How can you maintain weight loss long-term. What are the most effective strategies for keeping weight off. Why is weight maintenance important for overall health. What role does exercise play in weight loss maintenance. How can you overcome challenges in maintaining weight loss.

The Importance of Maintaining Weight Loss

Achieving weight loss is a significant accomplishment, but maintaining that loss poses an even greater challenge. Research indicates that most individuals who lose substantial weight regain it within 2 to 3 years. This phenomenon has led experts to investigate the physiological and psychological factors that contribute to weight regain and develop strategies for long-term weight maintenance.

Why is maintaining weight loss so crucial? The benefits extend far beyond aesthetics:

• Lower cholesterol levels
• Improved blood sugar control
• Reduced blood pressure
• Decreased stress on bones and joints
• Improved cardiovascular health

These health improvements can significantly enhance quality of life and reduce the risk of chronic diseases. However, these benefits are only sustained through consistent weight management efforts.

Understanding the Challenges of Weight Loss Maintenance

Maintaining weight loss is notoriously difficult due to several factors:

Metabolic Adaptation

When we lose weight, our bodies often respond by lowering our basal metabolic rate. This means we burn fewer calories at rest, making it easier to regain weight if we return to our previous eating habits.

Hormonal Changes

Weight loss can trigger changes in hormones that regulate hunger and fullness, potentially increasing appetite and making it harder to stick to a reduced-calorie diet.

Behavioral Fatigue

Sustaining the lifestyle changes necessary for weight loss over the long term can be mentally and emotionally taxing, leading to “diet fatigue” and a gradual return to old habits.

Effective Strategies for Long-Term Weight Maintenance

Despite these challenges, many individuals successfully maintain significant weight loss. The National Weight Control Registry (NWCR) has identified several common strategies among those who have kept weight off for extended periods:

1. Consistent Physical Activity

Regular exercise is crucial for weight maintenance. How much exercise is needed? The NWCR found that successful weight maintainers engage in about 1,500 to 2,000 calories worth of physical activity per week. This translates to approximately 40 minutes of moderate to vigorous exercise at least 3-4 times per week.

2. Mindful Eating Habits

Maintaining awareness of food choices and portion sizes is essential. Many successful weight maintainers continue to monitor their food intake, either through formal tracking or informal mindfulness practices.

3. Regular Weigh-Ins

Frequent self-monitoring of weight allows for early detection of small gains, enabling prompt corrective action before significant regain occurs.

4. Consistent Meal Patterns

Establishing and maintaining regular eating schedules, including not skipping meals (especially breakfast), has been associated with better long-term weight control.

5. Limited Screen Time

Reducing sedentary behaviors, particularly excessive television viewing, is common among those who successfully maintain weight loss.

The Role of Diet in Weight Maintenance

While the specific dietary approach may vary among individuals, certain principles are consistently associated with successful weight maintenance:

• High protein intake: Protein helps preserve lean muscle mass and promotes satiety
• Emphasis on whole, minimally processed foods
• Adequate fiber consumption: Supports digestive health and promotes fullness
• Mindful portion control
• Limited intake of high-calorie, nutrient-poor foods

Is there a single “best” diet for weight maintenance? Research suggests that adherence to a dietary pattern is more important than the specific type of diet. The most effective approach is one that an individual can sustain over the long term.

Exercise: A Cornerstone of Weight Maintenance

Physical activity plays a critical role in preventing weight regain. Beyond its calorie-burning effects, exercise offers numerous benefits that support weight maintenance:

• Preserves lean muscle mass, supporting a higher metabolism
• Improves insulin sensitivity, aiding in blood sugar control
• Reduces stress and emotional eating
• Enhances mood and motivation to maintain healthy habits
• Improves sleep quality, which is linked to better weight control

What types of exercise are most effective for weight maintenance? A combination of aerobic activity and resistance training appears to be optimal. Aerobic exercise burns calories and improves cardiovascular health, while strength training helps maintain muscle mass and boost metabolism.

Psychological Strategies for Long-Term Success

Maintaining weight loss is as much a mental challenge as a physical one. Successful weight maintainers often employ the following psychological strategies:

Cognitive Restructuring

This involves identifying and challenging negative thought patterns that may sabotage weight maintenance efforts. For example, reframing a temporary lapse in healthy eating from “I’ve ruined everything” to “This is a normal part of the process, and I can get back on track.”

Stress Management

Developing healthy coping mechanisms for stress is crucial, as emotional eating is a common trigger for weight regain. Techniques such as meditation, deep breathing, or engaging in hobbies can provide alternatives to food-based stress relief.

Social Support

Surrounding oneself with supportive friends, family, or professional counselors can provide motivation, accountability, and emotional reinforcement during the weight maintenance journey.

Goal Setting

Establishing and regularly revisiting non-scale goals (e.g., improved energy, better sleep, increased strength) can help maintain motivation when weight naturally fluctuates.

Overcoming Plateaus and Setbacks

Weight maintenance is rarely a linear process. Plateaus and temporary weight regain are common experiences. How can one navigate these challenges?

• Reassess calorie needs: As weight decreases, calorie requirements may change
• Vary exercise routines to prevent adaptation and boredom
• Focus on non-scale victories and overall health improvements
• Seek professional guidance from a registered dietitian or certified health coach
• Practice self-compassion and avoid all-or-nothing thinking

Remember, a temporary setback does not negate previous progress. The ability to recover from lapses and return to healthy habits is a key skill in long-term weight maintenance.

The Role of Technology in Weight Maintenance

Modern technology offers various tools to support weight maintenance efforts:

Fitness Trackers and Smart Scales

These devices can provide objective data on physical activity, sleep patterns, and weight trends, facilitating self-monitoring and early intervention when needed.

Smartphone Apps

Nutrition tracking apps, meditation guides, and workout planners can help individuals stay accountable and engaged with their health goals.

Telehealth Services

Remote consultations with healthcare providers and registered dietitians can offer personalized guidance and support, especially for those with limited access to in-person services.

While these tools can be valuable, it’s important to use them in a way that supports overall well-being rather than fostering obsessive behaviors.

Special Considerations for Different Populations

Weight maintenance strategies may need to be tailored for specific groups:

Older Adults

Maintaining muscle mass becomes increasingly important with age. Resistance training and adequate protein intake are crucial for this population.

Individuals with Chronic Conditions

Those managing conditions like diabetes or heart disease may need to work closely with healthcare providers to balance weight maintenance with disease management.

Post-Menopausal Women

Hormonal changes can make weight maintenance more challenging. Strategies may need to be adjusted to account for changes in metabolism and body composition.

Individuals with a History of Eating Disorders

Weight maintenance strategies should be approached carefully for this group, prioritizing overall health and well-being over strict weight control.

Tailoring approaches to individual needs, preferences, and health status is key to long-term success.

The Myth of Weight Cycling

There’s a common belief that repeated cycles of weight loss and regain, often called “yo-yo dieting,” can make future weight loss more difficult. Is this supported by scientific evidence?

Current research suggests that weight cycling does not significantly impact metabolic rate or the ability to lose weight in the future. However, the psychological impact of repeated weight loss attempts can be substantial, potentially leading to discouragement and abandonment of healthy habits.

Rather than focusing on rapid weight loss cycles, experts recommend a more gradual, sustainable approach to weight management that emphasizes long-term lifestyle changes over quick fixes.

The Future of Weight Maintenance Research

As our understanding of weight regulation continues to evolve, several exciting areas of research may influence future weight maintenance strategies:

Gut Microbiome

Emerging evidence suggests that the composition of gut bacteria may play a role in weight regulation. Future interventions may include personalized dietary recommendations based on an individual’s microbiome profile.

Chronobiology

The timing of eating and exercise relative to our circadian rhythms may impact weight maintenance. Time-restricted feeding and optimizing meal timing are areas of active investigation.

Personalized Nutrition

Advances in genetic testing and metabolic profiling may allow for more tailored dietary recommendations that optimize individual weight maintenance efforts.

Environmental Interventions

Research into how our physical and social environments influence eating and activity behaviors may lead to broader policy changes that support healthy weight maintenance at a population level.

These emerging fields of study hold promise for developing more effective, personalized strategies for long-term weight maintenance in the future.

Maintaining weight loss is a complex, ongoing process that requires sustained effort and adaptability. By implementing evidence-based strategies, staying mindful of individual needs and preferences, and remaining flexible in the face of challenges, long-term weight maintenance is achievable. Remember that health improvements extend far beyond the number on the scale, and every positive step towards a healthier lifestyle is valuable, regardless of weight fluctuations.

Maintaining Weight Loss | Johns Hopkins Medicine

Benefits of maintaining weight loss

While losing weight is difficult for many people, it is even more challenging to keep the weight off. Most people who lose a large amount of weight have regained it 2 to 3 years later. One theory about regaining lost weight is that people who decrease the amount of calories they consume to lose weight experience a drop in the rate their bodies burn calories. This makes it increasingly difficult to lose weight over a period of months. A lower rate of burning calories may also make it easier to regain weight after a more normal diet is resumed. For these reasons, extremely low calorie diets and rapid weight loss are discouraged.

Losing no more than 1/2 to 2 pounds per week is recommended. Incorporating long-term lifestyle changes are needed to increase the chance of successful long-term weight loss.

Weight loss to a healthy weight for a person’s height can promote health benefits. These include lower cholesterol and blood sugar levels, lower blood pressure, less stress on bones and joints, and less work for the heart. It is vital to maintain weight loss to obtain health benefits over a lifetime.

Keeping extra weight off takes effort and commitment, just as losing weight does. Weight loss goals are reached by a combination of changes in diet, eating habits, and exercise. In extreme circumstances, people turn to bariatric surgery.

Weight loss maintenance strategies

The strategies that encourage weight loss also play an important role in maintenance:

• Support systems used effectively during weight loss can contribute to weight maintenance. According to the National Weight Control Registry, 55% of registry participants used some type of program to achieve their weight loss.

• Physical activity plays a vital and essential role in maintaining weight loss. Studies show that even exercise that is not rigorous, such as walking and using stairs, has a positive effect. Activity that uses 1,500 to 2,000 calories per week is recommended for maintaining weight loss. Adults should try to get at least 40 minutes of moderate to vigorous level physical activity at least 3 to 4 times per week.

• Diet and exercise are vital strategies for losing and maintaining weight. Ninety-four percent of the registrants in the National Weight Control Registry increased their physical activity.

• Once the desired weight has been reached, the gradual addition of about 200 calories of healthy, low-fat food to daily intake may be attempted for one week to see if weight loss continues. If weight loss does continue, additional calories of healthy foods may be added to the daily diet until the right balance of calories to maintain the desired weight has been determined. It may take some time and record keeping to determine how adjusting food intake and exercise levels affect weight. A nutritionist can help with this.

Continuing to use behavioral strategies is necessary to maintaining weight. Be aware of eating as a response to stress. Also, use exercise, activity, or meditation to cope instead of eating.

A temporary return to old habits does not mean failure. Paying attention to dietary choices and exercise can help maintain weight loss. Identifying situations, such as negative moods and interpersonal difficulties, and using alternative methods of coping with such situations rather than eating can prevent returning to old habits.

Weight cycling

Weight cycling is losing and regaining weight multiple times. Some studies suggest that weight cycling, also called “yo-yo dieting,” may result in some health risks. These include high blood pressure, gallbladder disease, and high cholesterol. However, these studies are not true for everybody. The best strategy is to avoid weight cycling and to maintain healthy weight through a commitment to increased physical activity and healthy eating.

One myth about weight cycling is that a person who loses and regains weight will have more difficulty losing weight again and maintaining it compared to a person who has not gone through a weight-loss cycle. Most studies show that weight cycling does not affect the rate at which the body burns fuel. Also, a previous weight cycle does not influence the ability to lose weight again. In addition, weight cycling does not increase the amount of fat tissue or increase fat distribution around the stomach.

Always talk with your healthcare provider for more information.

How to Lose Weight Fast in 3 Simple Steps

For most people, a weight loss goal of 1–2 pounds per week is considered safe. Cutting carbs, eating more protein, lifting weights, and getting more sleep are all actions that can promote sustainable weight loss.

Weight loss is not the answer to every health problem, but if your doctor recommends it, there are tips to help you lose weight safely. A steady weight loss of 1 to 2 pounds per week is recommended for the most effective long-term weight management.

That said, many eating plans designed to help you lose weight leave you feeling hungry or unsatisfied, or they cut out major food groups and are not sustainable. These are major reasons why you might find it hard to stick to a healthier eating plan.

Everyone has unique needs and different eating styles and tips may work better for you than someone else.

You may find you are able to lose weight by following a low carb diet or a diet that has a focus on whole foods, but there are some general principles that apply when you’re trying to lose weight.

Here are some science-backed tips to help you lose weight that include healthy eating, choosing carbs carefully, and that aim to:

• reduce your appetite and hunger levels while keeping you satisfied
• produce consistent weight loss over time
• help improve your metabolic health at the same time

If you want to lose weight quickly, some of these tips may help, but quick weight loss is rarely sustainable. Focusing on long-term health and habits that you can stick with over time will help improve your health and are more likely to result in lasting weight loss.

One way to help lose weight quickly is to cut back on sugars and starches, or carbohydrates. This could be with a low carb eating plan or by reducing refined carbs and replacing them with whole grains.

When you do that, your hunger levels go down, and you generally end up eating fewer calories (1).

With a low carb eating plan, you’ll utilize burning stored fat for energy instead of carbs.

If you choose to eat more complex carbs like whole grains along with a calorie deficit, you’ll benefit from higher fiber and digest them more slowly. This makes them more filling to keep you satisfied.

A 2020 study confirmed that a very low carbohydrate diet was beneficial for losing weight in older populations (2).

Research also suggests that a low carb diet may reduce appetite, which can lead to naturally eating fewer calories without thinking about it or feeling hungry (3).

Note that the long-term effects of a low carb diet are still being researched. It can also be difficult to adhere to a low carb diet, which may lead to yo-yo dieting and less success in maintaining a healthy weight.

There are potential downsides to a low carb diet that may lead you to a different method. Reduced calorie diets can also lead to weight loss and be easier to maintain for longer periods of time.

If you opt for a diet focusing instead on whole grains over refined carbs, a 2019 study correlated high whole grain intake with lower body mass index (BMI) (4).

To determine the best way for you to lose weight, consult your doctor for recommendations.

Summary

Reducing refined carbohydrates may help curb your appetite, lower your insulin levels, and help you lose weight.

But the long-term effects of a low carb diet are not yet known. A reduced calorie diet could be more sustainable.

Aim to include a variety of foods at each meal. To balance your plate and help you lose weight your meals should include:

• a protein source
• fat source
• vegetables
• a small portion of complex carbohydrates, such as whole grains

To see how you can assemble your meals, check out:

• this low carb meal plan
• this lower calorie meal plan
• these lists of 101 healthy low carb recipes and low calorie foods

Protein

Eating a recommended amount of protein is essential to help preserve your health and muscle mass while losing weight (5).

Evidence suggests that eating adequate protein may improve cardiometabolic risk factors, appetite, and body weight (6, 7, 8).

Generally, an average male needs about 56-91 grams per day, and the average female needs 46-75 grams per day, but many factors influence protein needs. Here are guidelines to help you figure out how much protein to eat without eating too much (9,10):

• 0.8g/kg of body weight
• 1-1.2g/kg of body weight for people 65 and older
• 1.4-2g/kg of body weight for athletes

Diets with adequate protein may also help you reduce cravings and snacking by helping you feel full and satisfied (11).

Healthy protein sources include:

• meat: beef, chicken, pork, and lamb
• fish and seafood: salmon, trout, sardines, and shrimp
• eggs
• plant-based proteins: beans, legumes, quinoa, tempeh, and tofu

Vegetables

Don’t be afraid to load your plate with leafy green vegetables. They’re packed with nutrients, and you can eat very large amounts without greatly increasing calories and carbs.

All vegetables are nutrient-rich and healthy foods to add to your diet, but some vegetables, like potatoes, sweet potatoes, winter squash, and corn, are higher in carbs.

These vegetables are considered complex carbs because they contain fiber, but you may want to be mindful of serving size when adding these vegetables to your plate.

Vegetables to include more of:

• broccoli
• cauliflower
• spinach
• tomatoes
• kale
• Brussels sprouts
• cabbage
• Swiss chard
• lettuce
• cucumber
• peppers

Healthy fats

Don’t be afraid of eating fats.

Your body still requires healthy fats no matter what eating plan you choose. Olive oil and avocado oil are great choices for including in your eating plan. Nuts, seeds, olives, and avocados are delicious and healthy additions, as well.

Other fats such as butter and coconut oil should be used only in moderation due to their higher saturated fat content (12).

Summary

Try to assemble each meal with a protein source, healthy fat source, complex carb, and vegetables.

Leafy green vegetables are a great way to bulk up a meal with low calories and lots of nutrients.

Exercise, while not required to lose weight, can help you lose weight more quickly. Lifting weights has particularly good benefits.

By lifting weights, you’ll burn calories and help prevent your metabolism from slowing down, which is a common side effect of losing weight (13, 14, 15).

Try strength training three to four times a week. If you’re new to lifting weights, a trainer may be able to help you get started. Make sure your doctor is also aware of any new exercise plans.

If lifting weights is not an option for you, doing some cardio workouts such as walking, jogging, running, cycling, or swimming is very beneficial for weight loss and general health.

Both cardio and weightlifting may help with weight loss and offer lots of other health benefits.

Summary

Resistance training, such as weightlifting, is a great option for losing weight. If that’s not possible, cardio workouts are also effective.

Choose what’s sustainable for you.

If you opt for a low carb eating plan, it’s not necessary to count calories as long as you keep your carb intake low and eat mostly protein, fat, and low carb vegetables.

If you find yourself not losing weight, you may want to keep track of your calories to see if that’s a contributing factor.

If you’re sticking to a calorie deficit to lose weight, you can use a free online calculator like this one to estimate your calorie needs.

You can also download free, easy-to-use calorie counters from websites and app stores. Here’s a list of 5 calorie counters to try.

Note that eating too few calories can be dangerous and less effective for losing weight. Aim to reduce your calories by a sustainable and healthy amount based on your doctor’s recommendation.

A note on calorie counting

Counting calories may be a helpful tool for some, but it may not be the best choice for everyone.

If you are preoccupied with food or your weight, feel guilt surrounding your food choices, or routinely engage in restrictive diets, consider reaching out for support. These behaviors may indicate a disordered relationship with food or an eating disorder.

Talk with a qualified healthcare professional, such as a registered dietitian, if you’re struggling.

You can also chat, call, or text anonymously with trained volunteers at the National Eating Disorders Association helpline for free or explore the organization’s free and low cost resources.

Was this helpful?

Summary

Counting calories isn’t usually needed to lose weight on a low carb eating plan. But if you’re not losing weight or on a reduced calorie eating plan, calorie counting may help.

Here are 9 more tips to help you lose weight:

1. Eat a high protein breakfast. Eating a high protein breakfast could help reduce cravings and calorie intake throughout the day (16, 17).
2. Limit sugary drinks and fruit juice. Empty calories from sugar aren’t useful to your body and can hinder weight loss (18, 19).
3. Stay hydrated. Drink water throughout the day and aim for half your body weight in ounces (20).
4. Choose weight-loss-friendly foods. Some foods are better for weight loss than others. Here is a list of healthy weight-loss-friendly foods.
5. Eat more fiber. Studies show that eating fiber may promote weight loss. Find fiber in whole grains, fruits, vegetables, nuts, seeds and these other high-fiber foods. (21, 22, 23).
6. Drink coffee or tea. Caffeine consumption may help boost your metabolism. No need to go overboard on caffeine though and be mindful of adding sugar to these drinks (24, 25).
7. Base your diet on whole foods. They tend to be nutrient rich, more filling, and less likely to cause overeating than processed foods.
8. Eat slowly. Eating quickly can lead to weight gain over time, while eating slowly makes you feel more full and boosts weight-reducing hormones (26).
9. Get good quality sleep. Sleep is important for many reasons, and poor sleep is one of the biggest risk factors for weight gain (27, 28, 29).

While these 9 tips are a good starting point, they’re not the only things that impact weight loss. Try to reduce stress, and move your body. Read more about natural tips for losing weight here.

Summary

Eating whole foods, higher protein, fiber, and less sugar can help you lose more weight. Don’t forget to get a good night’s sleep, too.

These sample meal plan ideas are low carb, which limits carbs to 20–50 carbs per day. Each meal should have protein, healthy fats, and veggies. These meal ideas are just suggestions, as everyone has different needs and food preferences.

If you’d prefer to lose weight while still eating complex carbs, add in some healthy whole grains to your meals such as:

• quinoa
• oatmeal
• whole wheat flour, bread, or pasta
• brown rice
• rye
• barley

Breakfast ideas

• poached egg with sliced avocado and a side of berries
• spinach, mushroom, and feta crustless quiche
• green smoothie with spinach, avocado, and nut milk and a side of cottage cheese
• unsweetened Greek yogurt with berries and almonds

Lunch ideas

• smoked salmon with avocado and a side of asparagus
• lettuce wrap with grilled chicken, black beans, red pepper, and salsa
• kale and spinach salad with grilled tofu, chickpeas, and guacamole
• BLT wrap with celery sticks and peanut butter

Dinner ideas

• enchilada salad with chicken, peppers, mango, avocado, and spices
• ground turkey bake with mushrooms, onions, peppers, and cheese
• antipasto salad with white beans, asparagus, cucumbers, olive oil, and Parmesan
• roasted cauliflower with tempeh, Brussels sprouts, and pine nuts
• salmon baked with ginger, sesame oil, and roasted zucchini

Snack ideas

• cauliflower hummus and veggies
• healthy homemade trail mix with nuts and dried fruit
• kale chips
• cottage cheese with cinnamon and flaxseeds
• spicy roasted chickpeas
• roasted pumpkin seeds
• tuna pouches
• steamed edamame
• strawberries and brie

You may lose weight more quickly in the first week of a diet plan and then lose weight at a slower but more consistent rate after that. The first week you typically lose a mix of both body fat and water weight.

If this is the first time you are making changes to your diet and exercise habits, weight loss may happen more quickly.

Unless your doctor suggests otherwise, losing 1–2 pounds per week is usually a safe amount. If you’re trying to lose weight faster than that, speak to your doctor about a safe level of calorie reduction.

Aside from weight loss, a low carb diet can improve your health in a few ways, though the long-term effects are not yet known:

• blood sugar levels tend to significantly decrease on low carb diets (30)
• triglycerides tend to go down (31)
• LDL (bad) cholesterol goes down (32)
• blood pressure improves significantly (33)

Other diet types that reduce calories and increase whole foods are also associated with improved metabolic markers and slower aging (34, 35, 36). Ultimately, you may find a more balanced diet that includes complex carbohydrates is more sustainable.

Summary

You can reach your weight loss goals by incorporating a low carb or low calorie diet into your life, but the speed of weight loss depends on the individual.

General weight loss can sometimes improve certain markers of health, such as blood sugar and cholesterol levels.

If you need help finding a primary care doctor, then check out our FindCare tool here.

By reducing carbs or replacing refined carbs with complex carbs, you’ll likely experience reduced hunger levels. Feeling hungry is often why it’s difficult to maintain a weight loss plan, so it’s important to find a way of eating that leaves you feeling satisfied.

By incorporating a sustainable low carb or lower calorie eating plan, you can eat healthy food until you’re full and still lose weight.

Losing weight quickly may be your goal, but it’s important to think about the long run. While you may lose water weight quickly, fat loss takes longer, and developing sustainable weight loss may take longer than you’d like.

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basic mistakes, tips for maintaining weight after a diet

How to maintain weight after losing weight

The return of lost kilograms after losing weight, as a rule, is due to the fact that a person initially approached the method of losing excess weight incorrectly. But even if you followed the instructions of a nutritionist and responsibly worked out in the gym, there is a high risk that after reaching the desired indicator on the scale, you will begin to recover again.

Experts say that parting with extra pounds is only half the battle. To really maintain weight and improve health, you need to consolidate the result. To do this, you must follow certain rules.

Main mistakes after weight loss

Very often, reaching the desired result, men and women cease to control their diet. Lack of calorie counting, as well as uncontrolled consumption of junk food, will lead to an increase in extra pounds, even if a person has not suffered from this before. Therefore, remember that any healthy body needs to reduce the amount of:

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• flour and confectionery products;
• sweets;
• sausages and frankfurters;
• canned foods;
• fast food;
• fried food.

Another common mistake is not being physically active. If, while losing weight, you were seriously involved in sports and visited the gym three or four times a week, you need to do this in the future. After all, the body adapts to such a lifestyle, and in the absence of such activity, even proper nutrition can lead to the fact that extra pounds will be gained.

What diet is needed after losing weight

After a hard struggle with extra pounds, it is very scary to return to the original state. But many owners of the desired figure quickly cease to control themselves. Because of this, it is not possible to keep the weight, and the kilograms return even more.

Proper nutrition

Proper nutrition is a constant balance. For the normal functioning of the body, all elements are needed: fats, proteins, and carbohydrates. But, in order not to gain extra pounds, choose their more useful types. Give preference not to simple pasta, but to durum pasta, not to instant cereals, but to natural oatmeal, not to white bread, but to crispbread made from natural cereals.

The same goes for fats. Choose not pork ribs, but mackerel or pink salmon. These fish contain omega-3 acids, which are extremely beneficial for health. If you adhere to proper nutrition, and not just sit on monotonous diets, then you will already have time to develop good habits. And don’t give up on them.

There are a number of golden rules to keep the weight off:

• include fruits and vegetables in your diet;
• never skip a snack;
• do not substitute snacks for a full meal or breakfast;
• set a fat limit for yourself and stick to it;
• eat desserts in the morning;
• after the holidays or excessive enjoyment of gastronomic delights, arrange a fasting day;
• do not overeat;
• Drink at least 2 liters of water per day.

Do not forget to eat fractionally. This advice will give any expert. Even if you work or are constantly on the road. In fact, providing quality nutrition every 3-4 hours is not difficult. Just a few containers with healthy snacks and a full meal – and your figure is normal. Don’t forget breakfast. Remember that proper nutrition is not a diet, but a lifestyle.

Foods that make you gain weight

Those who are prone to fullness or are simply afraid to gain extra pounds need to forget about some products in order to maintain the achieved result:

• mayonnaise or commercial sauces;
• hamburgers, nuggets, french fries;
• rolls;
• buttercream cakes;
• sweet soda, packaged juices;
• semi-finished products and others.

Of course, it is acceptable to eat one bun in a coffee shop once a week or every six months to enjoy the taste of a burger. But you should not introduce these products into your usual diet. As for sauces, it is better to cook them at home, avoiding fatty additives. Salad dressing based on lemon juice, herbs and spices will turn out to be no less tasty than the purchased version.

You can leave in the diet even pork and potatoes. But it is important to prepare them correctly. Pork is better to bake or stew, and boil potatoes in their skins. And for barbecue, choose turkey, chicken or veal.

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Diet after weight loss

To maintain the necessary balance of calories and regulate the amount of useful trace elements and vitamins, it is important to make a menu for at least a week. So it will be easier to control the diet and eliminate the risk of overeating.

In the morning, meals should be saturated with carbohydrates. It can be oatmeal, cereals, fruits, bread. Tip – be sure to include dairy products in your diet. During the day you need to drink liquid. It is not necessary to cook soup or borscht in meat broth. You can reduce the calorie content of the dish by replacing meat with legumes and getting rid of frying.

For dinner, choose meat or fish in portions up to 200 grams, combined with foods containing fiber. It can be stewed cabbage, buckwheat, fresh vegetables. In this case, you will no longer need to lose weight.

Is it necessary to do sports to maintain weight

Going to the gym is worth it for your own health, and not just to reduce weight. Workout:

• strengthen the cardiovascular system;
• are the prevention of diseases of the musculoskeletal system;
• strengthen the diaphragm;
• increase endurance;
• promote proper metabolism;
• enhance immunity.

Therefore, it is not advisable to refuse training after the elimination of extra pounds. With them, the diet is no longer needed. Otherwise, it will be difficult to keep the weight. Choose your preferred sport and practice it. If you have experience, transfer classes to the house or just do jogging in the morning. This is an opportunity to stay in shape and improve the contours of the body, making it fit and attractive. After all, no dietary adjustment will allow you to get rid of sagging abdominal skin. And this often leads to weight loss. Complement the complex of exercises with massage and scrubbing.

How can a man gain weight quickly?

Having received the desired weight result, men want to increase muscle mass. This can be done only by reviewing the diet and increasing strength training. The diet should become more caloric, but you still need to choose healthy foods. It could be:

• turkey;
• eggs;
• chicken;
• baked potatoes;
• cottage cheese and milk;
• fruits, vegetables, etc.

Gaining pounds with pizza, burgers and other fast food is not worth it. The body after such a menu will be flabby and ugly. And the risk is great that you will need to lose weight. Give preference to unprocessed foods. A piece of boiled chicken is better than a meat product in broth.

As for training, it is worth increasing the power loads and creating an individual program to work out all muscle groups. Complement your workouts with homemade protein shakes.

Is sleep important for maintaining weight?

Sleep deprivation is stressful for the body. And any experience is a slowdown in metabolism. Accordingly, to maintain proper metabolism, a person simply needs a healthy sleep of 6-8 hours a day. This does not mean that you can doze off for 2-3 hours on the couch. It should be a good rest on a comfortable mattress in the dark.

When a person is not resting in complete darkness, the production of melatonin is reduced. And this substance is responsible for the breakdown of fats. In addition, melatonin has been proven to increase life expectancy. Lack of rest leads to the production of cortisol. It promotes the deposition of fat, even if your diet is low in calories. Sleep is an important part of life for restoring the body and normalizing internal processes. And it is impossible to maintain normal weight without fulfilling this condition.

Weight loss is a complex multi-stage process that requires concentration and willpower. But, having lost weight to the norm, you can not stop. Proper nutrition and physical activity should be part of everyday life. A rational menu is a diet for life. Learn to treat yourself to delicious yet healthy desserts. Don’t like sports? Replace it with dancing, yoga, or just regular jogging with your dog. Remember that you yourself create your body and everything that you put into it, you see in the reflection. Ready recommendation guarantees you success.

How to forget about weight maintenance?

To completely forget about the need to control nutrition in order to keep the result, the best sports nutritionists, together with us, have developed a comprehensive nutrition program with delivery for every day!

This program is very diverse, and contains a norm of 1300 – 1500 Kcal per day. It is divided into 5 meals a day and is most useful for the body during the period of weight retention:

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How to lose weight and maintain weight after a diet

Why is it so difficult to maintain weight after losing weight

After adjusting your diet and increasing moderate physical activity, the arrows of the scales slowly drop to the desired numbers, which leads the losing weight to indescribable delight and, at the same time, relaxes him. After some time, we return to the starting point of losing weight or for a consultation with nutritionists with a cry of the soul: “I can’t keep the weight off, what should I do?”

The goal has been achieved, you can return to the usual rhythm of life – the most erroneous statement that comes to mind after achieving the result. It is the return to the previous diet and the reduction of sports loads that do not allow us to maintain weight after losing weight in the desired parameters.

Why is this happening? During active weight loss, you reduced the number of calories consumed in your diet and increased their maximum burning by exercising. It is worth increasing the calorie content of food and / or reducing the level of physical activity – unwanted kilograms will begin to return from the first day.

So why not gain weight after a diet?

How to eat right so that the weight does not come back

From the day you decide to lose weight, you should tune in to a complete change in your usual lifestyle, including the diet.

After losing extra pounds, it is permissible to add more calories to the diet, provided that physical activity gradually increases. In order not to gain weight after a diet, nutritionists are advised to maintain a balance between the energy value received from food and the calories burned daily.

In our modern world, there are many useful programs for phones that allow you to control in calories both the food consumed and the amount lost during sports. Also in these applications, according to your parameters (weight, height) and goals, you can visually mark the boundaries of the diet (the norm of fats, proteins, carbohydrates) and the level of physical activity.

To keep the weight from coming back, you should follow the same basic principles of nutrition that you followed earlier:

• Frequency of food intake – often and in small portions;
• Useful food processing – boiling, stewing, baking;
• Exemption in nutrition of chemical preservatives and flavorings.

What foods can be eaten without restrictions

Are there any foods that you can eat without restrictions while losing weight? Definitely not. Since even each vegetable or fruit has its own energy value in the diet. But the difference in consumed volumes between the same potato and radish, of course, is present. In terms of calories, the second vegetable is inferior to the first, so to get a certain amount of energy, figuratively, you can eat two radishes instead of one medium potato. Thus, we will satisfy our subconscious – we ate more in volume, which means we ate.

However, there are healthy foods that can be consumed in larger quantities without harm to the figure:

• vegetables – cucumbers, melon, zucchini, cabbage (headed, sea, cauliflower), eggplant, beets;
• fruits – apples, pineapple;
• berries – watermelon, plum, currant, strawberry, cranberry;
• greens – celery, arugula, lettuce, seaweed

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With a low calorie content, the listed products contain a lot of useful fiber and minerals, thereby not loading the body with unnecessary work on the processing of complex carbohydrates and fats.

It is worth noting that all the advantages of eating these foods should not lead you to the idea of ​​eating only them. Our body needs carbohydrates, fats and proteins in the right amount to function properly. To maintain the desired weight, continue to exercise.

What should be physical activity to maintain weight

Simultaneously with the adjustment of the diet and diet for effective weight loss, physical activity is also connected to quickly achieve results. Previously, with extra pounds, high-intensity cardio training (running, crossfit) was excluded so as not to harm the articular apparatus and the cardiovascular system.

After reaching the desired numbers on the scale, everyone has a choice – to stay on the same regime or add variety to the diet. As we discussed earlier, while increasing the energy content of food, you should simultaneously increase the number of calories burned during physical activity in order to keep the weight in the desired parameters. Therefore, after losing extra pounds, it is recommended to calmly add high-intensity exercises to a measured sports regimen, for example, on simulators – treadmills, a rowing machine, a bicycle and others. In order not to immediately deliver a lot of stress to our body, any physical activity is added gradually, starting from 10-15 minutes on the first day.

In order to maintain weight, sports should be included in a permanent lifestyle. After losing weight, the choice of activities to my liking became more diverse. Choose which of the sports brings more pleasure, then you will not only be able to keep the weight off, but also acquire beautiful muscle reliefs in the body.

Where to get advice from a nutritionist on post-diet weight loss

There are now many online nutrition experts (nutritionists) who have their own methodologies and views. Someone gets higher education in educational institutions, someone acquires knowledge through personal achievements and practices. In any case, actionable advice on maintaining weight after a diet can be obtained from a nutritionist who is primarily familiar with the anatomy and physiology of the human body, and also has a wide practical experience based on the knowledge and research gained.