It is estimated that 95 percent of people regain weight after they lose it. It can be frustrating to meet a goal only to see it slip away a few months later.
Fortunately, there are some things you can do to maintain your weight after you lose it.
Weigh yourself regularly
It is easy to put on a few pounds without even noticing, which is why it is a good idea to weigh yourself on a regular basis. If you happen to gain a few pounds, then it will be a lot easier for you to lose them when you notice the weight gain early.
Keep working out
Exercising on a daily basis is one of the best things you can do to fight weight gain. Make sure your exercise routine has both resistance and cardio training.
Resistance training will help you gain more lean muscle and will also help to boost your metabolism, but you burn more calories while you are performing cardiovascular exercises.
Give yourself a good balance and increase your exercise times to keep the weight off.
Create a good diet
Protein and fiber are the two nutrients necessary to help you maintain your weight since they both help keep you feeling full for longer. You should include fruits, vegetables, and lean protein with your meals.
Lean poultry, beans, and fish are all excellent examples of lean protein.
Get more sleep
The food you eat and the amount of exercise you get are not the only factors that affect how much you weigh. Your sleeping habits can also have an effect on weight.
There was a study done that examined the effects of sleeping habits on weight gain. Subjects were asked to sleep for four hours one night and asked to sleep for nine hours the following night.
The results of the study showed that people ate over 300 more calories when they were more sleep-deprived. A lack of sleep can cause an imbalance in ghrelin and leptin, which are two hormones that control appetite. Sleep deprivation also slows down your metabolism.
Drink more water
There are quite a few ways that drinking water can help you control your weight. It can help boost your metabolism and you will burn more calories while you are at rest. Drinking more water can also help curb your appetite.
Additionally, water has no calories. If you drink a lot of sodas and sugary beverages, then you are adding hundreds of calories to your diet every week and you will be naturally cutting your calorie intake by just drinking more water.
Keep a food journal
You may want to consider keeping a food journal. This will allow you to get an accurate estimate of the number of calories you are taking in every day. A food journal can also help you identify eating patterns that may contribute to weight gain.
You should try to eat as healthy as you can most of the time. However, it is okay to enjoy your favorite treats every now and then.
You might also consider getting treatments if you just can’t lose those few last stubborn pounds. A plastic surgery procedure might be useful as well if you’ve lost a lot of weight and want to contour places where skin now sags.
A cosmetic surgeon like R. Scott Haupt who does breast augmentation in SLC, will use different tools and techniques like lasers to help your weight loss stay permanent.
Maintaining weight loss can be even harder than losing it. Fortunately, utilizing these tips can help you maintain your weight. Don’t forget to keep your habits regular. Once you make these lifestyle changes a natural part of your life, living up to your own expectations won’t be so hard.
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