Here's how to maintain weight loss
| Dec 6, 2019, 13:16 IST
You have finally achieved your weight loss goals but are worried you can put it back on faster than you lost the weight. It is easy to slip into old and unhealthy habits once you have reached your desired weight. A slice of cake here a chip there can easily cause one to binge away and pack the kilos back on. However, experts say more than 20 per cent of people who lose weight can keep it off long term. You just have to have a good strategy in place. Here are a few ways to keep the weight off.
* Exercise regularly
The best way to maintain a healthy weight is by regularly exercising. This helps to give your metabolism a boost and it helps to burn off unwanted calories. Physical activity also helps to keep your energy balanced, which helps you to better burn the calories you consume. 30 minutes a day of moderate exercise a week is enough to maintain your weight, according to some studies.
Starting your day with nutritious food will better help you stay on the right path when it comes to your weight. Some researchers suggest those who eat breakfast are more likely to exercise often and consume loads of fibre and micronutrients. One study found 78 per cent of the participants that maintained the weight consumed a good breakfast daily.
* Consume protein
Eating lots of protein will help you to feel full for longer, which can help you to maintain your weight. It also helps to increase certain hormones that are imperative for weight regulation. Protein-rich foods will also help you to consume fewer calories and provide you with energy.Make sure to add foods like eggs, chicken, cottage cheese, and lentils into your diet.
* Weigh yourself on a regular basis
If you want to keep yourself in check, weigh yourself regularly. This will help you asses if you need to make adjustments to your diet or fitness routine to stay on top of things. One study found those who weighed themselves six days a week consumed fewer calories. Find what works for you as some prefer to do it a couple of times a week.
* Watch your carb intake
Eating too much white pasta or white bread can disrupt your weight loss goals and make it difficult for you to maintain a healthy weight. These foods tend to make it difficult for you to feel full as they don't contain enough natural fibre.A low-carb diet may be key to weight management for you.
Picture Courtesy: Google Images
* Exercise regularly
The best way to maintain a healthy weight is by regularly exercising. This helps to give your metabolism a boost and it helps to burn off unwanted calories. Physical activity also helps to keep your energy balanced, which helps you to better burn the calories you consume. 30 minutes a day of moderate exercise a week is enough to maintain your weight, according to some studies.
Starting your day with nutritious food will better help you stay on the right path when it comes to your weight. Some researchers suggest those who eat breakfast are more likely to exercise often and consume loads of fibre and micronutrients. One study found 78 per cent of the participants that maintained the weight consumed a good breakfast daily.
* Consume protein
Eating lots of protein will help you to feel full for longer, which can help you to maintain your weight. It also helps to increase certain hormones that are imperative for weight regulation. Protein-rich foods will also help you to consume fewer calories and provide you with energy.Make sure to add foods like eggs, chicken, cottage cheese, and lentils into your diet.
* Weigh yourself on a regular basis
If you want to keep yourself in check, weigh yourself regularly. This will help you asses if you need to make adjustments to your diet or fitness routine to stay on top of things. One study found those who weighed themselves six days a week consumed fewer calories. Find what works for you as some prefer to do it a couple of times a week.
* Watch your carb intake
Eating too much white pasta or white bread can disrupt your weight loss goals and make it difficult for you to maintain a healthy weight. These foods tend to make it difficult for you to feel full as they don't contain enough natural fibre.A low-carb diet may be key to weight management for you.
Picture Courtesy: Google Images