Maintain – Don’t Gain | Week 12

Fit Fall, Well Winter 


17 Tips to Maintain Your Weight in 2017


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Balance your calories.
Don’t eat more calories than you burn through physical activity.


Make sustainable healthy decisions. Every step you take to maintain your weight, you’ll need to continue in order to be successful.


Exercise! Commit to a minimum of 150 minutes per week.


Always keep moving. Even if you’re exercising, if you spend long periods of time being inactive, you can gain weight.


Consider your strengths. The strengths you have can help you increase your confidence in your ability to maintain your weight.


Acknowledge your weaknesses. Equally important to recognizing your strengths is knowing what may threaten your success.


Make half your plate fruits and vegetables at each meal.


Don’t let your eyes be bigger than your stomach. Eat only until you are comfortably full.


Limit your sugar. Women should stay under 6 teaspoons or 25 grams of sugar per day, and men should limit to 9 teaspoons or 36 grams.


Make water your beverage of choice. It is calorie- and sugar-free!


Eat 5 to 6 small meals per day, rather than 3 larger meals, to help your body burn calories more efficiently.


Don’t go longer than 3 to 4 hours without eating at least a snack. After this time, your body begins to conserve energy. If you feel physically hungry, it’s a sign your body needs to eat.


Don’t weigh yourself too much. Normal weight fluctuations happen day to day, making it hard to really see your progress.


Track your eating habits to find out where you can cut unnecessary calories.


Mix up your exercise. After 4 to 6 weeks of the same exercise routine, your body develops efficiency and the exercise becomes easier, resulting in fewer calories burned.


Reorganize your kitchen. Throw out foods that are too tempting. Place healthy foods at eye level and in front of unhealthier foods. Clear your counter of treats and junk food and replace with a bowl of fresh fruits and vegetables.


Include strength exercises in your workout routine. Muscles burn calories even at rest.



Take Action!

What strategies will you use to continue to maintain your weight?


source: HealthAdvocate


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