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For a lot of us, it can often feel as though we are constantly in a battle with weight loss. For the last 12+ years, I feel like I am riding a yo-yo after putting on over 50 pounds with each pregnancy. Losing the weight between. Then after my last child, I never got back to my pre-baby weight but added and lost 15+ pounds on a yearly cycle.
I never can seem to just keep the pounds off for good.
It can be difficult to get back to and maintain your healthy weight, especially if you have a history of problems with your weight. If you follow a few healthy pieces of advice though it can help to get you back on track and in a better frame of mind to be able to maintain your ideal weight. This is one of my goals not just for this year but to maintain from now on. It is important not just for my heart health but also because my back is messed up. Remember my back surgery in 2015 and how I couldn’t feel my toes? Well, after gaining all this weight this past year, that is starting to come and go again. I know a large part of that is the extra 15-20 pounds because when I loose the weight it generally subsides. I’m back in my battle with weight loss and plan to stay on the winning side but not just that, maintain it as well… for my health!
Here some of the things you can do to win your battle with weight loss:
Don’t Skip Breakfast
You probably hear this all the time, but it’s true. One of the biggest downfalls of people who struggle with weight loss is the fact they don’t eat breakfast. You should be eating a healthy breakfast that includes protein (10g), fats and carbs. It will set you up with the energy that you need for your day. If you eat a healthy breakfast you are less like to give in to your craving later in the day. Good sources of protein include eggs, plant-based powders and peanut butter. A smoothie is also a great way of making sure you get important nutrients. Check out these smoothie recipes for weight loss. Skipping meals can make your body go into starvation mode which could lead to further weight gain instead of a loss.
Eat Smaller Portions & Consider Fasting
You want to keep your metabolism even and your blood sugars stable. That means you should only eat what you need and not what you want. It can be really easy to overeat for your body shape, age and size. Research the right portion sizes. Using your BMI is a great way of doing this as it gives you a good idea of what you should consume for your ideal and healthy weight. Another thing to consider is fasting. Studies have shown that people respond well to intermittent fasting for weight loss goals.
In order to achieve your ideal weight, you should exercise moderately, and add some weights. People often think that they need to exercise intensely in order to lose weight, however, this isn’t this case. Completing an intensive workout is fine if you’re already at your healthy weight but if you are struggling with weight loss, moderate exercise will be better for you. Plus, moderate exercise is not as intimidating if you are just starting out so you will be more likely to stick to a routine and be able to continue your battle with weight loss. Adding in at least three sessions of resistance training will not only help you to shed the pounds it will also help you to build on your strength.
Don’t Eat Until You’re Full
This can be a confusing one but eating until you’re full rather than no longer hungry can be one of the main reasons you’re struggling to shift the pounds. If you have the sensation of feeling full, this means that you have eaten too much. Instead you need to listen to your hunger and only eat until you’re no longer hungry. Eating slower can help you to achieve this.
These four pieces of advice can help you to win your battle with weight loss. Be sure to check with a doctor or licensed dietitian for best steps to take for your particular situation. Do you have any other advice that you can share in the comments below?