Secrets of Success

Weight Maintenance Secrets

The best tips and advice for life after weight loss. If you do not have a weight-loss goal, how do you maintain a healthy weight?

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Snack without guilt

Keep the right kind of snacks available (in the car, office, house) and then use them to help curb excessive hunger, especially if your schedule delays a regular meal time or if you are going someplace where there is food to tempt you (i.e. grocery store, work meeting, break room, receptions).

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Keep control of your calories when you're out

Make a pick & mix menu of standby snacks and always choose something to have in your bag when you're out. Research online menus for restaurants and coffee shops for nutritional information. Read labels on take away salads or sandwiches. Build a list of safe choices so that you can stay in control.

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controling appetite

Eat healthy in between meal snacks to help you reach your goal.
This way you won't overeat at regular meals. Your blood sugar levels won't drop so you'll feel energetic all day.

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Check Fit or the Scale

Noticing if certain clothing starts fitting tighter as well as what the scale reads on a regular basis helps me keep track of how I am doing. I also track exercise minutes but know that exercise intensity can greatly effect number of calories burned, so that's less accurate to measure ongoing effort

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Pedometer

Wear a pedometer all the time. Check 3 or 4 times a day to make sure you are staying as active as you think.

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when not to eat

Never eat 4 hours before going to bed, stick to sugar free drinks with no carbonation. Crystal light is what I like, it tastes great and has no calories.

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TNT lose inches any time

When you are on the phone/computer, watching TV, driving, or any other activity do stomach and butt kegels. I use TV commercials as a reminder to do them. Start with 20-30, then increase to whatever level you feel comfortable with. I do 50-75 every commercial in the evening.

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retrain my brain

For years as a child my parents told me think of the children who are starving. So cleaning the plate by eating all the food was ingrained into my brain.
Now I am retraining my brain by taking the food to the trash if my body says enough,
No more pushing myself to eat it all ;^)

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Pick other fitness goals

You are longer be trying to lose weight, but you can set other goals to keep yourself motivated. Train to run a marathon! Improve the number of pushups you can do in a minute! Get an orange belt in judo!

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Be active five minutes after eating.

Be intentionally active after eating -- move quickly as you clean up after the meal, go outside for a brief walk, whatever you do, don't sit. 5 - 10 minutes after every meal really helps burn those calories.

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