Simple Healthy-weight Maintenance Tips

4-minute cardiovascular workout 2 or 3 times a week with interval training; short bursts of intense activity with periods of rest keep metabolism elevated

10-minute weight lift daily (see photo-page or videos at RegenerativeBusinessConsulting.ORG/health)

Exercise early in the day gives a benefit from calming endorphins, plus a heightened energy and metabolic rate for the remaining hours.

Setup times for hikes or walks to catch up with friends, to enjoy exercise more & have accountability.

Drink plenty of liquids. A calorie-lite beverage or soup between meals can keep skin clear, stomach content, immunity and temperature regulation fully functioning, and circulation strong.

Quit eating as soon as you are satisfied; save the rest for later.

Eat with focus, without distraction or joint activity at a pleasant table to savor an unhurried meal.

Hot pepper helps with satiety (feeling full) https://www.healthline.com/health/food-nutrition/cayenne-pepper-for-weight-loss and increased thermogenesis https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5426284/

Pre-plan a strategy for eating at parties (e.g., stick with one plate, three healthy items you like best).

Buy good quality unprocessed ingredients. As some say, “shop the perimeter not the grocery store aisles.”

Buy hormone-free cruelty-free animal products. Hormones, antibiotics, and stress hormones increase weight gain in the animals, and presumably as they are eaten, could cause weight gain in humans too.

Keep your residence and workplace stocked with healthy foods you enjoy, especially fruits and ready-to-eat vegetables, and don’t buy or have in the house unhealthy foods. If you have an office that offers unhealthy treats, try to start a discussion of changing to healthier options.

Avoid all-you-can-eat buffets. It’s too easy to overeat and want to get “your money’s worth.”

Avoid sugar. Most well recognized for developing the low-glycemic index concept, Dr. Jenkins suggested that sugars be used as put by Mary Poppins, “to make the medicine go down.” More to the point, he said people should use sugar strategically in combination with nutrients that would otherwise “taste like cardboard,” like viscous fiber. Present in several vegetables and whole-grain foods, viscous fiber is not often thought of as palatable, however, it is shown in studies to slow down the rate in which sugar and other carbohydrates are absorbed, reduce total and LDL cholesterol, as well as increase satiety (the feeling of fullness). “If I could get people to eat ‘cardboard’ by itself I would, but put a little sugar on it, a little salt, or a little fat, and people will eat it,” he said (as cited in Despain, 2013). Despain, D. (2013). Evolving health: Eyeing food, nutrition, and medicine through the lens of evidence and evolution. Retrieved from http://evolvinghealth.wordpress.com/2013/04/25/just-a-spoonful-of-sugary-drink-confusion/

Eat only when hungry, regardless of the hour, but do eat when you are hungry.

Avoid dieting; this can trigger a primal drive to overeat.

Take time to decide and realize in the moment what you really want to eat.

Eat only as much as you need to feel satisfied. When you eat what you really want, in an environment that is inviting and conducive to relaxation, the pleasure you derive will be a powerful force in helping you feel satisfied and content. You may find that it may take less food to decide you've had enuf.

Recognize emotional eating and find other ways to cope. Find ways to comfort, nurture, distract, and resolve your issues without using food. Relax. Meditate. Maintain peace and harmony.

Make it a priority to sleep well and get the optimal number of hours for you. High cortisol (from stress) triggers weight gain. Also, muscle is regenerated in the final couple of hours of sleep each night.

When you just need a break from working, take a walk or a phone chat if a snack isn’t really what you need.

Stick to a meal plan that is healthy, not a diet. Spend time to prepare drinks and healthy foods in advance.

Use fasting, especially when the day will be busy and away from home. It’s healthy for the brain.

Tea for appetite suppressant & metabolic boost: garcinia cambogia, andropogon cits, uva ursi, eqsem, ensis, florensi cernua, glucomannan, cinnamon, b-vitamins, pyruvate; OR green (unroasted) coffee beans

Investigate whether hormone replacement therapy would be helpful (for women).

Eat at regular times to keep your blood sugar from dropping.

Brush teeth at 6 p.m. then drink only tea after that. This can help for better sleep too.

When you have the urge to snack, wait 15 minutes before doing so.

Decide with your nutritionist or doctor what would be a healthy goal weight. Keep a food and weigh-indiary. Use a natural appetite suppressant.