If you have achieved your goal weight congratulations!
Now your job is to maintain this healthy weight and continue feeling the benefits of increased energy, self-esteem and be able to fit into those flattering clothes.
These 6 Golden Rules to keep you motivated and informed:
- Understand why you put on the weight in the first place, and eat according to your metabolism.
This involves eating according to your genetic predisposition, eating mostly lean proteins, nuts and seeds, lots of vegetables and unprocessed food in moderation. Treats are enjoyed for special occasions and alcohol in the form of red wine in small amounts a few times a week if tolerated and enjoyed.
2. Find the Compelling reason to stay healthy.
As well as getting relief from uncomfortable digestive symptoms, improving low mood, mental fogginess, poor sleep and reducing cardiovascular risk factors, why would you want to maintain a healthy weight? What is it you want?
– do you have grand kids that you want to be able to kick the footy with?
– are you looking for an ideal partner or want to improve the mojo in your current relationship?
– want to improve your chances of a healthy baby?
– want to be able to go shopping anywhere for clothes?
– or look great in that wedding dress?
Keeping these goals in mind can help you stay on track when temptation strikes!
3. Don’t gain more than 2 kg without resuming your program or getting professional help
It’s much easier to lose 2kg. 5 times than lose 10kg once.
Personalized motivation and support from a specialist who keeps up to date with the latest research can monitor your BMI and fat % and save you time and effort.
Address Weight Gain Drivers: “THINSO”
Toxins: Embark on a yearly or 6 monthly detox program to keep toxins at bay and ensure your environment, cleaning products and personal care products are low in chemical toxins.
Hormones: Ensure optimal thyroid function and hormone balance. If you are a lady suffer from heavy, irregular periods or a man with low sex drive or performance issues, seek professional advice to address the underlying imbalance
Inflammation: Signs of inflammation include digestive disturbances and aches and pains, but sometime there are no symptoms. Levels can be measured with a simple blood test. Inflammation is a ‘driver’ of many health conditions and there is are many natural remedies including omega 3’s exercise (not excessive), herbs like Turmeric and Mediterranean style eating to assist.
Nutrient deficiencies: Vitamin D, iodine, magnesium, zinc and calcium deficiencies can impede weight loss.
Stress: this can increase fat storage by increasing adrenaline and cortisol. Stress management techniques such as meditation, yoga or Tai Chi can be useful; and learning to say “No” effectively and looking after yourself by having enough sleep, water and exercise are good long term strategies to stay healthy.
Oxidative Stress: This lesser known evil can now be measured by our TGA approved CR3000 testing device. Assistance can be given should the levels of “attack” from stressors outweigh your beneficial ‘defences’. Fried and processed foods, as well as toxic overload and nutrient deficiencies can increase our oxidative stress. Eating plenty of vegetables, berries, green tea, small amounts of quality dark chocolate and taking specific antioxidant support can increase our ‘defences’.
4. Maintain a regular and appropriate exercise program
For some people, walking is just not enough. As we age, unless we incorporate some resistance exercise into our life, we can lose muscle mass. Depending on the individual, some people benefit from high intensity interval training, others need to be more focused on weights or pump classes and others need more calming types of gentle resistance exercise like yoga, and some benefit from a combination of all of these. Ideally having your personal Bio-impedance analysis can measure your muscle and fat %s to guide your ideal exercise regime.
5. Dump any negative belief patterns:
Sometime extra weight can offer emotional protection? Some people successfully get to their ideal weight but emotional sabotage will see them regain due to unresolved emotional patterns. Seeing a Counsellor, Hypnotherapist or Kinesiologist may assist here.
We can help you in every step of the way with personalised weight management consultants, Bioimpedence testing, hormone assesments, Kinesiology, Hypnotherapy, testing options and expert supervision.