The 17 Best Ways to Maintain Weight Loss
Unfortunately, many people who lose weight come back again.
In fact, only 20% of dieters who start with too much weight successfully lose weight and keep it that way in the long run.
However, don’t let it leave you. There are several scientifically proven ways to maintain weight, from exercise to managing stress.
These 17 strategies may be needed to tilt the figures as per your need and maintain weight loss your hard way.
Why do people gain weight again?
There are some common reasons why people regain their lost weight. These are mostly related to unrealistic expectations and feelings of deprivation.
Restricted diets: Extreme calorie restriction can slow down your metabolism and alter appetite-regulating hormones, which contribute to weight recovery.
Misconceptions: When you consider diet as a quick fix rather than a long-term solution to improving your health, you are more likely to lose weight and regain your own weight.
Lack of Sustainable Habits - Many diet habits are based on willpower rather than habits that you can incorporate into your daily life. They focus on rules rather than lifestyle changes, which can turn you off and hinder weight maintenance.
SUMMARY:
Many diets are very difficult to meet requirements. Also, many people do not have the right mindset before starting a diet, which can lead to weight gain again.
1. Exercise frequently
Regular exercise plays an important role in weight maintenance.
It can help you burn a few extra calories and improve your metabolism which are two essential factors for achieving energy balance.
When you balance energy it means you burn the amount of calories you consume. As a result, your weight is more likely to stay the same.
Several studies have shown that people who get at least 200 minutes of moderate physical activity a week (30 minutes a day) are more likely to maintain their weight after losing weight.
In some cases high levels of physical activity may be required to maintain proper weight. One review concludes that one hour of exercise a day is best for those trying to maintain weight loss.
It is important to note that exercise is most helpful for weight maintenance in conjunction with other lifestyle changes, including a healthy diet.
SUMMARY:
Practicing for at least 30 minutes every day can encourage weight maintenance by balancing the calories you eat and the calories you burn.
2. Try to eat breakfast every day
Eating breakfast can help you achieve your weight maintenance goals.
People who eat breakfast have healthier habits overall, such as exercising more and consuming more fiber and micronutrients.
Furthermore, eating breakfast is the most common behavior reported by people who manage to maintain weight loss.
A study found that 78% of 2,959 people reported eating breakfast every day to lose 30 pounds (14 kg) of weight for at least one year.
However, people who eat breakfast seem to be very successful in maintaining weight loss, the evidence is mixed.
Studies do not show that skipping breakfast leads to weight loss or worse eating habits.
In fact, avoiding breakfast can help some people achieve weight loss and maintenance goals.
It can be a thing that depends on individuals.
If you think eating breakfast helps you achieve your goals, you should eat it. But if you don't like breakfast or are hungry in the morning, there is nothing wrong with avoiding it.
SUMMARY:
People who eat breakfast have healthier habits overall, which can help them maintain their weight. However, skipping breakfast may not increase weight automatically.
3. Eat lots of protein
Eating plenty of protein can help you maintain your weight, as protein can reduce your appetite and promote satiety.
Protein increases the levels of certain hormones in the body that promote satiety and are important for weight control. Protein has also been shown to lower levels of hormones that increase appetite.
The effect of protein on hormones and perfection is the number of calories you consume per day, which is an important factor in maintaining weight.
Also, proteins require a significant amount of energy to break down your body. Therefore, playing it regularly can increase the number of calories you burn during the day.
According to several studies, the effects of protein on metabolism and appetite have been found to be most pronounced when approximately 30% of calories are obtained from protein. Contains 150 grams of protein in a 2,000 calorie diet.
SUMMARY:
Weight maintenance can be beneficial in promoting protein fullness, increasing metabolism, and reducing total caloric intake.
4. Weigh yourself regularly
Controlling your weight in steps on a regular scale can be a useful weight maintenance tool. This is because it can inform you of your progress and encourage weight management behaviors.
People who are overweight can also eat fewer calories during the day, which helps them lose weight.
One study found that people who weighed an average of six days a week consumed an average of 300 fewer calories than those who weighed more frequently.
How many times you want to weigh yourself is a personal choice. Some people find it helpful to gain weight every day, while others are more successful at controlling their weight once or twice a week.
SUMMARY:
Self-weight can help you maintain weight by keeping track of your progress and behavior.
5. Watch your carbohydrate intake
Maintaining weight can be easier if you pay attention to the type of carbohydrates you eat.
Eating a lot of refined carbohydrates like white bread, white pasta, and fruit juices can be detrimental to your weight maintenance goals.
These foods have been stripped of their natural fiber, which is necessary to promote fullness. Low fiber diets are associated with weight gain and obesity.
Restricting your carbohydrate intake as a whole can help you maintain weight loss. Several studies have shown that in some cases, people who follow a low-carbohydrate diet after losing weight are more likely to lose weight in the long term.
Also, people who follow a low-carbohydrate diet are less likely to eat more calories than those who need to maintain weight.
SUMMARY:
Limiting your intake of sugar, especially refined ones, can prevent weight regain.
6. Lifting weight
Decreased muscle mass Weight loss is a common side effect.
This can limit your ability to maintain weight, as losing muscle slows down your metabolism which means you burn fewer calories throughout the day.
Some types of resistance training such as weight gain can help prevent this muscle loss and consequently preserve or improve your metabolic rate.
Studies show that people who lift weights after losing weight are more likely to maintain muscle mass.
To get these benefits, strength training is recommended at least twice a week. Your training method should target all muscle groups for optimal results.
SUMMARY:
Lifting weights at least twice a week helps maintain weight by maintaining your muscle mass which is important for maintaining a healthy metabolism.
7. Be prepared for the endless
Failure is inevitable in your weight maintenance journey. There may be times when you have an unhealthy craving or skip a workout.
However, the occasional slip does not mean that your goals should be thrown out of the window. Go ahead and move on to better options.
In situations where you know that healthy eating will create a challenge such as planning for the next vacation or holidays it can also help.
SUMMARY:
You are more likely to lose weight after a couple of pushes. You can plan ahead and get back on track right now and overcome obstacles.
8. Follow your plans during the week (even on weekends)
One habit that can often lead to weight gain is healthy eating during the week and cheating on the weekends.
This mentality often leads people to eat junk food, which can hinder their efforts to maintain weight.
If it becomes a regular habit, you can regain more weight than you initially lost.
Alternatively, research shows that people who follow a regular eating pattern throughout the week are more likely to maintain long-term weight loss.
One study found that weekly consistency made people twice as likely to keep their weight within five pounds for a year (2.2 kg), compared to those who allowed more flexibility on the weekends.
SUMMARY:
Even on the weekends, successful weight maintenance is easy if you maintain your healthy eating habits during the week.
9. Stay hydrated
Drinking water is helpful in maintaining weight for several reasons.
For starters, it promotes fullness and drinking a glass or two before meals can help control your calorie intake.
One study found that those who drank water before meals had a 13% reduction in calorie intake compared to participants who did not lose water.
Additionally, drinking water has been shown to slightly increase the number of calories you burn throughout the day.
SUMMARY:
Drinking water regularly can increase satiety and boost your metabolism, both important factors for maintaining weight.
10. Get enough sleep
Adequate sleep has a significant effect on weight control.
In fact, lack of sleep poses a major risk factor for weight gain in the elderly and can interfere with weight maintenance.
This is partly due to sleep leading to high levels of ghrelin which is known as appetite hormone because it increases your appetite.
Also, people who sleep very little have low levels of leptin, a hormone needed to control appetite.
Also, those who sleep for short periods of time simply get tired and are therefore motivated to exercise and choose healthy foods.
If you are not getting enough sleep, find a way to adjust your sleep habits. Getting at least seven hours of sleep a night is best for weight management and overall health.
SUMMARY:
Sleeping for healthy periods can help you maintain weight by keeping energy levels high and holding hormones.
11. Control stress levels
Managing stress is an important part of your weight management.
In fact, high blood pressure levels can contribute to weight regain by increasing levels of cortisol, a hormone released in response to stress.
Consistently elevated cortisol is associated with higher amounts of belly fat, as well as the amount of appetite and food intake.
Stress is also a common stress trigger, eaten even when you're not hungry.
Fortunately, there are many things you can do to deal with stress, including exercise, yoga, and meditation.
SUMMARY:
It is important to control stress levels to maintain your weight, as excess stress can increase your risk of weight gain by whetting your appetite.
12. Find a support system
Maintaining your weight goals on your own can be difficult.
One way to overcome this is to find a support system that will hold you accountable and possibly partner with you in your healthy lifestyle.
Some studies have shown that having a friend help you reach your goals can be helpful for weight management, especially if the person is a partner or wife with similar healthy habits.
One such study looked at the health behaviors of 3,000 couples and found that when one person engages in healthy habits like exercise, the other is more likely to follow suit.
SUMMARY:
Adding a partner or spouse to your healthy lifestyle can increase your chances of maintaining weight loss.
13. Take your food intake
For those who log into a journal with their food intake, online food trackers or apps are more likely to maintain their weight loss.
Food trackers are useful because they increase your awareness of how much you are actually eating, as they often provide specific information on how many calories and nutrients you are consuming.
Plus, many food-tracking tools allow you to log into exercise, so you can be sure you're getting the amount you need to maintain your weight.
Here are some examples of calorie counting websites and apps.
SUMMARY:
Logging into your food intake on a daily basis can help you maintain your weight loss by letting you know how many calories and nutrients you are eating.
14. Eat lots of vegetables
Several studies have linked weight control to better plant intake.
For starters, vegetables are low in calories. You can eat large portions without gaining weight, but you are using an impressive amount of nutrients.
In addition, vegetables are high in fiber, which improves feelings of fullness and can automatically reduce the number of calories you consume during the day.
For these weight management benefits, try serving every meal or two vegetables.
SUMMARY:
Vegetables are rich in fiber and low in calories. Both of these features can be helpful in maintaining weight.
15. Be consistent
Consistency is the key to maintaining weight.
Instead of going back to old habits instead of intermittent dieting, it is better to stay well with your new healthy diet and lifestyle.
While you may feel overwhelmed at first when it comes to adopting a new way of life, making healthy choices will become second nature when you get used to them.
Your healthy lifestyle will be effortless, so you can maintain your weight more easily.
SUMMARY:
Maintaining weight loss is easier when you adjust to your new healthy habits rather than going back to your old lifestyle.
16. Practice eating carefully
Mindful eating is the habit of listening to your internal hunger signals and paying full attention during the eating process.
This involves eating slowly, without interruption and chewing your food well so that you can taste the aroma and flavor of your food.
When you eat like this, you are more likely to stop eating when you are really full. Satisfaction can be difficult to detect if you are distracted and you may be overworked.
Studies show that eating mentally helps maintain weight by targeting behaviors that are generally related to weight gain, such as emotional eating.
What's more, mindful eaters can maintain weight without counting calories.
SUMMARY:
Eating mindfully is helpful in maintaining weight because it helps you identify satiety and prevent unhealthy behaviors that usually lead to weight gain.
17. Change a sustainable lifestyle
The reason many people fail to maintain weight is because they follow unrealistic diets that are not possible in the long run.
They feel deprived which often results in them gaining more weight than they did in the first place when they returned to eating normally.
Maintaining weight loss comes down to making sustainable changes in your lifestyle.
It looks different for everyone, but it basically means not being overly limited, staying consistent and making healthy choices as often as possible.
SUMMARY:
While many weight loss diet focuses follow unrealistic rules, it is easy to maintain weight loss while making stable lifestyle changes without following unrealistic rules.
BOTTOM LINE
Diets can be limited and unrealistic, often leading to weight recovery.
However, there are many simple changes you can make to the habits that are easy to follow and will help you maintain your long-term weight loss.
Throughout your journey, you will find that managing your weight is much more involved than your eating. Exercise, sleep and mental health also play a role.
It is possible to maintain weight effortlessly by adopting a new lifestyle without getting stuck in a weight loss diet.
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