Nutrition Guidance - Week 6
RESOLUTIONS and MAINTENANCE
LEARN MORE ABOUT MAINTENANCE
How can we stick to our resolution to keep it off?
It's so easy to fall back into bad habits - you eat a little more, exercise a little less, and before you know it, the weight creeps on. By the time you notice those extra kilos it's nearly holiday season, so you decide to wait until after Jan. 1 to try to lose weight. Sound familiar?
So...You did it! You've taken off the kilos you've been battling for years, or at least a good many of them. You're delighted with the results — you have more energy, your cholesterol is down and so is your blood pressure — and you're justifiably proud of yourself. But at the back of your mind is a nagging fear: "What if I gain it all back?"
Weight maintenance is much like weight loss. The principals are essentially the same: eat healthy foods and exercise regularly. And like weight loss, weight maintenance requires a long-term commitment. Indeed, the key to successful weight maintenance is permanent lifestyle changes.
Assess your goals and motivation
How you approached weight loss — both your commitment and your plan — goes a long way toward keeping you on the road to success. First, take a look at your motivation. What prompted you to lose weight? If you make a long-term commitment to your health and well-being, rather than losing kilos for a special event, you're already ahead of the game.
In general, focusing on health rather than appearance is a better approach in terms of long-term success, especially if you pay attention to the many ways you feel better as you drop some kilos. Also, focusing on the process of lifestyle change rather than the end result is important. Losing just 5 percent to 10 percent of your body weight can reap big health rewards in terms of lower blood pressure, cholesterol, blood sugar levels and risk of joint problems, such as osteoarthritis. As an added bonus, it can improve your energy level and self-esteem and ease daily aches and pains.
Successful weight-maintenance strategies
Once you've lost the weight, you can't stop your efforts. Weight maintenance requires daily exercise, a healthy menu, a long-term commitment and constant vigilance. The following habits are essential to weight maintenance:
A great way to stay on track is to join another of our Weight Loss Challenges to have some form of a support group, or another way would be to get on one of our Herbalife programs, in that way you will always be in touch with Your personal wellness coach who will care about your progress and about your wellbeing.
The best-laid plan
If you really want to lose weight and keep it off, the best approach is to focus on lifestyle changes and develop an eating plan that's enjoyable, yet healthy and low in calories. This approach results in weight loss that you can live with — that is, that you can maintain over a long period of time.
The good news is that weight maintenance gets easier over time. After two to five years, the odds of keeping the weight off increase greatly. Achieving and staying at a healthy weight does take planning and effort, but the rewards are great.
Breakfast
A Healthy Breakfast is the key to maintaining your weight loss, good vitality throughout the day and anti-aging.
It's better for your health (and your weight) to eat breakfast than to skip it. And it's definitely better to eat a healthy breakfast, high in fibers and nutrients, than one full of refined grains, sugar, salt, and/or saturated fat. But what if you're fresh out of healthy breakfast ideas?
One quick tip I use to keep my breakfast balanced is to "strive for five." That means I try to include at least 5 grams of fiber and 5 grams of protein in every breakfast.
Many people go wrong by eating a breakfast made up mostly of refined carbohydrates with very little fiber and protein -- like a refined-flour bagel, a muffin made with sugar and white flour, or a sugary low-fiber breakfast cereal. Balancing carbohydrates (preferably from whole grains, fruit and vegetables) with some protein and a little healthier fat will do a better job of staving off hunger until lunch and fueling your entire morning's activities!
THE BEST BREAKFAST EVER...
Herbalife Healthy Breakfast!
STAY ON THE ULTIMATE POSITIVE FAST-BREAKFAST!
Herbalife Healthy Breakfast
Herbalife Nutritional Shake mix, this is a fantastic product for everyone to have even if it is to have a healthy breakfast every morning, this will help you control your cravings throughout the day and help you replenish muscle tissue!
Multivitamin Complex: Contains over 20 essential nutrients and antioxidants for daily nutritional support.
Instant Herbal Beverage is a fantastic “Instant tea” with a Green Tea base and a special blend of herbs that can assist you in bringing your metabolism to its proper balance, thus assisting in your weight loss and daily energy levels drastically.
Herbal Aloe Concentrate (Drink), this healthy drink will assist you with your body’s daily required hydration. It will help you with better digestion while enhancing your sustained weight loss.
Make sure you stay on our Herbalife Nutrition Healthy Breakfast and use it to conquer the end of the battle, which is of course Weight Maintenance!
It's so easy to fall back into bad habits - you eat a little more, exercise a little less, and before you know it, the weight creeps on. By the time you notice those extra kilos it's nearly holiday season, so you decide to wait until after Jan. 1 to try to lose weight. Sound familiar?
So...You did it! You've taken off the kilos you've been battling for years, or at least a good many of them. You're delighted with the results — you have more energy, your cholesterol is down and so is your blood pressure — and you're justifiably proud of yourself. But at the back of your mind is a nagging fear: "What if I gain it all back?"
Weight maintenance is much like weight loss. The principals are essentially the same: eat healthy foods and exercise regularly. And like weight loss, weight maintenance requires a long-term commitment. Indeed, the key to successful weight maintenance is permanent lifestyle changes.
Assess your goals and motivation
How you approached weight loss — both your commitment and your plan — goes a long way toward keeping you on the road to success. First, take a look at your motivation. What prompted you to lose weight? If you make a long-term commitment to your health and well-being, rather than losing kilos for a special event, you're already ahead of the game.
In general, focusing on health rather than appearance is a better approach in terms of long-term success, especially if you pay attention to the many ways you feel better as you drop some kilos. Also, focusing on the process of lifestyle change rather than the end result is important. Losing just 5 percent to 10 percent of your body weight can reap big health rewards in terms of lower blood pressure, cholesterol, blood sugar levels and risk of joint problems, such as osteoarthritis. As an added bonus, it can improve your energy level and self-esteem and ease daily aches and pains.
Successful weight-maintenance strategies
Once you've lost the weight, you can't stop your efforts. Weight maintenance requires daily exercise, a healthy menu, a long-term commitment and constant vigilance. The following habits are essential to weight maintenance:
- Continue your exercise program. One of the most important things you can do for weight maintenance is to continue a vigorous exercise program. Studies suggest that it takes 30 to 60 minutes of moderately intense physical activity daily to maintain weight loss. Moderately intense physical activities include fast walking and swimming.
- Drink lots of Water daily. The single most important catalyst in losing weight and keeping it off is hydrating your body constantly.
- Enjoy healthy meals and snacks. Focus on low-calorie, nutrient-dense foods, such as fruits, vegetables and whole grains. Keep saturated fat low and limit sweets and alcohol. Remember that no one food offers all the nutrients you need. Choose a variety of foods throughout the day. It's not out of the question to eat and enjoy small amounts of high-fat, high-calorie foods on occasion. But the main thing is that you choose foods that promote weight maintenance and good health more often than you choose foods that don't.
- Know and avoid your food traps that cause you to eat. Know which situations can trigger out-of-control eating for you. The best way to identify food traps and emotionally triggered eating is to keep a journal. For as long as you find it helpful, write down what you eat, how much you eat, when you eat, how you're feeling and how hungry you are. After a while, you should see some patterns emerge. Once you know these patterns and triggers, you can plan ahead and develop a strategy for how you'll handle these types of situations. This will help you understand and stay in control of your eating behaviors.
- Monitor your weight regularly. People who weigh themselves at least once a week are more successful in keeping off the kilos. Monitoring your weight can tell you whether your efforts are working and can help you detect small weight gains before they become larger.
- Be consistent. Sticking to your healthy-weight plan during the week, on the weekends, and amidst vacation and holidays increases your chances of long-term success.
- Create a support network. Getting support for your efforts, whether through a friend, family member, trained professional or group of likeminded people who are on the same path, can ultimately mean the difference between success and failure.
A great way to stay on track is to join another of our Weight Loss Challenges to have some form of a support group, or another way would be to get on one of our Herbalife programs, in that way you will always be in touch with Your personal wellness coach who will care about your progress and about your wellbeing.
The best-laid plan
If you really want to lose weight and keep it off, the best approach is to focus on lifestyle changes and develop an eating plan that's enjoyable, yet healthy and low in calories. This approach results in weight loss that you can live with — that is, that you can maintain over a long period of time.
The good news is that weight maintenance gets easier over time. After two to five years, the odds of keeping the weight off increase greatly. Achieving and staying at a healthy weight does take planning and effort, but the rewards are great.
Breakfast
A Healthy Breakfast is the key to maintaining your weight loss, good vitality throughout the day and anti-aging.
It's better for your health (and your weight) to eat breakfast than to skip it. And it's definitely better to eat a healthy breakfast, high in fibers and nutrients, than one full of refined grains, sugar, salt, and/or saturated fat. But what if you're fresh out of healthy breakfast ideas?
One quick tip I use to keep my breakfast balanced is to "strive for five." That means I try to include at least 5 grams of fiber and 5 grams of protein in every breakfast.
Many people go wrong by eating a breakfast made up mostly of refined carbohydrates with very little fiber and protein -- like a refined-flour bagel, a muffin made with sugar and white flour, or a sugary low-fiber breakfast cereal. Balancing carbohydrates (preferably from whole grains, fruit and vegetables) with some protein and a little healthier fat will do a better job of staving off hunger until lunch and fueling your entire morning's activities!
THE BEST BREAKFAST EVER...
Herbalife Healthy Breakfast!
- Delicious.
- Easy & Practical to make by anyone anywhere!
- Versatile.
- Satisfying and energising.
- Helps control cravings for unwanted carbs or fats.
- Low in calories and fat.
- A valuable source of dietary fibre.
- Rich in vitamins and minerals, including the antioxidant vitamins A, C and E which can help protect against cell damage.
- Provides essential amino acids, (from protein) which the body cannot produce on its own.
STAY ON THE ULTIMATE POSITIVE FAST-BREAKFAST!
Herbalife Healthy Breakfast
Herbalife Nutritional Shake mix, this is a fantastic product for everyone to have even if it is to have a healthy breakfast every morning, this will help you control your cravings throughout the day and help you replenish muscle tissue!
Multivitamin Complex: Contains over 20 essential nutrients and antioxidants for daily nutritional support.
Instant Herbal Beverage is a fantastic “Instant tea” with a Green Tea base and a special blend of herbs that can assist you in bringing your metabolism to its proper balance, thus assisting in your weight loss and daily energy levels drastically.
Herbal Aloe Concentrate (Drink), this healthy drink will assist you with your body’s daily required hydration. It will help you with better digestion while enhancing your sustained weight loss.
Make sure you stay on our Herbalife Nutrition Healthy Breakfast and use it to conquer the end of the battle, which is of course Weight Maintenance!
HERBALIFE NUTRITIONAL OPTIONS
