People that are trying to lose weight usually find that the most difficult part is not losing the weight – it is actually keeping the weight off.
A lot of people that are trying to lose weight typically lose and gain weight in cycles, having trouble keeping the weight they lost off.
In a study, researchers found that fighting obesity or overweight could result in great fluctuations in a participant’s body weight, called ‘yo-yo’ dieting or weight cycling. But, the effects of these changes may be damaging.
Losing weight is a simple idea: you must only eat foods that are super healthy and stay active. However, you should also make sure you aren’t gaining that weight back.
Here Is How to Keep Your Weight Off:
– Team up with a family member or friend as your weight-loss buddy
Maintaining an exercise routine and controlling your eating habits are much easier when you are held accountable for your actions.
In addition, you need to team up with a family member or friend as your weight-loss buddy. It may offer both accountability and support.
Your brain does know that the fact cells in your body are reducing. So, it does want to get them back, even if you have reached your goal weight. That’s why your brain is always trying to tell you that you should eat.
Director of Nutrition and Metabolic research Center as well as director of the Center for Weight Management, Ken Fujioka, explains that you need a reliable way in order to counteract these messages.
In case you report to somebody each week about your progress, you will probably keep yourself on track. In case none of your family members or friends wants to lose weight, you should find an online community where you can post your updates as well as keep each other accountable.
– Exercise at least half an hour on a daily basis and do strength training 2 times a week
You should try to keep up your routine and keep your weight off.
Jim White, registered dietitian, points out that you need to exercise at least half an hour on a daily basis and do strength training 2 times a week in order to maintain your weight loss.
People that keep their bodies moving and get regular exercise have been found to have more success in losing weight as well as not gaining it back.
This means that even if you eventually reach your goal, you should lift weights, hit the gym or simply go for a walk.
– Do not skip meals
Having difficulty losing weight and keeping it off may come from your late-evening and mid-afternoon munchies. Even though skipping breakfast seems like a great idea to reduce your intake of calories, you should never skip your breakfast.
Having regular meals during the day can keep you focused and alert, prevent low energy, boost your metabolism, and keep your weight steady.
Having healthy meals on a regular basis can prevent you from overeating later in the day. Eating smaller meals 4-5 times during the day can be better than eating 3 big meals.
– Monitor your habits
You should weigh yourself on a regular basis. Pay attention to what’s going on in your life if or when healthy habits begin to slip.
It can help you find patterns in your life that may alert you to when you should be more vigilant and cautious about keeping yourself on track with your exercise and diet.
For instance, a busy week at work may make you eat out more as you are too exhausted to cook. It may prevent you from keeping your weight off. If you know this pattern, you can make healthy meals beforehand.
– Do not get discouraged
You shouldn’t get discouraged in case you started gaining back some of the weight you lost. You may experience a slight fluctuation, because of stress, life circumstances, or many other factors that make following a healthy diet and getting regular exercise hard.
However, it is OK. When you experience it, you should simply try to motivate yourself and keep moving on.
You may want to continually challenge yourself to stay motivated. For instance, give yourself a goal like a social event, a special date, or a party to help you maintain your weight loss.
In case you’ve not been to the gym for a couple of days, do not be too hard on yourself. Simply motivate and challenge yourself.
Get started again, even if it is just for 30 minutes. Do not blame yourself for having an unhealthy meal at the end of the day; instead, buy healthy ingredients for the next few days.
In case you are one of those people, do not feel bad, as it does happen to everyone.
Just make sure the healthy habits you learned while trying to lose weight do not disappear once you have lost the weight. Always live that active, healthy lifestyle.