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The National Weight Control Registry found that people who lost weight and kept the weight off usually complete these 5 things:
1. Continue to keep a food journal
2. Continue to monitor your weight, using a scale
3. Continue a reduced calorie diet and/or perform Intermittent Fasting at least weekly
4. Exercise for 30-60 minutes almost every day
5. Eat meals low on the glycemic index and within 5 food groups
(adapted from recommendations from #38)


1. CONTINUE TO KEEP A FOOD JOURNAL
Keeping a food journal is the best way to be sure that you won’t eat too many calories and gain weight again. You can use the app to note your foods & use the Supertracker to help you stay on track with the 5 Food Groups. Keeping track of your food intake will get easier over time as you gain experience in using the app and you will soon do it automatically.


2. CONTINUE TO MONITOR YOUR WEIGHT, USING A SCALE
Don’t fool yourself. The only way to know if you’re weight is going up is to weigh yourself. You don’t need to check your weight every day, but you should check your weight often. If you find yourself creeping upwards, you may need to go on a mini-diet to keep yourself from gaining significant weight back.


3. CONTINUE REDUCED CALORIE DIET AND/OR PERFORM INTERMITTENT FASTING
A reduced calorie diet or Intermittent fasting will prolong your life, decrease diabetes or pre-diabetes, heart risk, and stroke. Try reducing calorie intake to 1500 or fast 18-24 hours, 1-2 times a week. This will adjust your glycogen stores and aid in decreasing your insulin resistance. The key is to break the vicious glucose overload on your body that can lead to insulin resistance and or type 2 diabetes.


4. EXERCISE FOR 30-60 MINUTES ALMOST EVERY DAY
Zapzat explains the broad benefits you will have by participating in regular physical activities. Most health care professionals agree that to maximize benefits you should perform moderate physical activities on most days of the week. This will keep your cardiovascular system fit and help to prevent disease. It will keep your blood sugar more level and balance your hormones in homeostasis. See the list of 75 Calorie Burning Activities under the tab exercises.


5. EAT A BALANCED MEAL
Step 4: Reconstruct outlines the importance of eating balanced meals from the 5 Food Groups. Your body requires certain essential vitamins and nutrients to stay healthy. When you consume healthy foods regularly, you provide your body with what it wants. It is easier to stop eating when you need to because you feel more full.

5 WAYS TO REMAIN FIT