BODY EXERCISE

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Be mindful of your weight. It's your best
feedback for how your lifestyle and diet are
affecting your body. A big part of the reason
people gain weight is because it happens
gradually, and they don't notice until they've
gained a significant amount. Balancing energy
intake and energy expenditure is the basis of
weight management throughout life.
Research says that 75% of successful
weight losers that keep it off weigh
themselves every week.[1] It shouldn't be a
preoccupation, but it should be something
you're aware of if you're actively trying to
maintain it.
Don't sweat the small stuff . Keep in mind that
fluctuations of 1-3 lbs are normal throughout
the week and even during the day. Do not
become obsessive about weighing yourself
daily; this mindset can become
counterproductive. Because of fluctuations in
weight, it's recommended to weight yourself
only once a week.
Your weight will be different morning, noon
and night. Each week you weigh yourself,
weigh yourself at the same time to keep an
accurate record of your efforts.
De-stress and get enough sleep . An easy way
to start gaining weight inadvertently is to not
get enough shut eye and stress yourself out.
Your body functions best when it's rested and
relaxed.[2]
When you're tired, you handle stress less
well. When you handle stress poorly, you
start eating. Start adding a bit more time to
your sleep schedule and practice relaxation
techniques -- yoga is a great way to get
started.
The Diet
Become a label reader. Continue your weight
smarts when you first arrive in the grocery
store. Bring your shopping list of healthy
foods/recipes for the week, tally your fiber
count to 30 grams daily and stay mindful of
appropriate serving sizes, and most
importantly, do not go hungry. [1]
In general, processed goods just aren't
good for you. They're full of toxins and
things your body doesn't even recognize.
When you start reading labels, you'll start
seeing this. Go for whole foods and stick to
labels that don't have tons of four-syllable
words.
Eat breakfast . And that doesn't mean a box of
donuts or a cup of coffee. Not only will your
waistline appreciate it, but the relaxed,
healthy morning will get you in gear for a
successful day.
If you want proof, just as the successful
"losers" of The National Weight Control
Registry. They've lost at least 30 pounds
and have kept it off for at least a year
(some as long as six!). And guess what?
They eat breakfast. [3]
Eat right. A well balanced, healthy diet helps
control caloric intake and maximizes vitamin
and mineral intake. When your body has all
the needed nutrients it requires, your energy
levels stay high and you feel good about
yourself. All these factors contribute to
motivation to maintain a healthy diet, which in
turn makes managing your current weight
easier.
When you go to the grocery store, load up
on produce. Fruits and veggies are good for
your number on the scale and for your heart
and vital organs. In addition, go for lean
meats, whole grains, and low-fat dairy.
Though you're not necessarily counting
calories anymore, you do want to limit your
fat and sugar intake for your overall health.
Plan meals . When you go to the grocery store
with an idea of what you'll eat for the week, it
keeps you from impulse buying and keeps you
from impulse eating later on. You won't be
grazing in front of the fridge on those cookies
if they're not available.
When you plan your meals, make them
well-balanced and colorful. Each meal
should have 10 g of fiber and should
include fruits and vegetables. Keep the
whites and yellows to a minimum.
Activity
Stay moving . Now that you're at where you
want to be, find opportunities to make this
part of your lifestyle. Sedentary habits will
lead to weight gain.
Get up off the couch! Grab a friend and take
a walk through the park, go dancing, or hit
the pool. Take the stairs every chance you
have. Get outdoors and pick up some new
habits to match your healthy weight.
Keep exercising . Physical activity is
imperative to maintaining your current weight.
The American Heart Association, American
Dietetic Association, and the Dietary
Guidelines for Americans recommend 30
minutes of moderate level exercise, daily, to
maintain weight without weight loss. Keep in
mind that all exercise is beneficial, even if you
cannot reach the 30 minute goal each day.
Exercise can take any form. You can walk
the dog each night, do yoga, or go
swimming. Anything that keeps you moving
counts as physical activity. What's more,
you don't have to do 30 minutes at one
time! Break it up into two or three smaller
segments if that better suits your schedule.
Mix it up. If you keep with the same routine,
you and your body will get bored. You'll be
less likely to keep up with it and, as a result,
less likely to maintain your current weight.
Do cardio, lift weights, do circuit training,
and do yoga. Each day can be a different
routine. Or, if you'd rather, combine them in
the same day. Just keep weight lifting to
every other day or so -- your muscles need
time to heal.