It is seen very often that many people lose weight only to regain it, and are not able to maintain it. According to a new study published in the American Journal of Preventive Medicines, people need to switch gears to maintain their weight loss. This is a three-step process involving weight loss, transition to maintenance, and maintenance. It includes joining certain weight loss programs, following healthy eating habits and exercise routine, and eating lots of low fat proteins.
Tips For Maintaining Weight
After weight loss, the main task is to maintain weight. Here are some tips that you can follow to maintain weight.
Accountability: Since you know how difficult it is to shed the extra flab, it is your responsibility to keep away the extra pounds from piling up. So, keep an account of your weight, by checking it at least once a week. Check your weight once at the start of the week, then again at the end of the week to stop yourself from gaining extra pounds.
Diet: In the weight loss phase, your diet is meant for weight loss and not its maintenance. So, in the maintenance phase, you can increase your calorie intake by 25 - 30 calories in a week. This will help you come to a phase, wherein you will not lose or gain any weight. Coming to this stage is difficult, but not impossible. Also, in case you notice any increase in weight, just cut down on the extra calorie intake.
Reward System: It is a good idea to reward yourself with new clothes, when you achieve your goal. Also keep reminding yourself, why you want to lose weight. This will keep you motivated to maintain your weight.
Exercise Regime: One of the primary reasons people are not able to maintain their weight loss, is because they stop working out. Make exercises a part of your daily routine, and instead of hitting the gym everyday, choose some other form of exercise like hiking, cycling, running, jogging, swimming, etc.
Dietary Chart: Maintain a diet chart or diet diary. This will keep you aware of your calorie intake and the end result. At the same time, you can also identify the food category, which helps you maintain your weight. Also, it is good to eat everything in moderation, so that you do not feel deprived.
Breakfast: Eat your breakfast without fail. People who skip the first meal of the day tend to eat more throughout the day, as skipping breakfast stimulates the body to gorge on food.
Binge Eating: Avoid binge eating. Also, avoid skipping meals as it is the main reason people binge eat.
Photo: Keep a photograph of yours when you weighed the most, and another photograph of the time when you weighed the least. This will motivate you to keep the extra pounds at bay. You can keep this photo on the refrigerator or anywhere in the kitchen.
Clothing: Since you do not intend to go back to your heavier self, throw away the big-sized clothes. Wear well-fitting clothes, so that you are able to observe any increase in your weight.
Of all the aforementioned tips, the Mantra, to remember is that, you are doing this for your well-being. At the same time keep yourself motivated to maintain the weight and adopt a healthy lifestyle.