Losing weight is the hardest thing you will ever experience in your life, but what’s even more challenging is to maintain weight after you have shed off those extra calories.
Research studies have revealed that people who lose weight end up gaining it again in just a few months thus, weight maintenance has become a complex phenomenon in today’s world.
While quantifying people who successfully maintain weight once lost, a study concluded that only 20% of people succeed in maintaining their new weight for a longer term, i.e., at least 1 year, the rest of the dieters end up putting on weight really fast.
So, how to maintain weight for the long term after weight loss? Here is the solution!
Ways To Maintain Weight After Weight Loss
Say No To Sugary Drinks
People who intake sugary drinks like soda, sports drinks, juice, and sweet tea end up getting extra calories, while the score for nutritional value remains zero. A study conducted in the year 2011, revealed that carbonated soft drinks can be the biggest reason for obesity and increased weight. The reason why sugary drinks are not suggested for dieters is that these drinks contain “high added sugar content, low satiety, and incomplete compensation for total energy.” Besides being heinous for your diet routine, sugary beverages can also increase the risk of diabetes, tooth decay, and fractures.
So, to maintain a healthy weight, it is crucial to limit the usage of sugary items.
Eating Larger Meals Is A Big No!
Weight gain and larger meals are directly related because your metabolism rate might not be able to cope with the larger chunks you consume, thus the food settles in your body in the form of fat resulting in weight gain.
So, for calorie maintenance, experts suggest relying on smaller meals. You can take 5 smaller meals a day instead of three larger meals. This will help your body’s metabolism to convert food into energy thus restricting the food to settling as fat.
Drink A Lot Of Water
Drinking at least 8 glasses of water can help your metabolism work faster. Having a glass or two of water before consuming meals can be really helpful for your weight maintenance. According to a study conducted in the year 2010, consuming water before eating meals can cut off the energy intake that can directly affect weight gain.
It is also being proved scientifically that water consumption can speed up the rate of calorie burn thus enabling you to control extra calorie gains.
Besides cutting off calories and helping you maintain weight, consuming water has numerous other health benefits. From normalizing your blood pressure to stabilizing your heartbeat and aiding digestion, staying hydrated can work wonders for your physical health.
Start Your Day Exercising! It’s Crucial For Weight Maintenance
Exercise is a must if you want to maintain a healthy weight and is also important to exercise at the right time, to burn more calories.
Several studies have proved that morning workouts are the best way to shed calories. Scientific research has also claimed that people, who follow a morning workout routine, are more likely to have less appetite throughout the day, which ultimately protects them from gaining extra pounds.
Never Skip Your Breakfast
Health authorities recommend breakfast consumption to reduce weight gain. Consuming breakfast is crucial to regulating energy intake because consuming lunch without having breakfast may result in higher energy intake. Also, skipping breakfast cannot be compensated even after increasing energy consumption later in the day.
Another weight maintenance-related benefit of breakfast is, that it reduces hunger. Eating healthy food at the start of your day will give you more energy thus helping you cut off the overeating patterns at a later time of the day.
Eating healthy at the start of the day can also add to your mindfulness. So, if you are willing to maintain a healthy weight, never skip your breakfast.
Do Not Compromise On Your Sleep
Getting enough sleep is vital to an individual’s overall health. From one’s physical health to mental stability, quality sleep has numerous health benefits. Besides helping you to retain a sound mind and body, sleep patterns have a lot to do with your weight maintenance. Scientific studies have termed sleep deprivation as one of the common causes of weight gain and obesity.
According to a study conducted in the year 2008, short sleep patterns in both children and adults are directly associated with weight gain. Another research suggested that poor sleep quality and short sleep durations are potential risk factors for the development of obesity in both children and adults.
Keep Check On Your Food Intake
Calorie-loaded food is the prime factor causing weight gain so, it is important to keep a check on the food you are consuming. If you find it difficult to keep track of your meals manually, there are numerous food trackers online that can provide specific information about your calorie and nutrient intake. Some food trackers even play the function of your fitness instructor by tracking your physical activities and allowing you to keep an eye on the number of calories you have consumed versus the amount your body has utilized.
Besides the food check, you must also be aware of what food items you must avoid in order to maintain a healthy weight. Following your diet routine on weekdays while cheating on weekends may also lag your progress.
Avoid eating food items that are rich in carbohydrates such as white bread, white pasta, and white sugars. Besides this, junk food is also a big NO!
Stay Consistent
To maintain a healthy weight for the longer term, you will need to be consistent. It is the only key to keeping weight off for life. Whether you are exercising or following a weight-loss diet routine, you might not succeed in reaching your goal without consistency. While adopting weight maintenance essentials might be overwhelming at the beginning, it will become a permanent part of your daily life once followed consistently. Once you get used to your healthy routine, your weight maintenance process will be effortless.
After shedding off a few pounds, most people make the biggest mistake of returning to their old lifestyle. This lack of consistency makes them end up on their initial weight and sometimes they might gain even more weight than they had before.
Making simple changes in your lifestyle can help you maintain a healthy weight for life. In your journey of weight maintenance, you will realize that controlling weight isn’t just about eating less. Several other factors like sleep, exercise, and a sound mind also play a vital role in coping with your weight balance.
FAQs
What’s the key to maintaining weight after losing it?
Consistency is key. Stick to a balanced diet, regular exercise, and find a support system to stay motivated and accountable.
How important is managing stress in weight maintenance?
It’s important to manage stress when maintaining a healthy weight. Stress can lead to emotional eating, disrupt sleep, and increase cravings for unhealthy foods. To effectively manage stress, try incorporating relaxation techniques like meditation, yoga, or deep breathing exercises into your daily routine.
How does hydration impact weight maintenance?
Maintaining proper hydration is crucial for overall health and can also aid in weight maintenance. Sometimes, we mistake thirst for hunger, so drinking water before meals can help control your appetite. Choosing water or other low-calorie drinks over sugary beverages can also reduce your overall calorie intake, making it easier to maintain a healthy weight.