It’s an undeniable fact that people who lose weight end up gaining it back in a few years. A study has found that only 20% of the people who start their weight loss journey end up achieving and maintaining a healthy weight.
If you are planning to lose some fat from your body, don’t allow this number to discourage you. We all have different bodies, and there is no one size fits for all strategies. There will be a need for commitment, patience, and experiments to find what works for you.
If you don’t have time to experiment, here are a few expert tips for maintaining weight loss.
Exercise regularly
Exercise plays a vital role in keeping your mind and body in good health. It is also an essential element in weight loss maintenance.
By exercising, you can quickly burn extra calories, which will increase your metabolism. These two factors are necessary to achieve energy balance.
How does this work?
A healthy energy balance can be achieved when you burn the same calories you have consumed. This way, your body will stay in the same shape it was before. But you have to ensure that it is combined with other healthy lifestyle habits like eating healthy, drinking more water, etc.
Don’t skip breakfast
You will be surprised to know that breakfast eaters have healthier habits for consuming fiber and nutrients from the beginning of the day. Eating breakfast will help you to assist with healthy weight loss and its maintenance goals.
When you skip your breakfast, you will find the need for snacks before lunch. It will make you hungrier and ruin your appetite. But for some people skipping breakfast works magically and allows them to maintain their weight. If you feel that you need breakfast to start your day, you can make a habit of eating.
Also, ensure that the meal you are eating is healthy and supports your weight loss journey.
Be mindful of eating
It will become easier for you to maintain a healthy weight when you pay attention to the variety and amount of carbs.
If you eat processed meat and refined carbs like white bread, pasta, and fast food, this can ruin your goal of maintaining a healthy weight.
Even if you are on a weight loss journey or want to maintain it, tracking the intake of a low-carb diet will benefit you for a long time. There are some other habits that can be harmful to your weight loss—for example, eating while watching TV or working.
You should also stop eating before you feel full, as it takes time for the signal to reach the brain.
Add rich protein
Protein helps in fulfilling the hunger to maintain a healthy weight. It has been scientifically proven that protein helps in the reduction of hormones that increase hunger in our bodies.
To break the protein, your body needs a significant amount of energy. If you add more portions of protein sources like turkey and chicken with a choice of crispy or grilled chicken in your appetite, you will have to add more time for exercising to burn calories.
It also increases the metabolism and total intake of calories in your body.
Ready for setbacks
It will be a lie not to have any cheat days while you are maintaining a healthy weight. Setbacks are inevitable on your weight maintaining journey, and you can skip a workout or try something unhealthy.
When having a cheat day, you shouldn’t give up on the goal. Occasionally slipping up in the diet can be covered by some workout unless you make it a habit. You can also use slimming gummies to lose weight instantly, but before taking your dietitian’s recommendations. Some health experts recommend planning ahead about your weight maintenance goal while losing it.
Drink more water
Drinking water can effectively help in maintaining a healthy weight with many benefits. Water is known as a low-calorie food, and when you drink a glass of water before a meal, it promotes fullness.
A study has found that those who drink water before a meal have more than a 13% chance of less calorie intake. If you are looking for the easiest and most effective way to maintain a healthy weight, you can increase one more glass of water intake in your diet.
Sleep properly
Nowadays, sleep deprivation is another major cause of adults gaining weight. Adults who find discomfort in sleep have a lower level of leptin in their body which controls the need for appetite. That’s why it is crucial for you to have proper sleep to maintain a healthy weight.
Additionally, those who sleep for a shorter time feel more tired and less motivated to adopt healthy lifestyles such as exercising and eating healthy meals.
So, if you are facing trouble managing your sleep at night, make your environment cozy and stop screening an hour before your bedtime. It is essential for you to have at least eight hours of sleep to control and maintain your overall weight.
