If you are one of those persons who enjoyed a great weight loss but ended up gaining it back, this article is for you. We are offering you some usual tips about how to maintain a normal weight after weight loss.
Why do people regain weight?
There are many physical and psychical changes your whole body feels after struggling to lose weight. You probably made some major changes in your diet and in your lifestyle to attain your goals. And for this, you deserve to be proud of yourself.
And you say it’s time for a break from your healthy routine. But in just a few weeks you observe that those extra kilos appear again in your life. Why do they come back?
Well, first of all, because they are mostly related to unrealistic expectations and feelings of deprivation. In other words:
- The restrictive diet you adopted renders into extreme calorie restriction that slowed your metabolism. Even worse, it shifted your appetite-regulating hormones that lead to weight regain.
- Your mindset may be wrong. You want things to happen as fast as possible. And when you see that results don’t appear, you tend to give up and turn back to the bad old habits. Let’s be clear! It’s impossible to lose weight healthy and quickly. Better opt for a long-term solution that is good for your health and has more lasting effects.
- You follow rules, nit habits. Seriously now, everyone hates rules and conditions. We use these words just to have something to complain about. Mostly, when it comes to lifestyle, diet, and exercising. Let’s make a deal! Rather than doing something just because it is a rule and that’s how it should be done, call them habits and introduce them into your lifestyle.
Tips for maintaining a normal weight after weight loss
- Exercise regularly
Regular exercise plays an important role in weight maintenance. While burning calories, you increase your metabolism. These two factors benefit energy balance. When you finally achieve it, you burn the same number of calories that you consume. Consequently, your weight stays the same. On the other hand, you will tone your muscles which is the next step after losing weight. Aim to exercise at least 200 minutes a week and stick to this routine.
- Eat breakfast every day
You probably heard enough in childhood that breakfast is the most important meal of the day. But how many of you did take these words for granted? Eating breakfast in the morning promotes weight maintenance and leads to other healthier habits overall. You will feel more energized during the day. Also, this habit will cut cravings and the tendency to eat unhealthy meals.
- Eat more protein
Protein reduces appetite and promotes fullness. It also has beneficial effects on metabolism and appetite. How? By providing our bodies with a significant amount of energy. This being an important factor in weight maintenance.
- Stay hydrated
How can water help you lose weight and maintain it? One study shows that those who drank water before eating a meal has a 13% reduction in calorie intake, compared to participants who didn’t. In short, it promotes fullness and increases the number of calories your burn in a day.
- Get enough sleep
Lack of sleep affects weight control. In fact, it is a major risk for weight gain. So, if you struggle to maintain a normal weight and the results don’t seem to appear, you probably have a chaotic sleep schedule. That’s the problem. What’s the solution? Simply, adjust your sleep habits. For this, try to get at least 7 hours of sleep each night.