LOSE WEIGHT AND KEEP IT OFF!

 For most of us, it's easy to chase after the latest diet that promises us rapid weight loss.  You stick to it like your life depended on it until you meet your goal weight and then bounce back to your old ways.  Before you know it, you've crept back up to your original weight if not more!  Here are some small tips to start implementing NOW:

1. Exercise about 1 hour each day (on average). This appears to be the #1 most important factor in keeping the weight off. Inviting a friend or family member to be your exercise partner can make workouts more enjoyable and keep you accountable.
2. Eat a nutritious breakfast daily. This jump starts your metabolism, gives you fuel for the day, and makes it less likely that you will overeat later. 
3. Consistency is key. Making healthy food choices on a daily basis with occasional junk food is much better than overindulging on certain days of the week.
4. Eat plenty of low-fat protein to help you feel full in between meals. 
5. Weigh weekly. A weekly weigh-in allows you to track the trends without getting hung up on small daily ups and downs. Doing a waist measurement once a month is also a good way to track your progress. 
6. Watch less than 10 hours of TV per week and limit other sedentary activities such as web surfing and video games. When sitting, move your feet, shift in your seat, and tap your fingers. Even calories burned with small movements add up throughout the day.
7. Include your friends.   Surrounding yourself with friends who share the same goals as you.  You're more likely to stay active and be healthy if your friends are on the same track.
8. Create a healthy home environment. Keep fresh fruits and veggies within reach. If you purchase less-nutritious foods, buy only small portions and store them in hard-to-find places. And make sure to keep your gym bag near the door and home exercise equipment in plain view. Post reminders of why you want to be healthy in places that you look at often (bathroom mirror, car, refrigerator).
9. Keep stress at bay. Times of increased stress put you at risk for backsliding to your old behaviors. Find ways to deal with stress that do not involve ditching your healthy lifestyle behaviors. 
10. Reward yourself for staying on track but make sure to choose non-food rewards. Treat yourself to a spa service, a new clothing item, or something else you would enjoy for maintaining your goal weight each month.