Keep Your Weight Loss on Track

You have had your procedure and are slowly working solid foods back into your diet. The weight has begun to come off but you are worried that if you don’t stay on track you will stop losing weight – or worse, start gaining the bad weight back again. Here are five healthy habits to integrate into your life now so you can continue to live a healthier and happier life far into the future.

1. If you haven’t started a food journal and activity journal, start one now.
Keeping track of your food and activity levels will help you to be more cognizant of your daily protein intake and the affect that specific foods and food groups have on your body. Don’t lie to your food journal – it is important to keep an accurate log because it is for your reference. If you feel funny or gain some water weight, you can use your food journal to look back and see what might have caused the change.

You don’t need a fancy calendar or food log to keep a food journal – all you need is a plain old pencil and paper. But, if you do want a little assistance, there’s a great interactive desktop log on It even has a mobile app and there are over 250,000 foods in its database. There is also a community of members associated with the app as well as the option of acquiring access to Registered Dietitians.

2. Find a favorite exercise.
If you dread going to the gym or doing an hour-long spin class, the chances of you sticking to it is low. Finding an activity that you enjoy is important to help motivate and sustain you for the long-term. Try taking a salsa class where you can meet fun men and women, or maybe a daily bike ride is more your speed. Whatever you choose, make sure you enjoy it and look forward to it.

3. Start treating your workouts like a treat for good behavior.
Your workout is your “you” time. It is what you do daily to help yourself unwind and be a healthier, better you. Start thinking of your workout as a treat for getting everything accomplished during the day, or a treat for going to bed or waking up early in the morning. Thinking about your activity as a treat for doing something that affords you time to workout, (i.e. you “get” to exercise) versus as something you “have” to do can really go a long way to keeping you on track to being a slimmer, healthier and happier you.

4. Eat a high-protein, high-fiber breakfast.
Don’t have time to cook? There are plenty of healthy shakes and high-protein meal replacement alternatives to an egg-white and bell pepper breakfast. All in all, eating breakfast will help reduce your hunger throughout the day, kick-start your body’s metabolism and decrease the likelihood that you will make a poor food choice later on in the day.

5. Drink water, lots of water.
Not iced tea, not coffee, not soda, just plain old water. Drinking enough water is vital to any weight loss or body conditioning program because it keeps your body functioning properly. Highly successful and fit people drink at least eight 12-ounce glasses of water a day, plus as they need it during workouts.

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