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Make Weight Loss Permanent with These Tips

By Rachel Carver

Maintaining weight loss takes effort each day. It is a combination of small, intentional activities that can keep you on track. Even during the most hectic days, making one or two small decisions will help you keep the weight off.

Implement these strategies to make weight loss permanent.

Use Smaller Plates

Research shows we will eat until our plate is empty. Eating meals on salad plates can help control portion sizes. You can also use mugs or smaller bowls for items such as soups.

Think on the Cool Side

Dropping your thermostat one or two degrees during cooler months will make your body burn more calories to warm up. This could also lower your heating bill. If you can manage it, 65 degrees is an ideal temperature for weight loss.

Reduce Added Sugar

Most of us consume too much sugar. But taking small steps to limit sugar can change the scale number. Don't add sugar to your cereal or coffee, or try cutting the sugar in half if you need a little bit. Snack on items such as fruit that contain natural sugar instead of candy or cookies.

Hide the Junk Food

We reach for what we see when we get hungry. Make sure you grab healthy snacks by putting them front and center on your counter or in your cabinets. Put snack cakes and other processed foods on a shelf or somewhere out of sight. Make fruits and cheeses easy to find in your refrigerator.

Veggies, Veggies, Veggies

Vegetables are an important part of our overall nutrition. Try to eat a vegetable with every meal. You should aim for at least a half a plate of vegetables instead of your starch taking up this plate space. Vegetable fiber keeps your gut healthy and supports digestion.

Pause During Meals

We often eat more than we need. Pause after half of your plate is empty. Put your fork down and evaluate how you feel. Mindful eating will help you listen to your hunger and fullness cues.

Hydrate

Our bodies are 70 percent water. We can sometimes mistake hunger for thirst. If you feel hungrier than normal, drink a glass of water first. Factors such as stress and boredom can sometimes make us eat for the wrong reasons. Drink water before meals as well. This will get you closer to the water you need and help you eat the correct food portions.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Allen, Tex.

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