How Do I Start a Weight Management Plan?
“How do I start a weight management plan?” is a question many people ponder after they have met their weight loss goal. The temptation to slack off and ease back into old ways can often derail people and put them back at square one.
Don’t let that be you! Now that you have put in the time and effort, it’s time to keep those pounds off! While there may be a little more room for error, staying on top of your eating and exercise plan is essential to maintaining your results.
Recalculate Your Needs
Depending on how much weight you have lost, your calorie needs are likely different. It takes less calories to maintain a smaller body so it is important to be aware of your new needs. Using the STYR app, input your new weight, height, age, gender, current activity level and your updated goal of weight maintenance. It will calculate and tell you how many calories, carbohydrates, protein and fat you need to maintain your new weight.
Track Your Food
While it may seem redundant to keep tracking your food, it increases awareness. Oftentimes when people stop tracking, they take an extra bite here and there, which overtime can add up to an extra pound here and there. Even if you only track three to four days a week, keep it up. You might consider also tracking a weekend day just to keep yourself in check. Remember, no one ever regained 20 pounds, they gained two pounds ten times.
One of the biggest weight management keys is exercise. Once you have built it into your schedule, you need to keep it there! You might be able to miss a day here and there when the goal is to maintain your weight, but don’t let it slip off the “to-do list.”
Regular exercise is essential to keeping weight off. The Department of Health and Human Sciences says 60 minutes of moderate-to-vigorous exercise, most days of the week, is necessary to manage your weight and prevent weight gain in adulthood. So, put exercise on your calendar like it is a meeting and if you are busy that day, reschedule it. Don’t ignore it.
Balance Your Splurges
Everyone needs a few extra bites here and there or needs to enjoy their favorite foods a few times a week. Typically, with weight loss, the recommendation is the 80/20 or 90/10 rule, meaning that 80-90 percent of the time, you eat toward your goal and 10-20 percent of the time, you can splurge. While there might be a little wiggle room, the 80/20 rule is a good one to follow for life
For weight management, allow yourself to splurge on two meals, maybe three, a week. Eat what you want, but not everything you ever wanted. This allows for sharing desserts and high calorie appetizers without going overboard.
Remember that you can’t get rid of fat cells. Once they form, they are there to stay; they just shrink. This makes re-gaining weight very easy. A few extra bites of higher calorie foods at multiple meals throughout the week can start to fill those fat cells back up with surplus calories. So, be mindful of your regular eating and your splurges. Keeping those in check will keep the scale in check too!
Get an Accountability Partner
If you want to win at maintaining weight loss, find a friend! Encouragement and accountability can help you stay on track when you feel like giving up. Stressors will come in life, end of story. Having a game plan and someone to motivate you will keep you from falling back into your old ways. Maybe you check in on a food tracker, have weekly weigh-ins or meet up at the gym and exercise together. Find what works and stick to it! Accountability can keep you focused when the old you comes calling!
If you are interested to hear more and receive personalized nutrition, check out STYR’s app, fitness tracker and suite of connected smart devices. Through the platform, you can track and log activity, food, hydration, sleep, nutrition, mood and more to personalize your nutrition needs based on data, science and access to registered dietitians, nutritionists and personal trainers.
Please note that this information is not intended to be a substitute for professional medical advice, diagnosis or treatment. We insist that you always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical/health condition or treatment and before initiating a new health care regime. Do not disregard professional medical advice or delay in seeking it because of something you have read on the STYR app or on www.MyNutritioniQ.com.