Practice these simple, everyday food and fitness smarts to keep your hard-fought new weight.
You’ve just lost weight and you don’t want to see that number go back up on your scale. With these 10 tricks from dietitians and successful dieters, you’ll be able to maintain your weight with ease.
Build more lean muscle.
Maintain, or even increase, your metabolism by continuing to build lean muscle. “Muscle has a higher metabolism than fat does,” explains Emily Banes, RD, clinical dietitian at Houston Northwest Medical Center. If you don’t yet train with weights, add this type of exercise to your overall program now. If you do, increase the amount of weight you’re working with to keep yourself challenged.
Fight off hunger with more filling foods.
A three-year University of Pittsburgh study of 284 women between the ages of 25 and 45 found that those who avoided weight gain the best were the ones whose meals kept them feeling full. “Keeping that feeling of fullness can be done with foods high in fiber — think fruits and vegetables, whole grains, and lean protein,” says Jenna Anding, PhD, RD, of the department of nutrition and food science at Texas A&M University in College Station, Texas.
The University of Pittsburgh study also found that women who best controlled their weight were good at resisting the temptation to binge on forbidden treats. This doesn’t mean never indulging in a gooey dessert again, but rather picking — and limiting — your moments. There are many ways to avoid daily temptations, including planning ahead when eating out and banning your worst weaknesses from the house.
Check your pH levels.
Litmus (pH) Paper is the best way to find out if your body is Alkaline or Acidic. A Acidic body will store Acid (Toxins) in your fat cells which will make it impossible to loose weight.
Plan your meals in advance.
A maintenance diet has a lot of the same components as a weight-loss diet. Having a meal-by-meal plan that you can stick to
Consider adding minutes to your exercise plan.
Experts recommend at least 30 minutes of physical activity five days a week, but emphasize that the more you exercise, the better able you are to maintain a weight loss. You should aim for 60 to 90 minutes of physical activity every day.
Measure your portions.
According to a Center for Disease Control (CDC) study of more than 4,000 U.S. adults, the biggest factors in success were measuring portions and fats, the most caloric foods, in particular. This doesn’t mean you have to carry a food scale everywhere you go, but using it as often as possible at home will teach you how to eyeball portion sizes at restaurants and immediately know how much to eat, and how much to take home in a doggie bag.
Check your pH Level Daily.
People who check their pH Levels daily will start to see their success as your levels start to teeter towards the Alkaline portion of the scale (between 7.0 and 7.5) you will then start to notice how you will loose weight.
Include lots of Raw Fruits and Vegetables in Your Diet.
Eating raw Fruits and Vegetables every day will increase your Alkaline pH levels and the weight will start to drop off and stay off. You will also receive more nutritional value from eating raw Fruits and Vegetables, as heating and cooking them destroys the Nutritional Value and destroys the enzymes which is important for the absorption of the Nutrition.
Let your plate be your guide.
Use the “plate method” as a way to control the amount you’re eating. A great tip for dieters, it works just as well for people on a maintenance plan. Simply put, when you serve yourself using this method, at least half your plate should be vegetables and the remaining space should be divided evenly between lean protein and whole grains. If you go back for seconds, limit yourself to vegetables.
To support you with your Perfect Weight go to http://www.thelifestylechanger.com