Regretfully, the majority of people who lose weight eventually regain it. While losing weight can be the hardest thing to do, it becomes even more challenging to keep the weight off. Nevertheless, if you’ve managed to reach your weight loss goal either by counting calories or sticking to a low-fat diet, now it’s time you switch from weight loss to weight control. You need to know how to maintain that weight loss while eating healthy. The problem with maintaining your desired weight isn’t with the diet, it’s with the lack of guidance after your diet. Below are proven ways that can help you keep the weight off. They range from exercising to stress control.
Those looking to maintain their weight loss are advised to eat breakfast daily. Breakfast eaters tend to have healthier eating habits during the day and are less likely to overeat. The National Weight Control Registry which keeps track of over 3000 Americans who have achieved a weight loss of around 60 pounds and kept it for six months stated that eating breakfast is an important factor in keeping the weight off.
Multiple studies have shown that skipping breakfast contributes to an automatic weight gain or worse eating habits. People who have successfully maintained their weight for at least one year reported having been eating breakfast every day.
The regular check-ins are what makes the difference when maintaining weight after losing it. By weighing yourself regularly, you become aware of your progress and encourages even better weight control behaviors. This helps you keep track of your calories intake and exercise more. According to a group of people who weighed themselves six days a week, they consumed 300 fewer calories per day as opposed to those who weighed themselves less frequently. However, the number of times you weigh yourself is a personal choice.
Exercising has always been a key tool in weight loss and weight control. But an exercise that feels miserable isn’t sustainable. Therefore, you need to choose a workout that you enjoy to make physical fitness a lifelong routine. Regular exercise helps burn off extra calories and increases metabolism. A state of energy balance implies that you’re burning the same calories that you’re consuming and your weight tends to remain the same. Studies have shown that people who are committed to at least 200 minutes of moderate physical activity a week (30 minutes a day) find it easy to maintain their weight. To others, higher levels of physical activity are what they require for successful weight maintenance. Combining exercise with a healthy diet is the perfect remedy to maintain your weight.
Control Stress Levels
Stress is associated with weight gain because it increases the level of cortisol, a stress hormone. Learning to control stress plays a role in weight loss and maintenance. Constant high cortisol level contributes to higher amounts of belly fat, increased appetite, and higher food intake. Stress is also said to trigger impulsive eating which means you eat even when you’re not hungry. The good news is that there are many things you can do to combat your stress such as yoga, meditation, and exercise.
Get Enough Sleep
Sleeping seven to eight hours a day significantly affects weight control. Sleep deprivation is considered a major risk factor for weight gain in adults which interferes with weight maintenance. Inadequate sleep leads to higher levels of ghrelin, a hunger hormone. This hormone increases your appetite tremendously. Also, poor sleepers have low levels of leptin, a hormone required for appetite control. Even worse, sleeping fewer hours makes you tired the next day and less motivated to exercise.
Mindful eating refers to listening to internal appetite cues and paying full attention when eating and chewing. It requires you to eat slowly, without distractions and chewing food thoroughly while watching your bites. Practicing this habit ensures you stop eating when you’re full, hence you’ll tend to eat less. Eating while distracted contributes to overeating. Mindful eating has shown to help with weight maintenance by targeting behaviors that are commonly associated with weight gain like emotional eating. Plus, those who eat mindfully maintain their weight without having to count calories.
Eating well and being active remain to be the most sustainable ways to maintain weight after losing it. Additionally, they help lower the risk of serious disorders such as diabetes, stroke, certain cancers, and heart disease. For women, your weight tends to fluctuate between months due to things such as menstruation, hormones, and pregnancy. However, if you see an increase of five pounds then things aren’t going well. By following the above tips you shouldn’t have a problem maintaining your weight.
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