Best Ways to Maintain Weight Loss by Fitness Enthusiast and Model Vikas Shekhawat
Many people who lose weight end up gaining it back.
In fact, 20% of dieters who start off overweight end up successfully losing weight and keeping it off in the long term. However, don’t let this discourage you. There are a number of scientifically proven ways you can keep the weight off, ranging from exercising to controlling stress
There are a few common reasons why people gain back the weight they lose. They are mostly related to unrealistic expectations and feelings of deprivation.
1. Regular Exercise
Regular exercise plays an important role in weight maintenance. When you are in energy balance, it means you burn the same number of calories that you consume. As a result, your weight is more likely to stay the same. People who do at least One Hour of moderate physical activity a day after losing weight are more likely to maintain their weight. It’s important to note that exercise is the most helpful for weight maintenance when it’s combined with other lifestyle changes, including sticking to a healthy diet.
2. Eat Breakfast every day without fail
Those who eat breakfast tend to have healthier habits overall, which may help them maintain their weight. However, skipping breakfast does not automatically lead to weight gain.
3. Eat Protein Diet
Protein may benefit weight maintenance by promoting fullness, increasing metabolism and reducing your total calorie intake.
4. Check your weight at regular intervals
Monitoring your weight by stepping on the scale on a regular basis may be a helpful tool for weight maintenance. This is because it can make you aware of your progress and encourage weight control behaviours.
Self-weighing may aid weight maintenance by keeping you aware of your progress and behaviours.
5. Careful of Your Carb Intake
Eating too many refined carbs, such as white bread, white pasta and fruit juices, can be detrimental to your weight maintenance goals. Limiting your intake of carbs, especially those that are refined, may help prevent weight regain.
6. Lift Weights
Reduced muscle mass is a common side effect of weight loss. Lifting weights at least twice a week may help with weight maintenance by preserving your muscle mass, which is important to sustain a healthy metabolism.
7. Stay Hydrated
Drinking water regularly may promote fullness and increase your metabolism, both important factors in weight maintenance.
Those who drank water before eating a meal had a 13% reduction in calorie intake, compared to participants who didn’t drink water
8. Get Enough Sleep
Sleeping for healthy lengths of time may help with weight maintenance by keeping your energy levels up and hormones under control.
9. Control Stress Levels
It is important to keep stress levels under control to maintain your weight, as excess stress may increase the risk of weight gain by stimulating your appetite.
10. Eat Plenty of Vegetables
Vegetables are high in fiber and low in calories. Both of these properties may be helpful for weight maintenance.
11. Make Sustainable Changes to Your Lifestyle
It is easier to maintain weight loss when you make sustainable lifestyle changes, rather than following the unrealistic rules that many weight loss diets focus on.