Unfortunately, 80 percent of the people who lose weight end up gaining it in less than six months. The truth should not discourage you from pursuing your weight loss goals.
Equip yourself with the right mindset and relevant strategies to ensure you maintain your new bodyweight. As a strategy, understand the mechanics behind bodyweight and in specific- your body mechanism.
Some of the scientifically proven reasons why people regain their weight after a successful weight loss journey include
- Unsustainable lifestyle changes
- Strict diet while on weight loss program
- Quick fix weight loss solutions instead of on long term options
What should you do to maintain the new weight?
1. Exercise regularly
Achieving your weight goal is not the end of physical activities; it’s all about a total lifestyle change. Never quit the gym simply because you now have the right muscle mass.
As much as the exercise may be less compared to the initial one, it helps burn any excess calories.
2. Monitor your weight
Constant monitoring of any changes in your weight either upwards or downwards triggers an action towards correcting it.
It’s easy to curb a kilogram added, instead of 10 kilograms. It discourages you. It’s like all the effort is an exercise in futility.
3. Take a substantial -heavy- breakfast without skipping
Breakfast is the meal that gives you all the energy. Once you have a substantial breakfast, your daily routine will remove all the excess calories, unlike when you take a heavy dinner, then you sleep. The entire food intake is absorbed in the body as fat leading to drastic weight gain.
4. Limit your carbohydrate intake as you increase protein intake
Carbohydrates, especially the refined ones, are lower in fiber. Stick to proteins, which make you full with minimal effect in weight gain. Proteins reduce your appetite level, making your stomach feel packed all the time.
It’s a natural way of food control- the portion control. Weight loss experts preach this gospel all the time. If possible, stick to plant proteins; once in a while, engage in animal protein to benefit from the nutrients.
Do this with care, in case its meat then opt for lean beef, ask your butcher man to remove the fat from steak which might hinder your healthy meal plan. The removal of the fatty part needs a sharp knife. A blunt knife may not serve the purpose. Do you know some of the hacks in knife sharpening? The most efficient one is rubbing the blade against the sharpening steel. Scientists are yet to discover the relationship between meat and weight gain, yet it’s a protein.
5. Maintain a healthy meal plan
It takes sacrifice and patience to get to the desired body weight. Gaining it after the end of the strict dietary and fitness measures is fast.
Get a meal planner based on nutritional requirements and stick to it. It’s normal to relapse on one of the days when you can’t control the cravings but let it not be a habit.
6. Get good sleep and stay hydrated
Water is a crucial component of this journey. It makes you full, limiting your food intake, creating a balance between the food intake and food output. A good sleep suppresses the production of hunger hormones, unlike when you are sleep-deprived.
People who sleep fewer hours tend to gain more weight than their counterparts who get regular and enough sleep.
To maintain a healthy weight after the struggle with weight loss is not all about what you eat. Sleep, exercise, and general behavioral change play a significant role.