This is the most often asked question, actually every day in my clinic. “How do I keep this weight off?” You see the reason they ask this question is because they have worked so hard to get the excess weight off their bodies they do not want to put it back on. Many people want to go back to lifestyles that they have been living, not realizing that it is their choice to keep the weight off or gain it back. They just want to know how, and really want to keep the weight off.I truly believe that accountability is the key.
So many things play a role in our psyche. One of the main reasons we have a problem with food is because of how we were taught when we were young. We know we need to clean our plate or we wouldn’t have dessert. Now we know that most desserts are not healthy for us but in our minds we still think that we need them. We need to change our way of thinking from, because I did a good job I get a reward that is sweet and sugary, to I did a good job and the reward I reap will be good health, weight loss, and longevity.
We are, as a human race, hedonistic. We want what makes us feel good and satisfies our craving, we want the here and the now. However along with that comes adverse results. You can not eat anything you want anytime you want and keep your weight off,
period. For every action there is an opposite and equal reaction. So, how do we keep this weight off?
As I mentioned yesterday you need to practice mindful eating. Remember, mindful eating is sitting down and enjoying your food and not thinking about anything else but your food. So you are not sitting in front of your computer and eating, Nor are you sitting at your desk and eating, and you are not you sitting in front of the television and eating. You were sitting at a pretty table with food that is enticing and enjoying not only every morsel of it but also every sensation of it. The way it looks, the way it smells, and the way it tastes.
Don’t go back to your old habits. You lost weight because you were eating foods that are good for you and that is a win-win. You feel better you look better and you are better. Continue to eat foods high in antioxidants, and all the colors of the rainbow. Just because everyone else you see. is eating french fries you don’t need to do that. French fries are full of saturated fat and carbohydrates that will put that weight back on in an instant. You don’t need a burger on a huge roll. Instead eat that burger with a lot of lettuce tomatoes and onions. The sensation of the burger will still be there but the calories won’t. It truly is a mind game, and your mind is now trained to do what is right, follow your mind not the sensation of what you feel your taste buds need, they are lying to you. Good food equals good health good food you know what this good food has done for you and will continue to do. Don’t be talked out of it.
On the other hand, do not be afraid to eat. You have learned through your weight loss which foods are good for you and which foods are not. Eat the foods that are good for you. Stay away from all sugar and processed foods that contain high fructose corn syrup which is very bad for your system. You know what you should do so just do it. Always remember, if you are working out add at least 300 calories to your daily caloric value so that you are getting what you need and keeping your body healthy.
Now for the next question, “ What about when I go out to eat? We have a schedule where we go out to eat all of the time. How can I maintain my weight loss??” Remember mindful eating? Think about what you’re going to order. The hardest part about going out to eat is ordering. It just seems as though your mind takes over. You can smell the fried food, and it smells good. Remember how bad it is for you and then choose wisely. For an appetizer choose a shrimp cocktail, or my favorite is a bowl of soup, not the creamy kind, but one full of flavor and vegetables. This will begin to fill you up and will add extra fiber, not only filling you up but adding satiation to your stomach. One thing that I have done that helps me tremendously is not to order all my food at once. I order an appetizer and then say let me eat this and then I can figure out how hungry I’ll be before I order my meal. It’s also amazing to go out with someone. who likes to split a meal, then you can split the appetizer and the meal. You not only get full but you also get to save a bit of money. Another win-win. The most important thing to remember is choose healthfully and wisely and when you order choose food that is healthy and you will not be sorry for it. The hardest thing to going out is ordering your food. Once you get that food you will enjoy it, and you will be satisfied not only with food that you’ve chosen but be thankful that you have chosen a healthy food and you didn’t let the food own you, you owned it.
Now I know what you’re thinking. I want dessert. There are many desserts that you can choose that won’t increase caloric intake, but will satisfy your sweet tooth, you just need to be creative. Remember desserts are high in sugar, sugar will turn to fat and be stored as an abnormal fat deposit which is really hard to get rid of. Choose wisely. A bowl of fruit is a good choice. No fruit? Have a bite of someone else’s. That sugar addiction, please do not feed. The less you have the less you desire and the more you will. want and crave the food that is good for you.
You can do this. I ran into a young lady today, 20 years old, she lost 100 pounds in a year and wants to maintain her weight. I gave her the same advice. You can do this. You lost the weight, I am beyond proud of you. Keep it up, I am here if you need me. I mean it.
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