Congratulations to our many dieters who have reached their weight loss goals! We know that keeping it off, and maintaining your new healthy weight can be the most difficult part of your journey. Here is a reminder of the most important concepts and a few tips to help you be the best you can be!
1. Keep your carbohydrates and fats separate from each other. Avoiding foods with both high fat and high carb content prevents the creation of trigycerides, which are stored as fat. High carb high fat foods are Fettuccini Alfredo, mac and cheese, pizza, burgers, fries, loaded potatoes, buttered popcorn and most baked goods, among others. We suggest having some healthy fats with your lunch, such as avocado, nuts, olives, seeds, cheese or full fat yogurt. Save a small portion of carbohydrates for your dinner. Remember all those vegetables and grains that weren't allowed in Phase 1? Have a small portion of beets, yams, sweet potato, brown rice, barley, beans or fruit with your dinner.
2. Manage slip ups. If your slip up (unplanned eating) is small, like a cookie or few bites of mac and cheese, no big deal. If you notice that small, mindful slip ups are happening frequently, they could be turning into a bad habit. If your slip up is large or if it is a planned indulgence, your next day--the whole next day-- is a Recovery Day. A day without carbs, fruit, or alcohol.
3. Manage vacations and holidays. Enjoy. Indulge a little. Be active. You won't regret putting some limitations on how many treats you allow yourself to have. After the vacation or holiday, give yourself a week of following the Phase 4 plan with little or no slip ups and see where you are. It may be time for a Tune Up.
4. Plan to have a Tune Up once or twice a year. A Tune Up is 2-3 weeks of Phase 1, using the Ideal Protein foods, followed by one week of Phase 3, then back to your Maintenance plan. Scheduling your Tune Ups for a certain time of year is helpful. January, May and September are the most popular times for Tune Ups.
5. Be active! Having a regular workout routine or physical activity as part of the rhythm of your life gives you a lot more wiggle room when it comes to what you can eat. Do something you enjoy with people you like spending time with, and activity becomes part of your social life.
6. If you are a maintenance dieter and haven't scheduled a visit with us in a while, do so! We recommend a check in every 3-4 months to monitor weight and body composition. Catching a weight increase while it's small is much more manageable than waiting until it has gotten out of hand. If that happens, don't be embarrassed! Life is tricky sometimes, and weight gain is natural if we aren't following a plan. We'd love to help you get back to your best self again!