Hi there,
this is Jonathan Clark from Lose Weight For Scotland – it’s my mission to Crush
Obesity, Add Years To Your Life & help you to Look Good Naked! I challenge Scots to lose 10 lbs of fat or
gain 10 lbs of muscle, even if they’ve tried everything else, and it’s
guaranteed. One of the questions I get
asked all the time is What’s the best way to keep the weight off once I lose
it?
A: Regular
exercise is key. In a recent study, researchers discovered that overweight
subjects who had slimmed down over two years required an average of 40 minutes
of exercise per day to sustain a loss of 10 percent or more of their initial body
weight. And that was in addition to closely watching what they ate. Those who
committed less time to sweating it out were more likely to be back where they
started. Weight loss is not something that happens once and then you’re done
with it Quite honestly, it took years to put the weight on – it’s going to take
time to get it off again, yeah?
To stay
motivated, join a running group, sign up for cooking lessons, or splurge on a
personal coach who can keep you accountable..
• Set realistic weight loss goals, such
as 1 to 2 pounds per week. Those who lose weight slowly, by eating less and
exercising more, tend to keep their lost weight off.
• Keep healthy snacks on hand, such as
raw vegetables with low calorie dips, or fruit. Keep in mind it is the total
amount of calories consumed that impacts the rate of weight loss.
• Choose foods high in fiber such as
fruits and vegetables with moderate portions of
whole-grain breads, cereals, and
rice. These foods will give you more chewing satisfaction while the higher
fiber content will make you feel fuller on fewer calories.
• To ensure you are eating healthy, keep
an accurate food journal. Write down everything you eat or drink. Be honest and
accurate, otherwise the journal is not as helpful. The food journal will help
you learn about your eating habits and help you assess the food choices you are
making. I use Cronometer.com which has a
cool iphone app too which makes it easy.
When I started using that I discovered that I was actually UNDER eating
every day.
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