How do you maintain your weight after losing weight?

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Sports and a balanced diet go hand in hand, with a much higher success rate. Diet regulation definitely helps to lose extra pounds, but it is not enough. The weight loss process will take place at a much slower pace. In addition to the reduction of adipose tissue, part of the muscle mass will also be lost.

The introduction of sports will ensure muscle tone and not only that. It can also influence the basal metabolic rate, making her consume more calories.

Therefore, the metabolic rate increases. The body is taught to re-adapt to the new conditions and to support a much more active metabolism.

Patience is a virtue, the rule that applies in many situations and especially in the given situation, in the process of losing weight. There are cases in which adipose tissue ends up being replaced by muscle mass. In this case, the number on the scale will not indicate a difference.

For such situations, we have to choose other parameters to guide ourselves, namely: the centimeter, the mirror and the size of the pants.

How do you maintain yourself after losing weight?

Many differences will be clearly visible just by looking in the mirrorby changing the number of pants or by measuring the abdominal circumference, hips, thighs and many others.

While for some people the process of losing weight is a difficult one, for others, the hardest part is maintaining the weight after losing weight.

Unfortunately, many people who lose weight end up regaining the lost pounds. Actually, only about 20% of the people who followed a diet to lose extra pounds manage to keep them off in the long term.

However, you should not be discouraged. There are a number of scientifically proven ways to maintain weight. From regular physical exercises to stress control.

It’s important to remember that weight loss and maintenance simply isn’t just about calories in and calories out. It is, in fact, more complex than that.

Hormones also play an important role, more precisely leptin and ghrelin.

Leptin is the hormone that provides satietyespecially when its values are secreted in normal parameters. It also increases the rate of thermogenesis, which helps to maintain body weight.

The hunger hormone

Ghrelin, on the other hand, is considered the “hunger hormone”because the appetite increases. In the weight loss process, ghrelin reaches lower values, reducing appetite stimulation.

There are many reasons why people gain weight after losing weight. There can be medical conditions, hormonal imbalances and stress.

Also, another reason could be that they followed a restrictive eating plan or did not develop sustainable eating habits. Some people may even gain weight if they stop exercising.

If any of these reasons sound familiar, it may be time to rethink your weight maintenance plan.

Finding inner motivation probably helped at the beginning of the weight loss journey. A break is necessary to reflect on what motivates you to continue your healthy lifestyle. To feel better, to have more energy, to wear certain clothes, improved sleeping habits, etc.

Planning ahead for high-risk situations

Numerous situations can spoil the weight control plan.

For example, some people consider meetings and social events or lack of meal planning to be high-risk situations because of tempting, high-calorie snacks.

Also, even a simple trip is perceived as stressful because of the irregular meals during it.

Such events interrupt the healthy lifestyle, leaving little time or energy to cook or plan certain activities.

Anticipating problems in time and planning helps a lot to keep on the right track. Monitoring the process provides a confidence boost and facilitates weight maintenance.

The long-term benefits of a food journal

Another fairly simple way to maintain weight after losing it is evidence of a food and activity diary. It can help track progress and spot certain trends.

To ensure correct vision, special attention must be paid to portions and food selection when using an online tracker.

Consistency is essential, as long-term tracking can lead to greater attention to certain cravings, including the positive and negative influences of certain foods on the body

Other important aspects that favor the process

In the USA there is a national weight control registry which is a database of people who have lost and maintained their weight.

Using detailed questionnaires and annual surveys, since 1993, the registry has tracked the habits of people who maintain successful weight loss. It has over 10,000 participants. To qualify for the registry, a loss of over 14 kilograms had to be maintained for at least one year.

Over time, among the applicants for registration, various common points have appeared, highlighting the habits that contribute to the successful maintenance of weight loss:

Regular physical exercise that involves both the use of weight exercises and the cardio part.

Limiting the time spent in front of the TV (62% watch less than 10 hours of TV per week).

Adherence to the food plan, calorically adapted according to the needs of each person.

Eating breakfast (78% eat breakfast every day, including weekends).

A special attention in the choice of food.

Try to respect the food plan and the training plan

In addition to all these aspects, I would also add a diet rich in proteins, which will provide satiety and reduce the cravings that may appear along the way. Also, pay special attention to the ingestion of carbohydrates, especially when it comes to the refined ones, which deregulate insulin levels.

Another extremely important aspect is following the food plan, as well as the training plan, even on weekends.

The majority has a tendency to follow the plan as per the book during the week, and on the weekend to give themselves that freedom in which calories no longer have any value.

Additionally, proper hydration, enough hours of rest, as well as Stress Management will contribute to weight maintenance.

Consistency is the key to maintaining weight. Instead of a temporary diet that ends with a return to old habits, this food plan must become a healthy lifestyle.

While adopting a new lifestyle may seem overwhelming at first, making healthy choices will become second nature once you get used to them.

Your healthier lifestyle will be effortless, so you’ll be able to maintain your weight much easier.

Intuitive eating

After a long time of calculating and weighing food, intuitive eating can be applied. It is the practice of listening to internal appetite cues and paying full attention during the eating process. It involves eating slowly, without distractions and chewing your food well, so that you can enjoy the aroma and taste of your meal.

When you eat this way, you are more likely to stop eating when you are truly full. If you eat while distracted, it can be difficult to feel full.

Studies show that mindful eating helps maintain weight by targeting behaviors that are commonly associated with weight gain, such as emotional eating.

Additionally, mindful eaters may be able to maintain their weight without counting calories.

If you want to maintain your new weight, you must apply the changes you have already made. If you go back to your old habits, chances are your weight will increase again.

Try to make the changes part of your lifestyle.

Bibliography

– https://www.healthline.com/nutrition/maintain-weight-loss
– https://www.verywellfit.com/how-to-maintain-your-weight-loss-3495601
– https://www.nhs.uk/live-well/healthy-weight/managing-your-weight/keep-weight-off/
– https://www.mynetdiary.com/how-to-maintain-weight-after-losing-it.html
– https://www.hopkinsmedicine.org/health/wellness-and-prevention/maintaining-weight-loss

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