How To Keep Losing Weight – 7 Practical Ways To Keep The Scale Moving Down

how-to-keep-losing-weight

How To Keep Losing Weight – 7 Practical Ways To Keep The Scale Moving Down

When you started your diet the weight came off fast. Now you’re scratching your head wondering how to keep losing weight.

Understanding how your body loses weight and what makes it a more efficient fat burner makes a huge difference to continual weight loss.

I like to think of the body as a valued employee. To get the most productivity out of it, you have to give it what it needs to succeed…

 

1. Feed Your Body Fat Burning Foods

A job can’t get done if the right tools aren’t available. Your body needs vitamins and minerals to process the carbs, proteins and fats you feed it.

If your weight loss has stalled, you might need to boost your intake of three nutrients: fiber, protein and iron.

Fiber and protein slow digestion, which holds your blood sugar level to a slow, steady climb. This slow increase provides sustained energy and decreased fat storage.

Fiber is only found in plant foods. Protein is found in both plant and animal foods.

To meet your fiber and protein needs as you explore how to keep losing weight, include a meal-size salad topped with meat, beans and 1 tablespoon of nuts or seeds. The added fiber and protein from these foods will give your fat burning a boost.

Make sure you’re eating iron-rich foods. A fast metabolism requires oxygen. Iron is the element that carries oxygen around your body. Eating iron-rich spinach and beans on a daily basis will speed up your metabolism and weight loss.

2. Beware Of Fake Health Foods That Stop Weight Loss

Grain-based snacks with healthy-looking wrappers are like employees that looks busy, but in reality are playing computer solitaire.

Grain-based products like granola bars, energy bars, wheat bread, crackers and cereals are packaged to look like good option. When you eat them, they become fat-storing machines!

These foods have been highly-processed and stripped of their nutrients and fiber. Eating them causes an insulin spike that opens the doors of your fat cells.

3. Learn How To Exceed Your Expectations

Nothing kills an employee’s productivity like imposing an unobtainable goal.finish-your-weight-loss-goal

If you set unrealistic weekly weight loss goals, you’ll soon grow discouraged and quit.

Weight loss is not a linear thing. Weight loss is often rapid at first, and then slow down.

Deciding that you’re going to lose 5 pounds each week because that’s how much you lost in week one is unrealistic.

Set a goal that encourages you to stay on track AND is obtainable.

If you have a lot of weight to lose, then you have to look at weight loss as a marathon, rather than a sprint. Run the race correctly and you’ll get to the finish line.

4. Keep Motivation High With Short Term Goals

I teach college students. Do you know when most of them hand in their assignments? In the last hours before they’re due!

It’s human nature…we are the most motivated to take action when the deadline is almost here.

If you set a long-term goal to weigh 60 pounds less one year from now, you’re likely to procrastinate.

A goal that’s a year away; gives you too much wiggle room today. You put off the hard work and stall your progress.

Instead, split your 60 pound weight loss into monthly goals. Circle the short-term deadline date on your calendar and you’ll feel the motivation to get busy build inside of you.

When I take someone through my weight loss program, I use short 40 day goals.

The program keeps building momentum by adding new fat burning tricks over the first three weeks. At that point the 40 day end date is in sight, and it acts as its own motivation.

5. Mix Up Your Routine

Your brain is always trying to figure out how to make your body run more efficiently. Throwing it a curve makes your body work harder. This extra effort can get the scale moving down.

curveResearch shows that switching up your daily eating routine with a modified intermittent fasting routine could be one solution to how to keep losing weight.

Varying your caloric intake from one day to the next is one way to modify your eating routine.Try eating 500 calories less one day, followed by 500 calories above normal the next.

Another option is to change your daily eating pattern. If you tend to eat frequent small meals during the day, switch to one large meal in the midday or vice versa.

This “mixing-it-up” concept also applies to your exercise. It’s sometimes referred to as turbulence training.

If you do the same type and intensity of exercise each day, your body will grow accustom to it and progress will slow.

Vary the form of exercise you’ve been doing or add short bursts of intensity to your normal routine.

If you currently do nothing, then you have an awesome opportunity to boost metabolism by getting moving.

6. Sleep More

You’d expect any employee to burn out if they had insufficient time off, yet we expect our bodies to work at their best without sleep.

Research shared on healthiestblog shows that even 30 minutes less of sleep a night can cause weight gain.

“While previous studies have shown that short sleep duration is associated with obesity and diabetes, we found that as little as 30 minutes a day sleep debt can have significant effects on obesity and insulin resistance at follow up.”

For most adults, less than 7 hours is too little sleep.

7. Top Tips For How To Keep Losing Weight: Commit To Simple Daily Habits

The most important tip for how to keep losing weight is to never take a step backward. The more weight you gain back the harder it will be to complete your journey.

By committing to following 4 daily habits, you can stop taking one step forward and two steps back.

Losing weight will require time. You have to keep yourself in the game, even when life gets hectic.

This is why I teach the 4 habits for free. As long as you do these 4 things every day, you’ll keep your weight under control. You can view the free video series that teaches The 4 Daily Habits of Weight Loss here.

The videos explain how to keep losing weight, even when life gets in the way.

4 thoughts on “How To Keep Losing Weight – 7 Practical Ways To Keep The Scale Moving Down

  1. Thanks, Dr. Becky.
    You’re keeping me going strong — love the support. I’m lucky enough to be down to my last 5 “vanity pounds,” but they are so intent to stay. I’m going to try mixing up my routine, both in eating and exercise. That is the one new knowledge that you shared that I think may lead me to success.
    I also love Susan P’s Brightline discussions. I love when people share their genius knowledge!
    And I’m still doing that brain trick you shared about telling yourself you weigh your goal weight as you step on the scale.
    So much valid and important information.
    Thanks so much.
    Ann

  2. Just found you Dr Becky! I am 63 yrs old and have gained about 65 pounds over the past ten years. Lots of stress and emotional eating..I am going to follow your plan and get on the road to better health! I have a bad back, so loosing this weight hopefully will help! I can do this!

    1. Hi Linda,

      Thanks for your comment! It’s great to hear that I’m able to help with your journey. Exercise helps, but diet is the key to weight loss, so even with your back issues, you should be able to lose weight if you focus on making your diet solid.

      My Best,
      Dr. Becky

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