Sadly, many people who lose weight end up gaining it back. Statistically, only about 20% of dieters who begin overweight end up losing weight and keeping it off. To ensure you can keep the weight off, this article covers 10 ways to maintain your hard win on weight loss.
Exercise Often
Regular exercise can help you shed extra calories and boost your metabolism. Several studies have also discovered that people who perform at least 200 minutes of moderate physical activity a week after losing weight have a higher chance of maintaining their weight.
Eat Lots of Protein
Protein increases certain hormones in the body that make you feel full. It has also been shown to reduce levels of hormones that increase hunger.
Try Eating Breakfast Every Day
Eating breakfast is one of the most common behaviors recorded in individuals who successfully maintain weight loss. One study also discovered that 78% of 2,959 people who kept a 30-pound weight loss for at least one year recorded eating breakfast daily.
Be Mindful of Your Carb Intake
Eating too many refined carbs can be detrimental to your weight maintenance targets. These foods no longer have natural fiber, which is necessary to promote fullness. Diets that are low in fiber are linked with weight gain and obesity.
Weigh Yourself Regularly
Tracking your weight by stepping on the scale consistently may be a helpful tool for weight maintenance. In one study, people who weighed themselves six days a week consumed 300 calories daily.
Be Prepared for Setbacks
Setbacks are bound to happen on your weight maintenance journey. However, you can plan ahead for situations that you know will make healthy eating challenging.
Lift Weights
Reduced muscle mass is a regular side effect of weight loss. Studies also show that lifting weights after weight loss can keep the weight off by maintaining muscle mass.
Stay Hydrated
Drinking water can promote fullness and help you keep your calorie intake in check. You can also stay hydrated if you drink a glass or two before meals.
Get Enough Sleep
Sleep deprivation is a major risk factor for weight gain in adults and could interfere with weight maintenance. If you’re not sleeping enough, you must find a way to sleep for at least seven hours a night for weight control and overall health.
Find a Support System
According to a few studies, having a buddy to pursue your goals with may be helpful for weight control, especially if that person is a spouse or partner with similar healthy habits.
Conclusion
Consistency is key to keeping weight off. Instead of on-and-off dieting that ends with returning to old habits, it’s best to stick with your new healthy diet and lifestyle for good. Furthermore, you’ll be able to maintain your weight much more easily once your healthier lifestyle will be effortless.
