Most of us who are trying to lose weight often find that the hardest part is not really losing weight at first – if not maintaining that weight later! Many people who are trying to diet often lose and gain weight in cycles, having difficulty maintaining the weight they originally lost. According to a recent study by a group of scientists: Fighting overweight or obesity can cause large fluctuations in a person’s body weight, often called weight loss-recovery cycles or ‘yo-yo’ diets. Current evidence on the potentially harmful effects of these changes is contradictory. Losing weight is a fairly simple idea: calories that go in, compared to calories that go out! You just have to make sure you eat good food and keep your body moving. But what is the trick to not gain weight again once you have lost the desired one? Some of the best ways to lose weight that you are trying to lose and not gain afterwards may really surprise you.
There are 5 Ways to Make Weight Loss Stay:
1. Stay Responsible:
Doing things that are difficult, such as controlling our eating habits and maintaining an exercise routine, is always easier when we can be responsible for our actions. Working as a team with a friend or family member as your weight loss partner can offer you both support and responsibility. « Your brain knows that the body’s fat cells are decreasing and you want to recover them, even after you have reached your target weight. His brain constantly tells him ‘eat, eat, eat, eat. It will also deny that you are regaining weight, even if your clothes are tight. You need reliable ways to counter these messages, “says Ken Fujioka, director of the Center for Weight Control and Nutrition and Metabolic Research. If you are going to inform someone every week or so about your progress, you are more likely to stay on track. If you don’t have a close friend who wants to lose weight, try to find online communities where you can post your updates and take responsibility for each other.
2. Keep the Body in Movement:
Once you lose weight, you may feel tempted and let yourself relax. Maybe you skip a day or two at the gym, and before you know it, you are no longer working the same way you did before. Maintaining your routine is key to losing weight, as well as maintaining weight. “To maintain a weight loss, I recommend that people exercise for at least 30 minutes a day most days of the week and do strength training twice a week,” says dietitian Jim White.
“Research has shown that people who exercise and keep their body moving are more successful both in losing weight and in making sure they don’t get it back”.
Therefore, even when you finally reach your goal, be sure to keep your body moving – go for a walk, go to the gym, lift weights. Whatever your preferred method of exercise, keep it.
What about Food Restrictions?
The activity becomes the driver; the food restriction does not. The idea that for the rest of your life you will be hungry all the time is nonsense,says James Hill, psychologist and weight loss authority.
3. Eat Regularly:
The fall of both weight loss and recovery is due to those cravings and snacks mid-afternoon and late at night. Skipping breakfast may seem like a good idea at the time you are trying to reduce your calorie intake, but research has shown that you should not skip breakfast. “Eating regularly during the day keeps your metabolism running at full speed, prevents drops in your energy, keeps you alert and focused, and can help keep your weight stable by preventing overeating at subsequent meals ,” says dietitian Brigitte Zeitlin. Healthy and regular meals will prevent you from overeating later in the day when you are hungry for skipping meals. Smaller meals four or five times a day may be better than three large meals. Meal planning can help you keep track of what you eat regularly throughout the day.
4. Do Not Give Up:
If the weight rises again after losing it, it is important not to get discouraged! All people who lose weight face a slight fluctuation, whether due to life circumstances, stress or any other number of factors that can make exercise and eating well difficult. But is normal! All you need to do when this happens is to take a deep breath and move on. Motivate yourself. « We all need to constantly challenge ourselves to stay motivated. Give yourself a goal, such as a special date, a party or other social event, to help you maintain your weight loss,”adds White. If you haven’t been to the gym in a week, don’t be too hard on yourself; instead, challenge yourself and get motivated! Find time to start over, even for only one hour. Don’t blame yourself for eating a fast and unhealthy meal at the end of the day – just find time to go buy some healthy ingredients for next week.
5. Control Your Habits:
This means exercising, eating and weighing. Be sure to weigh yourself regularly and monitor what is happening in your life if healthy habits begin to decline. You will begin to find patterns in your life that can help you alert you when you need to be more cautious and vigilant when it comes to keeping up with your meals and exercise. A busy week at work can mean you eat more outside because you are too tired to cook, which can cause the weight to return. Once you know this pattern, you can prepare more at the gym or by preparing healthy meals beforehand.
Many people experience the recovery of some of the weight they lost after a few months of reaching their goals. If you are one of those people, don’t feel bad! It happens to everyone, and it’s quite common. « The healthy habits you learned during the diet should not disappear once you have lost weight. You can eat a little more, of course, but don’t stop living that active and healthy lifestyle ”concludes White. You will now be better prepared to help you maintain that weight so you can enjoy every second of reaching your weight loss goal.