Maintaining Your Momentum wellness and fitness for Project 42 weight loss
Maintaining Momentum while losing weight is difficult for many people, it is even more challenging to keep weight off or maintain your progress. Most individuals who lose a large amount of weight regain it within two to three years.
One theory about regaining lost weight is that people who decrease their caloric intake to lose weight experience a drop in their metabolic rate, due to a loss of muscle, making it increasingly difficult to lose weight over a period of months.
A lower metabolic rate may also make it easier to regain weight after a more normal diet is resumed. For these reasons, extremely low calorie diets and rapid weight loss are discouraged. You must increase and maintain muscle during your weight loss process to more easily maintain and continually lose fat without hitting the dreaded plateau.
Incorporating long-term lifestyle changes will increase the chance of successful long-term weight loss and overall health. It takes 21 days to form a habit, the program you just completed was 42 days which not only instills new behavior but reenforces it.
Weight loss and muscle gain promotes many health benefits as well, such as lower cholesterol and blood sugar levels, lower blood pressure, less stress on bones and joints, and less work for the heart. So maintaining your progress is needed to ensure optimal health over a lifetime.
Maintaining your progress requires effort and commitment, just as losing weight does. Weight loss goals are reached by changes in diet, eating habits, exercise, supplementation and changes in your daily routine.
The strategies that encourage weight loss also play an important role in maintenance:
1. Support systems used effectively during weight loss can contribute to weight maintenance. A study conducted by the National Weight Control Registry found people who lost weight and continued bi-monthly support group meetings for one year maintained their full weight loss. Study participants who did not attend support group meetings regained almost half of the weight. We recommend a gym membership to stay connected with your support team or sign up for our body composition package to give you continued accountability and awareness for new progress.
2. Physical activity plays a vital role in maintaining weight loss. Doing even half of what you did to get to your goal is often enough to maintain. If you were weight training four days a week and cardio six days a week you can cut that in half, just be sure to increase your intensity. We recommend a couple PT sessions to teach you how to increase intensity on your own.
3. Focus on getting in adequate amounts of complete proteins in your diet to feed and maintain that valuable muscle you gained. That muscle is a key element in retaining an efficient metabolism for maintaining your valuable progress. Complete Meal, and our Freeman Formula Cook Book are great solutions to your lifestyle fitness plan.
4. Continue to journal as you introduce new foods in to your lifestyle plan. This can help you to see that you are actually maintaining and that you are not reintroducing too many additions too quickly to your lifestyle plan. This practice also helps you maintain awareness of what and when you are eating and at what quantities. If you begin to gain you can reference your journal and make the needed adjustments. We also have available a paper journal with a lifestyle plan in it to help keep yourself accountable.
Continuing to use the lifestyle strategies implemented in this program can help maintain your progress and make more wise choices. Be aware of over eating as a response to stress and use exercise, activity, or meditation to cope with challenging obstacles instead of eating. You are the true decision maker of your destiny.
Always know and re-enforce your purpose (goal / Magic Wand).
It is up to you to force positive change….and remember..Everything Counts!