Losing weight is a big milestone in itself, but maintaining your new goal weight can be even more difficult. After a few weeks or months of diligently following a healthy diet and sweating it out at the gym, it’s common to fall back into old habits, leading to weight gain. Don’t worry. We’ve done our homework and compiled 10 tips to help you maintain your weight loss.
“Data shows that all types of weight loss methods can help you gain weight back, so your actions simply determine how quickly you gain it back,” says the author of Weight Loss and Metabolic Health. Dr. Amy Lee, chief medical advisor at leading provider Lindora, explains. service. “Lifestyle changes are the most common success factor for sustained weight loss and weight management.”
Remember, consistency is key to successful weight loss and management. From establishing a proper training plan to finding your favorite balanced meals and consuming them regularly, the habits you follow after losing weight are extremely important. So let’s take a look at 10 tips for maintaining weight loss and living a healthy lifestyle.
Find a partner or resource who can provide professional guidance.
shutter stock
Find a workout or diet buddy, or seek the guidance of a professional who can be a great resource on your weight management journey.
“We may not believe it, but working with a dietary expert can support the formation of new understandings, new habits, encourage responsibility, and celebrate progress.” says Dr. Lee. “Emotional support from nutrition coaches, life coaches, RDs, nurses, and health care providers can have a huge impact on outcomes and behavior change.”
Eat a high-fiber, high-protein breakfast.
shutter stock
You’ve probably heard the saying many times that breakfast is the most important meal of the day. And it’s true.
“Starting your day with a high-fiber, high-protein breakfast will keep you full longer, reduce hunger hormones, and suppress your appetite later in the day, making it easier to stick to a healthy eating plan,” says MS. explains Amy Goodson. RD, CSSD, LD, Registered Dietitian, Certified Specialist in Sports Nutrition, and member of our Board of Medical Professionals.
Eat a balanced diet.
shutter stock
Be sure to eat a nutritious diet with plenty of fiber and protein. 6254a4d1642c605c54bf1cab17d50f1e
“Protein helps maintain muscle mass, and fiber keeps you feeling full longer and reduces overeating,” says Goodson. “Combined, these can help you stay full longer after a meal and help with portion control.”
Do regular exercise.
shutter stock
If you want to maintain your new goal weight, implementing a regular exercise routine is key. Physical activity burns calories and gives your metabolism a little boost.
“Physical activity, especially a combination of strength training and aerobic exercise, helps maintain metabolism and balance energy expenditure,” Goodson shares.
Practice portion control.
shutter stock
Whether you’re eating out or at home, paying attention to portion size is the key to successful weight management.
“Practicing portion control can help prevent overeating, especially when it comes to calorie-dense foods,” says Goodson. “The goal is to eat until you feel no longer hungry, not full. To feel full and manage satiety, half your plate should be vegetables, one-quarter lean protein, and one-quarter lean protein.” Make it a high-fiber carbohydrate.
Eat regular meals.
shutter stock
Skipping meals completely is a surefire way to set yourself up for failure. Goodson recommends eating nutritious meals regularly.
“Keeping your meal times consistent will keep your metabolism going and reduce your chances of overeating later in the day,” she explains. “The goal is to eat every three to four hours throughout the day.”
Celebrate wins regardless of size.
shutter stock
Being your own cheerleader can have a huge impact on your efforts. Make it possible to celebrate your wins without stepping on the scale.
“By paying attention to positive changes in your health (like increased energy), you can keep your motivation high without relying on scale alone,” Goodson says.
Don’t ignore long-term lifestyle changes.
shutter stock
Don’t lose sight of long-term lifestyle changes. Weight loss is typically thought of as a “one-time goal” rather than a lifelong commitment that involves healthy habits and changes.
“To maintain your weight loss, it’s important to develop healthy habits that will help you maintain your weight loss over time,” Goodson emphasizes.
Sign up for our newsletter!
Alexa Meraldo
Alexa is the Associate Editor of Mind + Body at Eat This, Not That!, where she oversees the M+B channel, bringing engaging fitness, wellness, and self-care topics to readers. Read more about Alexa
Source link
