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Beware of Common Weight-Loss Pitfalls

Congratulations! After a lot of dedication and hard work, you reached your weight loss goal!  But now comes the hard part…keeping it off!

Reports show that the obesity epidemic continues to worsen and, sadly, maintaining weight loss might be harder than you think. But you don’t have to be one of those statistics. Don’t start skipping your workouts and indulging because you reached your goals, and beware of these common pitfalls:

SKIP THE FAD DIETS

We all want a quick weight loss fix, and the idea of low-calorie shakes or cabbage soup (I am so guilty!) might sound good and you may even lose some weight, but this kind of calorie restriction is impossible to maintain for the long haul (and why would you even want to!).

Restricting a food group simply because it might be too high in calories is not sustainable.  Chances are, eventually, you will eat those foods and, because you’ve been craving them, you’ll overeat.

Instead of trying the latest fad diet or quick weight loss scheme, give yourself realistic weight-loss goals and aim to lose 1 to 2 pounds a week. Make sure to eat a balanced diet that includes all the food groups (yes, all of them), and focus on changing your lifestyle and your bad habits, not just what you eat. This will help you achieve long-term success.

DON’T SKIP YOUR WORKOUTS

It’s easy to think that once you’ve reached your weight-loss goals that you can take a break from your workouts, but trust me, that’s a bad idea. Did you know that even a seemingly short two-week break from exercise can significantly reduce your cardiovascular fitness and lean muscle mass? And, if you’ve already developed the habit of exercise, why stop now – it’ll just make it harder to start again!

STICKING TO THE SAME WORKOUT PROGRAM

We all have our favorite style of workouts. Maybe you like running, spinning or yoga, me personally, I really like resistance training with weights. And although running 3 miles or your favorite spinning class may have helped you lose the weight, continuing with that same workout won’t help you maintain your weight loss – you need to switch it up because your body gets used to it after a couple of months.

But don’t worry, you don’t have to give it up or change it completely, changing the number of reps, adding some HIIT (high-intensity interval training) or trying out some programs will help to ensure you maintain the weight loss. If you need some suggestions, check out my online gym below – there are over 35 programs there and new ones added all the time (meaning hundreds of workouts to pick from!)

TROUBLE SLEEPING

For as long as I can remember I’ve been a light sleeper. I even gifted myself a Fitbit Smart Watch to monitor my sleep because I know how important it is and how it makes it harder to maintain weight loss.

To lose weight, and maintain it, our goal should be 7–9 hours of sleep every night. And no, you can’t catch it up over the weekend! However, trying to go to sleep at the same time, and waking up at the same time every day can help you get a good night’s. Another trick, make your bedroom feel like a cave by making it a cool, dark environment, which is proven to help you sleep better.

It’s true, maintaining weight loss may be hard and take some work, but all your effort will be worth it when you feel better, the doctor gives you a clean bill of health, you have more energy, and, let’s not forget, you can continue to rock your favorite jeans!