Stabilizing Your Weight Once the Pounds are Gone with these Tips
Don't let this happen to you
You’ve been diligent on your diet plan and lost the pounds and you’re in an exhilarated frame of mind.
Good for you!
Now comes the next phase for weight loss which is maintenance. It’s time for you to stabilize your weight so it doesn’t not start to creep up on you again!
What is necessary for you to do just that? There are a few important measures you can take to achieve this end. Read on.
Carbohydrates and the Glycemic Load:
Not all carbohydrates are bad. However there are the good carbohydrates that have a low glycemic index and then the ones that need to be eaten in extreme moderation which are the high glycemic carbohydrates. Bad carbs turn to sugar and send your insulin level towards the stratosphere which overloads your system and sabotage all of the hard work that went into losing the weight. Beware of that!
Foods that contain a high percentage of carbohydrates have an abundant supply of starch in them (or sugar or both).To explain this in a slightly different way, limit the carbs in your daily diet that are made up of a high glycemic load (GL). The reason for this is because too many GL carbohydrates will encourage the body to hunger for more and more of the same. This can lead to weight gain (again!)
If you are still trying to drop extra pounds then follow this rule when it comes to carbs- on a daily basis make sure that carbs make up less than 1/6 of the total number of calories you consume. To continue after the weight is gone, eat foods that are low in carbohydrates. Examples of this include strawberries, soy beans, eggs and lean meats. Make sure that the carbs are low in their level of GL. This will help you to feel fuller sooner and you will not have any cravings! See my post on speeding up fat loss by understanding the glycemic index.
Vegetables for Fullness:
Vegetables are not only healthy because they are high in vitamins and antioxidants but they also make your body feel full for longer periods of time. This means you’ll not feel like eating when you don’t want to eat.
When choosing vegetables look for ones that are high in fiber and nutrients but low in starch and have a low GL index.
Fill Your System with Fiber:
If you know anything about fiber at all then you probably know it contributes to a regular system and allows your bowels to work as nature intended. It has another significant function as well. It helps to keep your weight where you want it to be.
Fiber can be broken down into two categories – insoluble and soluble.
Every day you should consume an average of 25 grams of fiber. Of the 25 grams, at least 10 grams should be insoluble fiber. Some sources of insoluble fiber include green beans, leafy green vegetables (such as Romaine lettuce, bok choy or kale), seeds and nuts, whole wheat products and wheat oat.
Some sources of soluble fiber include nuts, flax seed, apples, oranges, carrots, dried beans and peas, and oat bran. Some foods contain both types of fiber. That is always an added plus. When preparing your day-to-day meals make sure fiber finds its way into the meal plan.
Exercise for Keeping the Weight “Lost”:
Weight loss has multiple stools to it and one of those is exercise. You know both Erika and I advocate the Pace Exercise Program as part of any weight loss program. But it’s also important for maintaining your right size.
By now you should look forward to your daily exercise be it walking or jogging or cycling or a combination of all. Make time for your exercise program once you lose weight and together with your ongoing diet watch you’ll see the pounds stay away and that’s healthy for your weight.
Becca Scott
Staff Writer
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