Following a diet to lose weight is a tough challenge for many. but the bigger challenge is keeping the lost weight off after finishing the diet plan. Research shows only 20% of people who diet to lose weight keep their new weight long-term. Many follow very strict diets but sadly start gaining the extra weight back within two or three years. That's why the phase of weight maintenance is very important to keep your desired weight goal.
How can you maintain your weight?
To increase your chances of keeping weight off, you should make some slow changes to your lifestyle and watch how these changes affect your weight using a scale. This is because sudden changes may cause you to regain lost weight.
For example, start by increasing your intake by 200 calories of healthy food for a week to see if your weight loss continues or not. This helps you find the right calorie balance to keep your weight stable. You also need to learn healthy eating habits that help you maintain your weight long-term like:-
-controlling the amount of food you eat.
-making use of healthy light meals.
- Regular exercise.
It may take some time to track calories and how they affect your weight. so it's best to consult a nutritionist and experts at Fitness Garage.
Here are some tips to help you maintain your weight:-
-
Losing weight slowly and steadily:-
Experts recommend losing weight slowly and steadily. You shouldn't lose more than about 2 to 1 pounds per week. Diets that make you lose weight fast can cause lots of health risks.
-
Gradually easing off the diet after finishing it:-
You should slowly move out of the dieting phase after reaching your target weight. This is called the transition phase. The worst thing is to immediately go back to old eating habits that caused the weight gain in the first place.
-
Exercise regularly:
Research shows that long-term weight loss mainly depends on exercise. Doing moderate exercise between 30 and 60 minutes daily keeps your body, weight, mental, and emotional health in check.
-
Eating breakfast:-
Studies found that people who eat breakfast are more successful at keeping their weight.
-
Weigh yourself regularly:-
Regularly checking your weight helps keep it steady. So it's recommended to have a scale and use it once a week to see if your weight has changed.
-
Rely on a support network:-
You should keep in touch with your support sources that helped you follow the diet and lose weight.
-
Learn more about healthy living:-
You need to change your unhealthy habits and replace them with healthy ones that positively affect your body’s health. Keep track of your weight by attending lessons to learn healthy cooking and joining seminars to learn more about healthy habits.
-
Keep regular follow-ups with nutrition specialists:
You should regularly follow up with nutrition experts because they will help you assess your BMI and make sure your numbers are healthy and normal. Even if any health or weight issues come up, they can handle them right away. That’s what Fitness Garage offers you.
