If you have reached your ideal weight – well done! But not worth it stop there, returning to old habits. Let’s figure out how not to gain weight after a diet.
The effect of express is often short-lived, as many people tend to renew their eating habits and physical activity after losing weight. If you found that you are gaining weight again, it’s time to go to active action.
- How to maintain weight
- What should I eat now?
- Lose weight even more?
- Transition to healthy products
- Exercises
- Get used to change
How to maintain weight
The key to achieving your ideal weight and maintaining it is a long-term change in diet and lifestyle that can last throughout your life.
The following tips will help you maintain normal weight:
Eat a low calorie diet – low-fat, protein-rich foods in the diet help many people with weight loss. This may be due to that food rich in protein saturates faster, so you are less chances are you want to eat between meals.
Plan ahead – maintain your habits proper nutrition despite changes in your everyday life like going to a restaurant, weekend or the holidays.
Have breakfast – studies show that breakfast helps people control their weight: you just don’t experience a strong feeling of hunger and avoid snacking in more late time.
Stay active – line up own level of physical activity: if you are a lot and constantly went, think about how to continue in the same spirit, or start running.
Watch your weight – weigh yourself regularly this way you can closely monitor any changes in weight.
Seek help – if in the past you consulted with a health professional about weight, start visit him regularly to get the help you need and support.
Make it interesting – variety is the highlight of life, so if you feel like you’re rolling down again to old habits, make small changes: buy a new one cookbook, sign up for healthy eating courses, or try new exercises.
Set goals – it can motivate you to eat healthy and exercise regimen. For example, for which upcoming event are you wanted to be in your best shape?
What should I eat now?
As a rule, an average man needs daily 2,500 calories, and the average woman – 2,000, in order to maintain their normal weight. If you were sitting on low-calorie diet and are now at your normal weight, you will want to increase the number of calories absorbed per day. But do it gradually so as not to gain weight again, and do not forget to be active.
Lose weight even more?
“When we look at people who are successfully losing weight, a lesson very clear, “says Dr. Andrew Brewster, a general practitioner, especially interested in obesity and weight management. “The combination of changes in diet and physical activity is the best method. The most important thing is to change everything gradually so that you can freely embed these changes in habitual rhythm of life, instead of introducing global changes that you can endure in just a few weeks and hardly”.
“No need to try to lose weight over night. Losing even a few a kilogram can significantly affect health, especially this concerns overweight people. ”
You can find out your normal weight category, Using our healthy weight calculator. Put before real goals. Give the body enough time – the normal loss range of a kilogram is 0.5-1 kg per week.
Transition to healthy products
To begin with, it is worth changing one high-calorie snack per day to something more useful. For example, you can have a cocktail or eat fruit for breakfast instead of baking.
Or you might prefer a drink with less fat, sugar or alcohol, and thereby consume less calories. For example, change the sweet carbonated drink to mineral water with lemon.
You can learn more about small but useful changes to your diet by reading about healthy foods food. In general, eat less and at the same time stick to a balanced diet, as well as being more active, definitely will help you in the fight against excess weight.
Exercises
When it comes to physical activity, it is understood that you need to move as much as possible during the day. Adults in ages 19 to 64 years recommended at least 150 minutes do moderate-intensity aerobics – such as fast walking or cycling – every week.
If you are new to sports, you need to approach this level. exercise gradually. To find out more, browse Physical activity guide for adults.
Being physically active is an important part of a healthy lifestyle. of life. People who exercise regularly less susceptible to many chronic diseases such as second diabetes type, some types of cancer and stroke.
Find out more by becoming more active with fitness.
Get used to change
Once you have decided on the changes you want to make to your life, give yourself some time to get used to them and fit them into the rhythm of your life.
After some time, the body adapts to these changes and you stop losing weight, and your weight stabilizes. Very important remember that if you want to maintain your new, healthy weight, it’s worth constantly adhering to changes in your image of life.
“It is at this point that many people stumble,” says the doctor Brewster. “They think the changes they made are no longer bring results, and return to old habits. In fact In fact, change is paying attention to your weight. If you discard them, the former weight will return to you again. ”
“In fact, bring these changes to your lifestyle. Do it and your weight will not change throughout some time. If you still haven’t gotten into shape, think about a number of small changes. ”
“This is a step-by-step method that will give you a great chance. achieve ideal weight and keep it very long. ”