Manage Your Weight

Attaining a healthy weight was perhaps difficult, perhaps not.  The good news is your heart is now less strained and you have lowered your chance of heart problems in the future.  Now how do you manage your weight so you don’t become a yo-yo dieter? 

Now that you feel much better and you look much better you will feel much more in control to management your weight and in control of your eating habits and will know what you can and can’t eat.  Actually, it’s not what you can or can’t eat – it is the portions and frequency of what you eat now is what counts.

A relapse is a return to your previous way of eating.  You may have had a stressful day and use food as a way to feel better.  Or you may skip your exercise because you just couldn’t be bothered.This is not necessarily a failure.  We all have bad days every now and again.

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Here are some hints to manage your weight:

• This is not the end.  You can bounce back, so don’t feel
   too guilty.
• Are you really hungry?  Try a large glass of water instead.
• If the water doesn’t work, set your kitchen timer for 15
   minutes before you give in to that high calorie snack and see if
   that works.  This also teaches you self control.
• Try a new diversion.  Try starting a hobby where you have to
   use your hands.  Sometimes hunger is just boredom.

Once you have reached your goal weight you will need to add around 200 calories per day to stop your weight loss and manage your weight.  Also, if you change your physical output you will need to adjust what you eat.  Still maintain a diary of your food intake so you can keep a record of your food intake in order to make those adjustments.

Now that you can manage your weight you need to maintain it.  So that means you can eat some of your favourite foods, but in moderation only.  Some ways to do this:

• Keep healthy snacks handy.
• When shopping, always make a list and stick to it.
• Don’t shop when you are hungry
• Plan your meals in advance so you have control over your food
   intake.
• Remember portion control.
• When you really desire that high calorie food, eat a small
   amount and walk away.  You can have a little bit more
   tomorrow.
• Don’t give up your exercise.  Not only did it help you lose weight,
   it will help you manage your weight and keep you healthy.