Maintaining weight after dieting
After completing the extra weight loss stage, some measures must be taken to ensure that the weight does not return again and the body is fit throughout life.
Losing weight is one of the great challenges that many people face. During the dieting journey, many difficulties and obstacles occur to reach the desired result.
Therefore, we must follow the methods that guarantee maintaining the ideal weight after losing many calories, as many studies have proven that a small number of people have the ability to maintain weight after dieting.
Reasons for regaining weight after dieting
There are some common causes that restore excess weight after losing it, and they are:
Eating unhealthy foods: After feeling deprived for a long time, many foods that cause weight gain are difficult to resist, and over time, the weight begins to increase again.
Reduced burning: This is due to the lack of a healthy eating method, which helps in burning fats by eating small meals at different times.
Lack of exercise: which helps in burning and not increasing weight, so physical activity decreases gradually, which facilitates weight gain, especially with increased eating.
Ways to maintain weight after finishing the diet
To increase the chances of maintaining weight after following a healthy diet, it is necessary to plan well for this stage by making lifestyle adjustments, and this is through some procedures, including:
1- Commitment to eating basic and sub meals
You should eat breakfast that helps in feeling full throughout the day, as well as increase the energy that helps in increasing physical activity.
Other meals also contribute to burning, especially small meals, which are represented by vegetables and fruits.
Food must be eaten on time and not be late. Breakfast is at nine o'clock, lunch from two to three in the afternoon, and dinner at six to seven in the evening.
2 - Regular exercise
And considering it an essential part of daily tasks, this plays an important role in maintaining weight and not regaining weight afterwards.
Exercise helps burn extra calories daily, and also increases your metabolism.
It is advised to regularly exercise a brisk walk daily for 30 minutes, as this ensures stable weight.
3- Attention to protein intake
Protein contributes to reducing appetite and promoting a feeling of fullness, and thus not feeling hungry and eating more food, and this is because it increases the levels of some hormones stimulating satiety.
Also, eating proteins regularly increases metabolism and the burning process in the body.
It is recommended to diversify the sources of proteins when eating food, and not to limit only one class, whether animal or vegetable proteins.
4- Measuring the weight regularly
Weight control can be an effective way to keep it from getting too high, because it acts as a warning tool if you gain some extra calories to stop eating unhealthy eating habits.
It is not required to do a daily weight measurement, but it can be every three to four days.
5- Reducing carbohydrate intake
Eating too much carbohydrates will contribute greatly to gaining weight again, so it is preferable not to overeat them.
It is advised to replace foods made with white flour with those made with brown flour, because they are much lower in calories.
6- Not giving in to overweight
An important measure that reduces the possibility of gaining weight after losing it is not giving in to eat a lot of food even after eating heavy meals repeatedly.
You should be careful and stop making mistakes before it reaches a stage where it is difficult to control appetite, because there is no problem in enjoying eating delicious meals for some days, but this should not be continued for a long time.
7- Prepare for occasions and holidays
If you have a special occasion or vacation where you have to eat different, high-calorie foods, you should prepare for this by maintaining weight in the lead up to these times.
Thus when you spoil a healthy diet during this period, there will be no significant weight gain.
8- Eat free meal
Even with a healthy diet, it is advised to eat a free meal at the end of the week to help increase the burning and increase your enthusiasm to complete the proper eating style.
But it should not exceed one meal in which you eat whatever you want from fatty foods and sweets, to return to the right path later.
9 - Drink a lot of water
There are some habits that should not be stopped after the accursed, the most prominent of which is drinking water, so do not give up moisturizing your body, as this helps rid it of toxins, increase metabolism and maintain high burning levels.
It is recommended to drink 8 glasses of water daily, especially in the thirsty season when there is less thirst, so you should not neglect to drink water.
10. Get a good sleep
Deprivation of the type is one of the factors that lead to weight gain, because lack of sleep leads to high levels of the hormone ghrelin, which is known as the hunger hormone because it increases appetite, and in contrast the levels of the leptin hormone, important to control appetite, decrease.
The less you sleep, the more you will feel hungry and eat many foods.
Also, staying up late at night increases the chances of eating food, which is one of the wrong habits that greatly increase weight.
It is preferable to sleep early no more than ten o'clock in the evening, and for 7 hours a day.
11- Not subject to stress and stress
Feeling of stress and anxiety is associated with being overweight, because this causes high levels of cortisol in the body, which leads to increased body fat, as well as an increased appetite for food.
Stress also leads to eating fast, which causes you to eat a lot of food before you feel hungry. Rather, you should eat slowly.
To reduce stress and stress, there should be a daily plan for doing various tasks and relaxing exercises.
12 - Get external support
One of the important things that helps in maintaining weight is the presence of people who support you after losing weight, as the people around are more influential, whether negative or positive
When the wife cooks fatty foods, the husband will not be able to resist them, and this applies to any member of the family.
Motivating people around you to maintain weight and share a healthy diet will help you maintain your new weight.
13 - a lot of healthy foods
As healthy foods are an ideal alternative to harmful foods that cause weight gain, when feeling hungry they can resort to satisfying this desire.
Vegetables are at the forefront of these foods, so different fresh vegetables should be available at home.
You can also eat many types of fruits that contain vitamins important for health and do not cause weight gain, such as apples, guava and pears.