Look at what you’ve accomplished: You’ve reached your weight-loss goal and you feel like you’re prepared to undertake the world. Not to crash your party, but research has shown that only about 20 percent of obese individuals are successful at long-term weight reduction. “Long-term” is defined as losing at least 10 percent of initial body weight and maintaining that reduction for at least 1 year.
Defense mechanisms like increased hunger, lower-energy metabolism, resorting to old habits, and day-to-day stresses appear to fight against you even more than when you were in weight-loss mode. That’s where 80 percent of those previously overweight individuals get stuck. But for you luckily, we’ve 10 tips about how to make sure you beat the chances and keep that weight off without becoming a slave to the scale.
The key here’s what Dr. Barbara Rolls termed “volumetrics.” Foods with a low-calorie density like fruits and veggies are naturally high in mass, fiber, and drinking water to help you are feeling full without using up a lot of your daily calorie target. If you believe about it, when was the last time you were able to eat even more than two apples in a sitting down or come close to eating a whole head of lettuce? The greater of the foods you have in your meal plan, the less likely you’ll be to binge on calorie-dense treats. It’s time to take control of your kitchen and even to kick things up a notch perhaps.
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