jeudi 16 avril 2015
Your next challange: maintain weight
If you've reached your goal weight in the last 12 week, well done, but the journey does not end here.
Weight management is a lifelong commitment but you’re over the hardest part. The longer you stick to your new lifestyle, the more normal it will feel. Our advice about how to lose weight in this 12-week guide can also help you to better manage your weight in the longterm. Below are some of the common features among people who have lost weight and have been successful at keeping it off:Stick to lower-calorie eating
In studies of people who have lost weight and kept it off for at least a year, most continued to eat a diet lower in calories than before their diet.
Keep planning ahead
Maintain your healthier eating habit regardless of changes in your routine, such as eating out, weekends or holidays. By planning ahead, you’re less likely to slip up.
Eat breakfast
Research shows that breakfast can help people control their weight. Having breakfast can help you avoid getting too hungry and snacking later on.
Stay active
Studies show that people who’ve lost weight and kept it off typically do 60 to 90 minutes of physical activity most days of the week while not overeating.
Keep using the chart
Keep using the food and activity chart to help stay in control of your calorie intake and exercise. It will help prevent your calorie count from creeping back up.
Watch your weight
Weigh yourself regularly, for example once a week, to help you stay on track and correct small weight gains before they become serious relapses.
Get support
Get family and friends to support your new healthier lifestyle, whether it’s by helping you make healthier food choices or getting active and doing some exercise with you.
Stay consistent
Stick to your eating and activity plan seven days a week. Don’t be tempted to ease off at the end of the week or during holidays.
Keep it interesting
Variety is the spice of life, so if you feel yourself slipping back to old ways, mix things up a bit. Buy a new healthy cookbook, sign up for a healthy cooking course or try a new activity.
Set SMART goals
For behaviour change to be long-
lasting, a simple goal-setting
technique called SMART can help.
weight, try to be SMART about it.
SMART stands for:
• Specific: your goal should be
precise, ‘I will run three times this
week’, rather than general, ‘I will
exercise more’
• Measurable: your goal should be
measurable
• Achievable: break down your
overall goal into easy mini-goals
• Relevant: choose goals that apply
to your circumstances
• Time-specific: set yourself a time
scale for achieving your goal
What should I eat now?
As a guide, the average man needs
about 2,500kcal and the average
woman needs 2,000kcal a day to
maintain their weight. If you’ve
now reached a healthy weight, you
may want to increase your calorie
intake. But do it by small amounts
to avoid putting on weight again
and remember to keep active.
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