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7 Tips to Stay Within Your Weight Loss Target Zone

Author: Cara Walsh

May 14, 2014

7 Tips to Stay Within Your Weight Loss Target Zone

Author: Cara Walsh

May 14, 2014

Have you gained a few pounds back? Or are you unsure of how to maintain your weight loss? Don’t panic! Take a few minutes to revisit your weight loss success. What techniques were used to get you to your target weight? What motivators pushed you? Follow these 7 simple tips to reassess your weight loss success and stay within your target zone!

1. What is your set point?

  • Weight range is typically known as a “set point” meaning a body weight which is naturally regulated within a 10-20% range.
  • Set points are an important part to maintaining your weight loss because they keep you within a healthy weight range. These are numbers that you can refer back to if you begin slipping from your healthy lifestyle and weight.

2. Motivators

Motivation is a key to maintaining your weight loss. Whether it is the way you look in your skinny jeans or the compliments you receive from your friends and family, motivation can come in many ways. Below are a few examples of motivators you might find helpful.

  • Friends/Family
  • Body Image
  • Confidence
  • Clothing Size
  • Vacations/Social Gatherings/Events
  • Emotional
  • Health

3. Food Journaling

Food Journaling is an important tool used from the start of weight loss and all throughout the maintenance process in order to help you maintain your new healthy body weight.

Food Journaling is a great way to:

  • Keep you on track!
  • Show you what you eat on a daily basis
  • Increase your awareness of what, how much, and why you are eating
  • Regulate meal timing
  • Help cut mindless munching or snacking temptations
  • Help identify areas where you can make changes
  • Reveal trigger foods to avoid and patterns of overeating

4. Monitor your Activity Level

Exercise is another piece of the maintenance puzzle.

    • Helps prevent disease
    • Improves stamina
    • Strengthens and tones
    • Enhances flexibility
    • Controls weight
    • Improves quality of life
    • Activity Level

5. Prepare and Plan Meals ahead of time

  • It will reduce unhealthy, mindless snacking
  • Structured meal planning helps you to make better choices
  • Choose more vegetable, fruit and protein meals as they are filling and have the lowest amount of calories!
  • Plan out your meals, it will take less time and cause less stress during the week
  • Grocery List: purchase all ingredients needed to prepare meals at the start of the week.

6. Watch out for old Habits

Don’t allow old unhealthy habits to return into your daily routine.

Examples include:

  • Eating fast food 3-4x per week
  • Skipping workouts
  • Having unhealthy dessert on a regular basis

7. YOYO Effect

Reassess your eating habits, exercise habits, and lifestyle choice

  • Are you eating a well-balanced diet?
  • Review your food journal
  • What is your activity level?
  • Has your stress level changed?
  • What is your sleep schedule?
  • Cut back on unhealthy alternatives
  • Increase water intake

Remember, don’t panic! Although the weight you have gained may seem overwhelming, it’s ok. Utilize your weight loss counselor at Medifast California to help you get back quickly to your weight loss goal.

About the Author:

Cara Walsh
Counselor at The Carmel Mountain Ranch Medifast Weight Control Center
Cara Walsh is a Registered Dietitian and Certified Weight Control Counselor. Cara received her bachelor’s degree in Nutritional Science from San Diego State University and completed her dietetic internship to become a registered dietitian through the Utah State University. Cara is currently completing her Masters in Dietetic Administration through Utah State University. Cara has always had a passion for healthy eating and cooking. She loves to focus on how food can heal and provide nutrition-while tasting delicious. Cara thrives on helping others reach their full potential nutritionally. In her spare time she enjoys reading, going to Pilates and running the boardwalk on the Pacific Ocean with her son and husband.

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