How to maintain your weight
Many people who lost weight gain it back. Why this happens? Well, there are three main reasons.
First, they may have tries too restrictive diets. If you restrict your calorie intake extremely,this may cause your metabolic rate to go down and affect the appetite-regulating hormones.
Another reason is the wrong mindset. Many people believe the diet is a quick fix but it’s actually a long-term solution to make you healthier. If you take the diet as a quick solution for some problem, then you are likely to give up on your progress and regain the lost weight.
Third, some people don’t have sustainable habits. You should focus not on the rules but on the lifestyle changes. Otherwise, you may quickly regain the weight you lost.
How to maintain your weight
First, don’t go for a too quick weight loss. The moderate weight loss is the best. It’s recommended that you go for no more than 1-2 pounds of lost eight a week. This allows you to avoid the health risks which are associated with drastic loss of weight. It will also give you the opportunity to learn some new eating habits which can help you maintain the weight loss.
Second, don’t go quickly out of the stage of dieting. Start gradually increasing the caloric intake. It’s recommended that you increase the intake of calories with no more than 200 calories a week until you reach a stable weight.
Then, it’s also important to exercise regularly. This can allow you burn additional calories and will also increase the metabolic rate of your body. Both of these are helpful in weight maintenance. Reach an energy balance – where you burn the amount of calories you consume
– and your weight will likely stay the same.
Try eating breakfast. Still, remember that skipping breakfast doesn’t automatically mean you’ll gain your lost weight back or worsen your eating habits. So check what works best for you.
Eat enough protein. This macronutrient reduces the appetite and promotes the fullness. It increases the levels of particular hormones which induce the feeling of satiety and play important part in maintaining your weigh. It also reduces the levels of the hormones which cause hunger. This means you can automatically reduce the consumption of calories which is quite important for weight maintenance. Also, your body needs a lot of energy to break down protein which means the consumption of this macronutrient may help you burn more calories a day.
Stay hydrated. Drinking enough water is really important for maintaining your weight. First,water promotes the feeling of fullness and may keep your calories intake lower. Also, water increases the number of calories burnt per day.
Sleep enough. Sleep deprivation seems to be one of the main risk factors for weight gain and may set you back if you are trying to maintain your weight. This is particularly cause by the fact that sleep deprivation increases the levels of ghrelin – the “hunger” hormone. Also, it lower the levels of leptin (an appetite controlling hormone). And if you aren’t getting enough sleep, you’ll be feeling tired and less motivated to pursue your goals for weight maintenance.
Control the levels of stress. High levels of stress increase the production of cortisol which is linked to higher amounts of fat on your belly, increased appetite and increased food consumption. Stress can also be a reason for impulsive eating (aka eating when you aren’t feeling hungry). But you can deal with the stress in many ways – including meditation, yoga, exercise, etc.
Several more helpful tips:
- Find a support system
- Track your food consumption
- Eat lots of vegetables
- Be consistent
- Practice mindful eating
- Stick to your plan
- Be prepared for setbacks
- Lift weights
- Watch out your carb intake
- Regularly weight yourself