How to Keep Weight Off after a Successful Weight Loss Diet
One of the most common questions I get asked by people during their weight loss journey is ‘How to keep weight off after a successful weight loss diet’. Let’s face it … you don’t want to lose weight only to put it all back on within weeks or months. That’s demoralizing.
As part of our weight loss program we show people how to lose weight as well as how to keep it off afterwards. Throughout your diet your relationship with food will also change allowing you not to crave sugars or eat so emotionally.
During our weight loss program most people typically lose around 1kg per week on the HcG Diet and about 1/2 kg per week on the Shake It Diet. Each diet has its pro’s and con’s and the diet you chose will largely depend on the amount of fat you need to lose and your personality type.
For more information on the HcG Diet or Shake It Diet why not read the following blogs articles I wrote. The HcG Diet is the best way to Lose Fat Fast , The HcG Diet – Your Weight Loss questions answered and Switch to Fat Burning using the Shake It Weight Loss Diet.
We extensively use both diets in the clinic and have found each to be very successful. The HcG Diet is stricter but due to it’s structure and that you lose more per week it is a favorite with most people. The Shake It Weight Loss diet offers more variety and food choices but is a bit slower.
What happens after I have lost weight after completing a Successful Weight Loss Diet.
Once you have lost the weight you need to lose and are happy with your current body composition then it’s time to move into weight maintenance. There are 4 main things to consider when looking at weight maintenance.
- What to Eat and How much to Eat
- Food Intolerances
- Stress levels
Weight Management is not just down to what you eat or how much exercise you do. Its about balancing your lifestyle so that you have fun and enjoy life but also maintain your health and well being.
What to Eat and How much to Eat
In order to maintain your weight you need to eat healthy 90% of the time and have treats about 10% of the time. Your relationship with food often changes following a successful weight loss program and therefore for most people eating healthily is a natural consequence of completing their diet. If you still feel that you sabotage things or emotionally eat then you may wish to seek some hypnotherapy or EFT tapping with Robyn to help clear your emotional triggers.
To assist people eating healthily and to maintain their weight I often recommend two lifestyle diets. Firstly I recommend that they stick to the Shake It Weight Loss Diet but introduce 2 – 3 treats per week such as alcohol, rice, potato etc. The Shake It diet means that you eat protein 3 times per day with a full range of fruit (Excluding Bananas, mango and grapes) and vegetables. It eliminates bread, pasta, rice and sugary foods from your diet. It’s a very healthy, well balanced diet and ensures that you get a full spectrum of fiber, minerals and vitamins.
Drinking 2L of water is also great as it helps flush toxins and means that your body doesn’t start retaining fluids.
The second lifestyle diet I use is a variant of the above and is often used for people who have a tendency to put weight on easier than others. For these people I recommend they follow the Shake It Weight Loss Diet as detailed above but they also introduce 1 fasting day as well. On this fasting day they eat only 600 calories. This has been shown to regulate blood sugars, improve immune function, reduce cardiovascular risk and help people lose or maintain their weight. Eating only 600 calories will remove between 1 – 1,500 calories per week from your diet and help with weight maintenance.
Personally every 6 months or so I do a 3 week course of the HcG Diet to reduce my weight and detoxify my body. This means that my weight stays between 0 – 5 kg of my ideal weight and never goes above the 5 kg mark. I find doing 3 weeks on the HcG easy and losing only 5 kg easier than having to motivate myself to lose more than that.
We all know that exercise has many benefits including weight loss, muscle tone, its strengthens your bones, your immune system and reduce stress. We all generally feel better after exercise.
If you make exercise a regular part of your weekly routine it will help you maintain your weight and body composition. You still need to eat healthily but exercise will help burn calories and therefore reduce the depositing of fat. Walking 3 times per week for around 30 minutes is the recommended minimum. Cycling, yoga, swimming etc… can also be added to provide additional benefits.
We eat 3 – 5 times per day. Imagine if you are eating a food regularly that irritates your gut, increases weight and drives inflammation. Eating foods that you are intolerant to will not only cause symptoms such as bloating, pain, increased flatulence, sinus, eczema, fatigue, brain fog and IBS … but it also puts on weight.
As part of a healthy lifestyle and weight maintenance program I recommend people to have a food intolerance test and to eliminate or reduce the foods for which they test positive. I have seen amazing results and incredible improvements in people’s health once they eliminate food intolerances.
We offer food intolerance testing in the clinic. The test is a simple blood prick and can test the 59 main foods that people are intolerant to including Wheat, Gluten, Yeast, Dairy, Eggs, Soy etc.. Your results are available within 45 minutes. Click here for more information on Food Intolerance Testing.
Stress is one of the biggest drivers of disease and dysfunction in the body. If you can balance your stress levels you will go a long way to maintaining a healthy body and mind. Doing exercise and things such as yoga, meditation, reading a good book or walking are proven stress relievers. Naturopathically nutrients such as magnesium help to lower your stress levels while herbs have been proven to reduce stress, irritability and fatigue.
Having regular massages would also help you. Massage relaxes your nervous system, helps reduce stress and relieves aches, pain and tired muscles. Lymphatic drainage massage also helps to remove fluid retention and helps you lose weight.
I have a massage each week and I find thins very useful. If you haven’t had a massage from Robyn yet, why not give it a go. She’s great.
Maintaining your health and your weight is about having an all round healthy lifestyle while having fun. You don’t want to be too strict and not have fun but simultaneously too much food and not enough exercise will make maintaining your ideal weight more difficult.
Written by Award Winning Naturopath and Weight Loss Specialist Tony Daniel of Capalaba Natural Health.