It is very difficult to lose weight after gaining it. When desired weight is achieved after many efforts, diets, and workouts many people gain it back within few days.
Weight management involves maintenance of a healthy body weight over time. Moreover, it also involves an understanding of meaningful ways to maintain ideal body weight.
Weight management does not include diets/pills that leads to quick, temporary weight loss. It tends to focus on long-term results that leads to slow weight loss, involving ideal body weight according to age, sex and height.
Obesity is most common problem that occurs due to excessive weight gain, it is commonly caused by a combination of excessive food intake, lack of physical activity, and genetic factors. Obesity leads to many chronic diseases such as Type 2 diabetes, hypertension and cardiovascular disease. Management of weight is one factor in preventing such chronic diseases and maintain healthy lifestyle.
Here are a few common reasons why people unable to maintain weight loss. They all are relevant to unrealistic expectations and feelings of deprivation.
- Some diets are Restrictive: Many diets requirements are too restrictive so some people finds it difficult to keep up with. Extreme calorie restriction slow down your metabolism and shifts your appetite-regulating hormones, these both factors leads to weight regain.
- People start diet with wrong mindset: Many people who don’t have the right mindset before starting a diet, which may lead to weight regain. Diet may not be thought to be a quick fixer, it tends to be a long-term solution to better your health, and most of the people will be more likely to be fed up and give up and gain back the weight you lost.
- Sustainable habits: Mostly diets are based on willpower rather than habits people can incorporate into their daily life. People focus on rules instead of changing the lifestyle, which may discourage them and prevent weight maintenance.
Here are the some tips that help you to maintain weight loss;
Regular exercise plays an important role in maintain weight loss. It may help you to balance and burn extra calories and keep you fit and healthy and chances of weight regain also diminishes. Higher levels of physical activity may be necessary for successful weight maintenance.
Eat Breakfast Everyday
Try to eat breakfast every day. It tends to be a healthier habit, which may help you to maintain your weight, in this way you will be able to exercise more, able to consume more fibers and nutrients and your energy level rises and you will be able to maintain your health and fitness.
Eat protein rich foods
Eating a lot of protein may help you to maintain your weight, as protein rich food helps you to reduce appetite and promote fullness. I helps you to increase metabolism and reduce your total calorie intake.
Check your weight regularly
You need to monitor your weight on regular basis it helps you to maintain your weight. This helps you to check your weight on regular basis.
Pay attention on carbohydrates intake
In order to maintain your weight loss, you need to pay proper attention on carbohydrates intake. Avoid eating refined carbohydrates like white flour, white pasta, and white bread, these all are detrimental to your weight maintenance goals.
You need to lift weight at least twice a week, it may help you to maintain weight by preserving your muscle mass, which is important for sustainability of healthy metabolism.
Be ready for setbacks
You need to be ready for setbacks as these are inevitable on your weight maintenance. Sometimes it may lead to unhealthy cravings or tends you to skip all the workout. You need to be mentally prepared for all the setbacks in order to maintain weight loss.
Stick to your plan throughout the week
You will be able to achieve successful weight maintenance journey by sticking to your weight maintenance plan throughout the week even on weekends.
Drink plenty of water
Drinking water regularly may help you to maintain weight as it promotes fullness and increase your metabolism.
Need to get enough sleep
Getting enough sleep may help you to maintain weight by keeping your energy level high and hormones under control.
In order to maintain weight loss it is important to keep your stress levels under control as excess stress stimulate your appetite and increase the risk of weight gain.
It is difficult to stick to your weight maintenance goals alone, you need a support system like partner that may motivate you to stick to your weight maintenance plan.
Food intake trackers
Food intake trackers like calorie counting websites or applications help you to aware of how many calories and nutrients you are taking.
Eat lot of vegetables
Try to eat lot of vegetables as vegetables are high in fiber and low in calories. Both of these factors may be helpful for weight maintenance.
Try to be consistent
Try to be consistent with your new healthy habits rather than going back to old lifestyle.
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Through your journey of weight maintenance, you will realize that controlling your weight not only involves what you eat, regular exercise, sleep and mental health also plays an important role in this regards.