to weight management.  To help control portions, fill your plate with mostly non-starchy vegetables, use a smaller size plate, and avoid eating out of packages.  Occasionally measuring portions or using our handy portion guide can also be a helpful reminder to keep portions in check.

Plan ahead.  Having a well-stocked pantry and freezer can make choosing healthy foods easier.  Create a meal plan and bring a shopping list to the grocery store.  Keep healthy snacks nearby when you're on the go. And when eating out, make your choice ahead of time, if possible.

 Feel satisfied.  Managing weight doesn't have to mean feeling hungry.  To feel more satisfied, limit distractions while eating and slow down to really savor your food.  Also include high fiber foods such as fruits, vegetables, beans, and whole grains to help feel fuller longer

Stay active.  Reducing calorie intake alone won't provide the same results.  Research shows that people who are most successful at losing weight and keeping it off get 60 to 90 minutes of moderate physical activity most days.  Remember, this doesn't have to be done all at once.  Aim for a minimum of at least 150 minutes per week, or about 20 to 30 minutes a day. Once you’ve reached that, you can choose to aim even higher.

Get quality sleep.  Keep a regular sleep schedule and aim for seven to nine hours of sleep each night.  Have trouble sleeping?  Limit screen time before bed, avoid strenuous exercise, and include relaxing activities such as a warm bath or soft music

Get support.  Having a solid support system can help you stay the course and keep motivation strong.  Remember, support can be from friends, family, your environment, and even yourself by practicing self-compassion.

References

 https://www.cdc.gov/healthyweight/losing_weight/keepingitoff.html 

It’s important to celebrate accomplishments – both big and small – on your weight management journey. When you celebrate success, you remind yourself that you are making progress and are capable of reaching your goals. And rewards can also be motivators to keep up your hard work.

Choose rewards unrelated to food that celebrate your health and promote your well-being, and plan them regularly. Possibilities include:

New workout clothes or exercise equipment

A haircut and style, or manicure or pedicure

Flowers

Tickets to a concert

Massage

Personal training session or yoga class

Try it out! Over the next few weeks look for an accomplishment and reward yourself for a job well done. Maybe you didn’t lose weight, but your waist size is an inch smaller or you are now able to slow jog a 5K. Remember, it’s about progress and not perfection.  And don’t forget to let your coach know about your success.

 References