1) Eat more plants
The key here is Foods with low-calorie density like fruits and veggies are naturally high in bulk, fiber, and water to help you feel full without using up much of your daily calorie target.
If you think about it, when was the last time you were able to eat more than two apples in a sitting or come close to eating a whole head of lettuce?
Juicing doesn’t count — once you send those fruits and veggies through the juicer, all the beneficial fiber is removed.) The more of these foods you have in your meal plan, the less likely you’ll be to binge on calorie-dense treats.
2) Cook (more) at home
Now it’s time to take control and perhaps even kick things up a notch. With the advent of that Internet thing, you have access to loads of healthful recipes.
So whether you consider yourself a foodie or not, seek out blogs that feature recipes that suit your taste.
When you cook at home, you control your portions, the quality of the ingredients, the cooking method, and the menu — all areas that require wise decisions when it comes to losing weight and keeping it off.
3) Consume more protein
Sounds similar to the nutrition strategy you used to lose weight, right? That’s why the best “diets” are really lifestyle makeovers with no end date.
Start your morning off with a balanced breakfast and a superfood nutrition shake like HQ Nutrition isolate protein, and let those healthy decisions set the tone for the rest of the day.
4) Cut back on liquid calories
What I’m referring to here are liquid calories that are void of any nutrition, such as soda, alcohol, sugar-laden lattes, and sugar-laden “fruit-flavored” juices, all of which lack the fiber and protein that help you feel full.
When cutting liquid calories, focus on water. If you don’t like the pure stuff, make it fancy with some fresh fruit and herbs or you can grab juice flavored liquid squirt to add to your water, no calories, no sugar and it tastes just like your favorite juice beverage.
5) Make your gut happy
The little bacteria that populate your intestinal tract can have a huge impact on whether or not lost pounds remain lost.
6) Cheat… a little
A life without chocolate, alcohol, or French fries may not be a life worth living, and lucky for us, the body is pretty forgiving when it comes to the occasional treat.
You likely won’t do much damage if you indulge your cravings once or twice a week. So listen to your body, and know that if it’s screaming for Ben & Jerry’s, you’ve got a couple free passes.
7) Continue to monitor your weight
Once a week should do the trick. That will allow you to monitor your weight and make lifestyle adjustments as necessary — and if your weight starts trending upward, you can always resume daily weigh-ins to root out the problem.
8) Move more
Research shows that eating habits carry the brunt of the load when it comes to weight loss, but exercise takes over once you reach your goal.
9) Keep your diet dialed in
The downside to losing weight is that you have to continue eating less to maintain it because your new body doesn’t require as much energy to function.
But that doesn’t mean you have to keep counting calories. Once you get an idea of your new daily calorie target and go through a few rounds of meal prep to see how much food that encompasses, then you can guesstimate how much to eat.
This is where a weekly weigh-in comes in handy since it will alert you if your eyes are getting bigger than your stomach!
10) Stay the course
Maintaining your weight loss will become easier as you internalize these tips.
A study in Obesity Research found that participants who had lost at least 30 pounds and kept it off for 2 years or longer used fewer weight-management techniques as time passed.
The reason? The techniques became part of their lifestyle.