If you've reached your ideal weight after following a great diet and don't want to gain it back, it can be a bit tough but not impossible. It just needs consistency and some willpower. These tips will help you avoid gaining weight again.
Follow these 12 tips and they'll help you keep your weight based on advice from top nutrition experts and past experience from people who succeeded in not gaining weight.
1. Build more muscles
You can maintain or increase your metabolism by keep building more muscle since muscles burn calories faster than fat. If you don’t train with weights, add weight training to your routine now. If you already do, increase the weights you use.
2. Fight hunger by eating more fiber-rich foods
A study on 284 women aged 25 to 45 over three years at University of Pittsburgh found that women who avoided weight gain filled their meals with fiber. This made them feel full longer. Examples of fiber-rich foods include fruits, vegetables, whole grains, and lean protein.
3. Resist temptation
A study at the University of Pittsburgh also found that women who control their weight well and manage not to gain it back are good at resisting the temptation to overeat forbidden foods. This doesn't mean never eating those foods again but better to cut them way down. There are many ways to avoid daily temptations including planning ahead what you'll eat when dining out or cutting back how often you eat out.
4. Count your calories
Another great way to keep weight off is to regularly count calories. Using a site like My Calorie Counter or something similar helps you track calories eaten all day.
5. Plan your meals ahead
The diet used to keep weight off is pretty much like the one that helps you lose weight. Having a plan for every meal can be the guide that keeps you on track to maintain your weight.
6. Try to gradually increase the time you spend exercising daily
Experts recommend working out five times a week for at least 30 minutes. They say the longer you exercise, the better your chances to keep the weight off. So try to spend between 30 and 90 minutes on sports activities every day.
7. Measure the amount of different foods you eat
Research studying 4,000 adults found one of the biggest keys to keeping weight off is measuring how much food you eat and knowing the calories and fat in it. You don't need a food scale everywhere you go but try to use one at home. This helps you learn how much to eat when you're out at restaurants.
8. Weigh yourself daily
Studies show people who weigh themselves once or twice a day are twice as successful at keeping weight off compared to those who don't use a scale regularly. Weighing daily might feel discouraging while losing weight but it's very helpful for maintenance because it lets you catch any gain early.
9. Add dairy products to your diet
A study on 338 adults found those who ate low-fat dairy daily had better chances of keeping their weight. Dairy also improves bone health, especially for women.
10. Let your plate guide you
When you can't count calories or measure your food, try the plate method. This works well for maintaining weight. Basically, half your plate should be veggies. Then split the rest evenly between lean protein and whole grains.
11. Avoid watching TV as much as possible
According to many studies, people who watch less than 10 hours of TV a week are more successful in keeping their weight than those who spend most of the week in front of the TV. Researchers from Harvard University found that watching a lot of TV can increase the risk of heart disease and diabetes.
12. Make sure to eat breakfast
One lab study found women who regularly eat breakfast are more successful at maintenance than those who skip it. It's better to eat healthy foods for breakfast like oatmeal, Greek yogurt, and fresh fruit.
