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Stick-It-Out Stamina
Maintaining Your Weight Loss Goals
By Catherine Cram, M.S.
Sleep Strategies
Get at least seven to eight hours of sleep even if it means your house isn't cleaned at 10 p.m. (the only time you have to do cleaning!). Lack of sleep confuses your body and makes you feel hungry when you're really just tired. Keep this in mind when you're reaching for your fourth cookie during an energy lag. Sugary foods will just make you feel more fatigued and will lead to more snacking. Try to eat small, protein-rich foods when you feel a slump, and drink lots of water to avoid dehydration.
Slowly, but Surely
OK, so you did your best to follow exercise and healthful eating tips, but you've still managed to put on weight. Remember that it takes 3,500 calories to make a pound of fat, so no matter what any diet says, it's nearly impossible to lose more than a pound of fat (which is the weight loss that matters) a week. Slow, consistent weight loss ensures that you're losing fat, not muscle or water.
Eliminate Easy Calories
The safest and most successful way to lose pounds is to take a hard look at what you eat every day. In order to lose that fat, you'll need to jump-start your metabolism. Start by cutting out the easy things: cream in coffee, extra butter on toast and sugary snacks. Try to cut 200 to 400 calories a day by eliminating a few foods that only supply empty calories.
Think Before You Eat
Practice mindful eating. Think before you put something into your mouth, especially when you're not sitting down at the table for a meal. Most people eat hundreds of calories every day without even being aware of it. Make a pact with yourself that you'll sit down at a table every time you eat. No more grabbing a donut or cookie at work as you walk past the kitchen. If you plan for each meal, you'll be less apt to overeat.
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