What are the ways to maintain weight after dieting? A question often asked by people whose weight has begun to return after losing it. The answer to the question is adequate in the article.
In the following, let us learn about ways to maintain weight after dieting, in addition to finding out the reasons for regaining weight after losing it:
Ways to maintain weight after dieting
Losing weight is one of the great challenges that many people face. During the dieting journey, many difficulties and obstacles occur to reach the desired result.
Therefore, methods must be followed that ensure the maintenance of the ideal weight after losing a lot of calories, as it was found that few people have the ability to maintain weight after dieting.
The ways to maintain weight after dieting are as follows:
1. Commitment to eating the main and subsidiary meals
Commitment to eating the main and subsidiary meals includes the following:
- Eating breakfast helps in feeling full throughout the day, as well as increasing energy, which helps in increasing physical activity.
- Eat other meals that contribute to burning, especially small meals, which are vegetables and fruits.
- Eat on time and do not be late. Breakfast is at nine o’clock at the latest, lunch is from two o’clock to three o’clock in the afternoon, and dinner is from six o’clock to seven o’clock in the evening.
2. Regular daily exercise
One of the ways to maintain weight after dieting is regular exercise and considering it an essential part of daily tasks, as it plays an important role in maintaining weight and not regaining weight later because it:
- Helps burn extra calories.
- Increase metabolism in the body.
It is recommended to practice daily brisk walking for 30 minutes, as this ensures weight stability.
3. Pay attention to your protein intake
Eating protein is one of the ways to maintain weight after dieting because it contributes to the following:
- Reducing appetite and enhancing the feeling of fullness, thus not feeling hungry and eating more food; This is because it increases levels of certain satiety-inducing hormones.
- Increase metabolism in the body.
- Increase the burning process in the body.
It is recommended to diversify protein sources when eating, and not be limited to one type, whether animal or vegetable proteins.
4. Measure weight regularly
Weight control may be an effective way to maintain weight after dieting. Because weight control serves as a warning tool, when you gain weight, you are motivated to change your recent lifestyle.
It is not required to measure the weight daily, but it can be every three to four days.
5. Limit your carbohydrate intake
Excessive intake of carbohydrates will contribute significantly to weight gain again, and therefore it is preferable not to overdo it.
It is recommended to replace foods made with white flour with those made with brown flour. Because it is much lower in calories.
6. Don't give in to gaining weight
An important procedure that is considered one of the ways to maintain weight after dieting is not to give in to eating a lot of food even after eating fatty meals frequently.
You must pay attention and stop making mistakes before you reach a stage where it is difficult to control your appetite. Because there is no problem with enjoying delicious meals for some days, but this should not be continued for a long time.
7. Preparing for events and holidays
In the event that there is a special occasion or a holiday in which a person is forced to eat different foods that are high in calories, he must prepare for this by maintaining weight in the period leading up to these times.
8. Eat the free meal
Even with a healthy eating pattern, it is recommended to eat a free meal at the end of the week to help increase burning and increase the person's enthusiasm to complete the proper pattern of eating foods.
However, it should not exceed one meal, and whatever fatty foods and sweets are desired is eaten, in order to return to the right track later.
9. Drink plenty of water
Drinking water is one of the ways to maintain weight after dieting, as hydrating the body helps in the following:
- Rid the body of toxins.
- Increase metabolism.
- Maintaining high burn levels.
It is recommended to drink 8 glasses of water a day, especially in the winter season when thirst is less, so drinking water should not be neglected.
10. Get a good night's sleep
Deprivation of this type is one of the factors that lead to weight gain because lack of sleep leads to the following:
- High levels of ghrelin, which is known as the hunger hormone increase appetite.
- Low levels of the hormone leptin, which is important for controlling appetite.
The less sleep, the greater the feeling of hunger and eating a lot of food, and staying up at night increases the chances of eating, which is one of the wrong habits that greatly increase weight.
11. Not being stressed and tense
Not being exposed to stress and tension is one of the ways to maintain weight after dieting, as the feeling of stress and anxiety is associated with weight gain, due to the following:
- High levels of cortisol in the body, leads to an increase in body fat, as well as an increase in appetite.
- Eating quickly when stressed, causes you to eat a lot before you feel hungry.
To reduce tension and stress, there must be a daily plan to do the various tasks and to practice relaxation exercises.
12. Get external support
One of the important things that is considered one of the methods of maintaining weight after dieting is the presence of people who support the person after losing weight, as the people around are more influential, whether negatively or positively.
13. Eat more healthy foods
Healthy foods are an ideal alternative to harmful foods that cause weight gain. When feeling hungry, they can be resorted to satisfying this desire.
Vegetables come at the forefront of these foods, and therefore various types of fresh vegetables must be available in the country Go down. You can also eat many types of fruits that contain vitamins important for health and do not cause weight gain, such as: apples, guavas, and pears.
Reasons to regain weight after dieting
After learning about the ways to maintain weight after dieting, let's learn about the reasons for regaining weight after dieting, in order to avoid them.
The reasons for regaining excess weight after losing it are as follows:
- Eating unhealthy foods: After feeling deprived for a long time, it is difficult to resist many foods that cause weight gain, and over time, the weight begins to increase again.
- Decreased burning rate: This is the result of not following the healthy way of eating food, which helps in burning fat by eating small meals at varying intervals.
- Lack of exercise: as it helps in burning and not gaining weight, physical activity gradually decreases, which facilitates weight gain, especially with increased food intake.