How to keep off excess weight after losing it

5 ways to keep off excess weight after losing it

Each individual who is on the weightloss journey has a personal story of why they made up their mind to lose weight. From looming health risk to social issues, the determination to lose weight is usually strong and unwavering.

However, research, has shown that only 20% of dieters are able to lose weight and keep it off in the long term. This assertion does not necessarily apply to you, so, do not be afraid that all your efforts will result in temporary weightloss.

Here are 5 ways to keep off excess weight after losing it

1. Exercise regularly

After you attain your weightloss goal you should not neglect exercising on a daily basis. If you do, your excess fat will come back and you will find yourself back at square one.

So, to maintain your weightloss, exercise regularly. You do not have to do rigorous workouts, commitment to 30 minutes daily exercise five times a week is sufficient.

2. Join a support group

In a support group there are usually members who have similar goals and a professional who is an expert in their area of interest. Joining a support group will expose you to community support, encouragement, collaborations and expert coaching. These factors coupled with your own efforts can help you maintain weightloss.

At SlimFitU, we run a weightloss community for women who need to achieve optimal health, do join us. If you are yet to start your weightloss journey, contact me now to get started today.

3. Drink water

You should drink at least 8 glasses of water daily. This will help you stay hydrated and keep you full, thus, you will be active and have less urge to eat excess food. Another way water can help you maintain weightloss is to drink water before taking your meal. According to research, drinking water before you eat helps to boost your metabolism by 24 -30% and reduces the quantity of food that you tend to consume.

4. Eat protein

Eating protein will boost your metabolism and reduce your appetite for too much food thereby promoting moderate eating. See our previous post on the best sources of protein for a healthy diet. Also go here to learn more about how protein can help you maintain weightloss.

5. Be consistent

Always remember that health is wealth, so do not get lazy or procrastinate on your fitness routine. Exercise regularly, eat good food and do not be far from your support group.

Did you recently achieve your weightloss goal? What are your maintenance plans?

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How to choose the best running shoes

How to choose the best running shoes

With the availability of numerous running shoes in the market, you might find it quite difficult to select the most appropriate one when you go shopping for a running shoe. Most times, the running shoes fits perfectly when you wear it in the store, however, the real test comes when running.

Whatever purpose the running shoe is to serve, the essential part is for you to choose the right running shoes that suit your feet perfectly.

Consider the following 5 tips on how to choose the best running shoes when you need one

1. Budget

This should be the first factor to consider before selecting a running shoe, make sure to set a realistic budget. It will serve as a guide when shopping for your running shoe and it will prevent you from going for a shoe you cannot afford. Hence, make sure you set a realistic budget first.

2. Purpose

Identify what purpose the running shoe will serve. Is it for a running competition or your daily exercise? Thus, determine the purpose which will in turn help you choose the best option.

3. Size

It is also important to take a measurement of your shoe size before going to purchase a running shoe. Make sure you take the actual measurement of the shoe size to prevent purchasing the wrong one that does not fit.

4. Try on the shoe

To ensure you are purchasing the best running shoe, there is a need for you to wear the shoe to check for fitness. Wear the shoe to ensure it is your right size, walk around with it, bend, sit and if possible run or jog around to check how comfortable the shoe feels. In addition, try as many shoes as possible before deciding on the one you will buy.

5. Know your foot type

Wearing the wrong running shoe can lead to runner’s knee arthritis, plantar fasciitis, and early-onset amongst other things. Shoes that are perfectly designed for your feet will save you from having feet injuries and it will give room for better performance. Have a podiatrist examine you in order to determine your foot type, you can also get an idea by looking at the soles of a pair of shoes you already own.

Visit our online store to shop for running shoes and other fitness equipment.

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Top 10 myths about weightloss

Top 10 myths about weightloss

These myths are everywhere, being propagated by stubborn advocates who would stop at nothing to make almost everyone buy into their ideas of weightloss. However, you should be careful with the habits you imbibe while trying to burn fat and keep fit. For familiarity and precaution, here are top 10 myths about weightloss you should know.

1. Rigorous exercise is more important than eating healthy

Fine, exercise is quite important to your body, however, exercise alone cannot turn into a weightloss magic. You must also eat right and healthy. It is the combination of these two that will help in your weightloss journey.

2. Food labeled ‘low fat’ or ‘reduced fat’ is the best

This myth is quite misleading because food that is labeled ‘low fat’ have to contain no more than an exact amount of fat to legally use the label. Most times, food labeled low fat contains less fat than the full-fat version and this does not make it a healthy choice. Thus, you should check the label to see how much fat it contains.

3. Skipping meal

Skipping meal won’t make you lose weight. It will only make you eat more due to tiredness and also make you lose essential nutrients. What you should do instead is practice mindful or moderate eating.

4. Cut down on snacks

Snacking is not the problem and it should not be avoided. Rather, you should pay more attention to what exactly you snack on. Make sure you go for healthy snacks in order to maintain your energy level. A good hack for choosing healthy snack is substitution. I have previously written an article on healthy snacking, find it here.

5. All carbs are bad

All carbs are not equal and carbohydrates are not all bad. Instead, you should avoid processed carbs that are often high in sugar. Carbs are also important because they serve as fuel during exercise to burn body fat.

6. You should always count your calories instead of eating healthy

Counting calories will only make you fascinate about quantity over quality. Counting calories only can affect the quality of your diet and your health will suffer for it.

7. Cutting down fat in your diet helps you to lose weight

A research found out that foods containing healthy fat do not lead to weight gain and therefore avoiding fat will only lead to more weight gain. Healthy fats can help to speed up metabolism which eventually makes you shed weight.

8. Exercise only counts when you do it for long hours

This is not true, rather, you should observe a moderate intensity exercise every week. It recommended you spend at least 2 hours and 30 mins in a week to exercise. Hence, find ways to build your physical activity into your daily routine.

9. To lose belly fat, you have to work on your abs all the time

This is one of the misleading statement made about losing belly fat. Stomach exercise is important but other important things must be done e.g. healthy eating and avoid eating late at night. All these will help you lose belly fat.

10. Crash diet is the best way to lose weight

A crash diet is seen as the way to lose weight but on the long run, you tend to gain more weight. Also, you can be missing out some important nutrients by dieting.

How many of these myths have you been loyal to? Let’s talk about real weightloss methods that work, contact me.

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