Table of ContentsMove beyond the "summer body" mentalityCommit to a challenging exercise routineSleep 8 hours a nightHere are some essential tips to help you stay on track and maintain your hard-earned physique for years to come. Say no to plagiarism. Get a tailor-made essay on "Why Violent Video Games Shouldn't Be Banned"? Get an Original Essay Assuming that it will be easy to keep off the extra pounds is probably the worst mistake you can make. Now, that's not to say it won't get easier as time goes by, but unless you prepare for the potential pitfalls that lie ahead, you'll likely see all your hard work slip away as your weight returns. . This doesn't mean you have to buy a backpack and go to the local university for a diet and nutrition course (although that's not a bad idea either...). Instead, start looking beyond the diet that has lowered your waistline. Here's a short list of topics worth learning about: Vitamins and minerals The body's microbiome Muscle metabolism The effects of insulin Fat metabolism How exercise affects the brain While understanding these is not essential to maintaining a healthy lifestyle, they are powerful tools that can help provide context to the often confusing world of health and wellness. Moving Beyond the “Summer Body” Mentality Having a weight loss goal for an event, such as a vacation or class reunion, can be a great way to produce results. After all, few things are as motivating as the thought of your coworkers seeing you in a bikini. As helpful as deadlines like this can be, there's also a less discussed issue with this type of tactic: What do you do after the holidays? If your goal is to keep the weight off permanently, you need to get rid of this "summer" Bod mentality as soon as possible. By associating your weight loss with a one-time event like taking photos for your company website, you run the risk of losing motivation once you're done. Instead, try giving yourself small but measurable goals for the future. Make sure they are specific and time-sensitive: when goals are too vague, it's much easier to get them wrong. If the goals are too big, determining success can be a problem. Climbing Everest is a great goal, but obviously it's not something you can just throw yourself into because you feel confident. Here are some examples of simple but effective goals: Run a mile in under 10 minutes by June 1 Do 50 push-ups, non-stop, by August 10 Go to sleep by 9 p.m., every day for 1 week When you reach your goals, don't Don't stop there: create new ones with a slightly higher level of difficulty. Chances are good that you've learned to cook at least a few new, healthy meals during your weight loss journey. If so, consider it a great start to something that is vital to maintaining a healthy lifestyle. If not, it's time to brush up on your cooking skills. For many, it can be a hassle to find new recipes that are both healthy and delicious. So, they find themselves cooking the same 5 meals every week, which can only be described as a losing battle. Sure, it might work for a few months, or maybe even a few years, but eventually you'll lose the taste for it and it will be easier than ever to reach for junk food. To prevent this from happening, commit to cooking at least 1 new meal each week, using different main ingredients each time. Chicken may have been your go-to during your weight loss journey, but unless you can taste it every day for the rest of your life, you might want tostart experimenting. Don't overdo it - start simple, but don't be afraid to take risks with quality ingredients. Finding a variety of delicious meals can be the psychological boost you need to keep going. Committing to a Challenging Exercise Routine This may seem obvious, but it's something that gets overlooked too often. A 2005 study published in the American Journal of Clinical Nutrition showed that one of the biggest factors contributing to weight loss maintenance is high levels of physical activity. The important thing to note here is high levels of physical activity. Does this mean you have to become a high-performance athlete by pushing your physical limits day in and day out? At all. But when it comes to exercise, the body adapts very quickly, which requires you to constantly push yourself harder and harder. If you're the type of person who enjoys going for walks, push yourself to go a little further each time. Consider taking aerobic exercise classes, such as cycling or dancing, or any activity that gets your heart rate up and pushes you to improve. The goal isn't to become an Olympian overnight: the important thing is to feel challenged. If it seems like it's getting easy, that's probably because it is. When you experience success, it is one of the most empowering things a human being can go through. After overcoming a difficult obstacle, it seems natural to try using the same methodology elsewhere in your life. The military is a clear example of how discipline in many different fields can almost rewire you to be successful. Through persistence and daily routine, even the average member can achieve a level of success that cannot help but permeate every aspect of their life. Now, we're not saying you should go out and join the Marines if you want to maintain your weight: that would be overkill. Instead, try taking a lesson from the military and start adding discipline to your daily life. Here's a short list of ways to start doing that: Wake up at a set time every day, no matter what you need to do Plan ahead: Outline the next day's activities the night before Instead of watching TV, read a book Keep the your living space clean and tidy Wash your dishes as soon as you finish eating None of these are difficult to do, yet most people aren't willing to try them. By becoming even slightly more disciplined, it will be easier to eat well and stick to your exercise plans. You will find it easier to resist temptation and harder to fall back into old habits. Get 8 hours of sleep a night It's amazing to think how just 100 years ago this wasn't nearly the problem it is today. In our modern world it has become easier than ever to stay up late watching TV, movies or even reading. It is not surprising that several studies have shown that this has an impact on our overall health and in particular our weight. In a 2004 study, PLOS Medicine found that longer sleep duration directly affects the hunger and satiety hormones, ghrelin and leptin. Those who slept less than they should showed a significant increase in ghrelin (the hunger hormone) compared to leptin (the “fullness” hormone). Does this mean you can simply lose weight and keep it off by getting enough sleep at night? Probably not. However, it shows that you are not doing yourself any favors by staying up all night watching TV shows. By doing this, you increase the likelihood of being hungry the next day, which can only make your life more difficult. It's a strange fact of life that most of us don't,!