Many people say that it is not weight loss that is so hard. Instead, they say that keeping off the weight for the long-term is more challenging. But are they right? They may not be, if you follow smart principles of healthy living and take advantage of diet-friendly, easy-to-use meals, snacks and ingredients from Netrition. Here are 10 tips for long-term weight loss.
Foods prepared away from home can be higher in calories, fat, sugar, and starch, and lower in some nutrients, than foods prepared at home. Plus portion sizes are often oversized, making things worse. Sit-down and casual restaurants, fast food restaurants, and prepared foods from convenience stores and supermarkets can all have unhealthy foods.
When you prepare food at home, you have control over the ingredients and portions. You can include, for example, whole grains instead of refined, more vegetables, or lean proteins instead of fatty ones.
If you’re not much of a chef or you don’t have time (or desire) to cook much, you can always use helper foods, such as Ready-to-Heat entrees, or Low-Carb Baking Mixes, from Netrition. If you have to eat out, that’s okay. Just do your research beforehand so you can make good choices.
Did you know that thirst sometimes feels like hunger to you? That’s not good for long-term weight loss, since you may end up eating when you are thirsty, not hungry. Instead, let’s stay hydrated as much as possible. However you choose to drink “more” water, whether by adding a glass between meals or by having bigger glasses, can help.
Keep healthy foods nearby and ready to eat. That way, it is easier to have something healthy when you get hungry. Fresh fruits and vegetables, low-fat cottage cheese and yogurt, and hard-boiled eggs are some examples. Netrition has a range of Protein Snacks, such as Protein Chips, Protein Bars, and Protein Crisps, that are low in carbs and ready to eat.
Similarly, keep less-healthy foods out of the house. If they have to be at home, such as if your children or significant other demand to have them, you can store them out of your view.
Logging your meals and snacks can help you stay aware of what you eat, and how much. It can encourage you to make smarter choices, as well as to avoid taking “bites” and “tastes” that can add up to a lot of calories. There are many logging apps available.
Weighing yourself, such as with a Smart Scale from Netrition, can help you stay on track. It helps you stay accountable to, and honest with yourself. As you make food choices throughout the day, thinking of weighing yourself may help you make smarter choices so that the weight stays off.
Weighing yourself is still important even if you have hit goal weight and you are no longer trying to lose weight. It can keep your head in the game to see those numbers regularly. The scale can also let you know early if your weight starts to creep up. That way, you can make changes before too many pounds sneak back on.
Exercise and other forms of physical activity burn calories and help tone your body, which also increases metabolism. While you may be able to lose weight without exercising much, research seems to say that people who keep weight off exercise quite a bit, often over an hour most days.
Mindful eating may sound a little “out-there” or time-consuming, but it is really just a way of eating that can make your life better. When you eat mindfully, you take the time to notice the tastes, textures, and smells of your food. You eat slowly, which can help digestion.
Another aspect of mindful eating is to notice hunger and fullness. It is best to eat when you are hungry, and not to eat for other reasons, such as boredom or anger. If you’re not sure whether you are hungry or just having a craving, consider asking yourself, “Am I hungry enough to eat green beans?” If the answer is yes, you are probably truly hungry.
You can also end meals and snacks just before you start to feel full. It can take practice, but the results can include getting more pleasure from eating, and having better luck managing your weight.
“Macros” are macronutrients. They include fat, protein, and carbohydrates in your diet. You can be healthier and more full if you select smarter macronutrients. That can mean the following.
- Healthy fats, such as fish, olive oil, avocados, nuts, and peanuts.
- Lean proteins, such as fish, chicken breast, eggs, low-fat cheese, and tofu.
- High-fiber foods, such as vegetables, fruit, whole grains, and beans.
Last-minute choices can lead to poor choices. Instead, it helps to plan ahead as much as possible. It’s best to know what you will be eating at your next meal. In addition, you can have portable snacks, such as Protein Bars and Cheese Crisps, Keto Nuts and Cereal, and other healthy foods with you in case you need them.
Having inadequate levels of vitamins and minerals can interfere with weight management. Some nutrients, for example, are necessary for getting energy from the foods you eat. With a deficiency, you may feel lethargic and be less active, which slows metabolism and contributes to unwanted weight gain. Some nutrients are needed for functions such as delivering oxygen to cells in your body or for proper muscle contraction. Deficiencies can get in the way of weight control.
It is possible for some people to get all of their nutrients from the foods they eat, but not everyone can. In addition, most people do not get all of the vitamins and minerals they need every day from foods alone. Ask your healthcare provider whether you may need to take vitamins or other dietary supplements to have optimal levels of nutrients. Netrition has a full range of nutritional supplements to support normal levels.*
Small swaps, and simple changes that make healthy choices easier for you, can help you lose weight and keep it off for good. Small changes that fit into your lifestyle and keep you satisfied on your healthy eating plan can allow you to keep making good choices for good. Netrition has a variety of products that are delicious, convenient, and diet-friendly, to help you stick to your meal plan and see the results you want for the long-term. Browse our aisles and see how much fun it can be to eat well!
*The Food and Drug Administration has not evaluated these statements. Netrition products are not intended to diagnose, treat, cure or prevent any disease. Anyone with a medical condition should seek the advice of a licensed medical practitioner. Individual results may vary.