Weight loss is an uphill journey that often turns into a losing battle for many people trying to achieve fitness. Without sugarcoating things, it takes passion, sweat, and commitment to finally cut down those extra pounds and attain that slim or ripped look you desire.
But it can be overly unfortunate to go through all the struggles of dieting, working out, and supplementing only to end up gaining back the weight you lost.
As much as one might struggle to get that ideal weight, there is a need to continue working out to maintain. There are several ways you can ensure that the lost body fat is not gained back.
Below are some of these healthy ways of maintaining your weight after cutting down some pounds.
1. Exercise Often
You had the weight that you felt the need to lose because you weren't working out enough. To cut down that weight, you most probably had to integrate a detailed workout schedule into your routine
But losing weight doesn’t give you a ticket to lull back into an inactive lifestyle. With an inactive lifestyle, the weight you lost in 8 months could be gained in as little as one or two months.
In a nutshell, you want to keep exercising to maintain your new fitness levels or even surpass your objectives. As seen on this site, this could mean investing in home gym equipment, trackers, apps, and tech devices.
For instance, elliptical, treadmills, and stationary bikes can be amazing in helping you keep fit. You may also want to fine-tune your workout program to target certain areas of your body to achieve that perfect shape.
This may also include lifting weights. Once you have lost weight, you realize that your muscles have reduced as well. Reduced muscles in your body can limit your ability to keep lifting weights.
With muscles, body metabolism is high, and hence you are burning more calories. You need to lift weight to maintain your muscle mass and keep off the extra weight. Do what you have to do to make sure you don't bounce back right where you had started.
2. Eat Lots of Protein
Proteins are very crucial when it comes to maintaining a healthy weight. They are known to reduce the hormone that gives the feeling of hunger.
This is because they take longer to digest, creating the feeling of fullness in your digestive tract. This lasts the greater part of the day, thus preventing you from taking in many calories and maintaining your weight in return.
Additionally, the body requires a lot of energy to break down proteins. The more proteins you take, the more energy is required, and the more calories you are burning each day.
3. Check Your Weight Regularly
You can't control something you know nothing about. You need to check your weight regularly to keep a record of your progress. Monitoring your weight motivates you to avoid too many calories.
People who often check their weight are more likely to keep it maintained compared to those who rarely step on the balance.
Right from the moment you get to your target weight, make sure you are constantly checking your progress in terms of weight gain.
This way, you will know what actions to take to make sure you don't gain back the fat you fought so hard to lose.
4. Mind Your Carbohydrate Intake
Carbohydrates are detrimental when it comes to weight maintenance.
You need to make sure you are keen on the number of carbs you are taking in.
Most of them lack fiber, which means that regardless of how much you take, you will be hungry within a while and will be tempted into taking more.
Eating more white bread and white pasta, for instance, can be deleterious to your weight loss maintenance goals.
5. Stick to Your Routine
One of the most common causes of relapse in terms of weight maintenance is changing habits. People tend to have a detailed routine all week and end up messing it up during the weekends.
During the weekend, you will find people eating a lot of junk food, which is detrimental to your weight maintenance efforts. Once you make it a habit, you might end up gaining more weight than you had lost in the first place.
You need to maintain your routine throughout the week if you want to maintain your weight.
6. Stay Hydrated
Being hydrated always has its benefits as far as weight maintenance is concerned. First, taking plenty of water can help ensure you are not taking too many calories during meals.
Moreover, keeping hydrated helps you burn more calories than when you are not getting enough H2O.
7. Eat Mindfully
One of the reasons people gain a lot of weight is because they eat too much. This more the case if you are taking something every other time.
If you are serious about maintaining your weight, you need to be mindful of your eating habits. Eat during meal times, and avoid munching on something every other time.
Mindful eating helps you keep your caloric intake in check. It also helps you to keep a record of the food types you are taking. Have a food log that will guide and help you maintain your eating habit for optimal results.
Sleep deprivation is a well-known cause of obesity and overweight among adults. The lack of adequate sleep leads to higher levels of the hunger hormone, causing a spike in one’s appetite.
Those who do not sleep well are also known to have low leptin levels, which is the hormone responsible for appetite control. Sleeping less makes you feel tired and hence lack the motivation to work out.
Adjust your daily schedule to make sure you sleep at least 8 hours a day. This will help you in maintaining your weight.
Losing weight is usually a daunting task. When you finally manage to lose some pounds, it is more important to ensure you do not gain them back. If you are looking
to maintain a healthy weight, the tips above should help you out.