Congratulations! You have just lost all those extra pounds and you are basking in the compliments pouring in. We are proud of you too, as losing weight is not an easy task - it requires a whole lot of determination, control over diet and great amounts of focus.
But have you ever wondered why many people who successfully complete their weight loss journey, end up gaining it back soon? Studies reveal that only 20 per cent of dieters and fitness enthusiasts maintain their healthy weight even in the long run, whereas others gain it all back.
Don’t lose hope. Read on for tips on how to maintain your healthy weight, backed by science.
1) Regular Exercise
Consistent exercise plays a crucial part in weight maintenance. It helps you to burn off extra calories and triggers metabolism which are two vital factors required to attain energy balance. Evidence shows that people who do at least 30 minutes of moderate physical activity regularly after losing weight tend to maintain their weight.
The key rule is that exercise is a vital tool for maintaining weight along with lifestyle changes.
2) Never Skip Breakfast
The best mantra in sustaining your weight maintenance goal is never, ever skip breakfast. People who eat breakfast develop healthier habits such as having more fibre rich foods and essential micronutrients in their diet. It is in fact, a successful behaviour that everyone should follow to promote overall well-being.
3) Top Up On Proteins
Eating a lot of protein-rich foods helps you in maintaining your weight, as protein can curb the appetite and promote satiety. Protein foods do amazing work by boosting hormones that induce satiety and lower the level of hormones that increase hunger pangs, which helps in weight regulation. In addition, protein-rich foods need a significant amount of energy for metabolism, thus increasing the burning of calories in a day.
4) Monitor Your Weight Regularly
Checking your weight regularly at home is a helpful tool for weight maintenance. This makes you aware of your headway and motivates you in the long run. Furthermore, it makes you very conscious about what you eat and controls the portion size, thereby helping you in sustaining the weight.
5) Control Your Carb Intake
Maintaining weight may be a simpler task to achieve if you are mindful about the types and amount of carbs you eat in a day. Eating a huge amount of refined carbs may be a hindrance to your weight maintenance goals. A low-carb diet loaded with fibre rich and protein foods is more likely to keep the weight off in the long run.
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