How to Maintain Your Hard Earned Weight Loss
You’ve worked so hard to be where you are now. Do you have to continue to work as hard as you have been? What do you have to do in order to continue to look the way you do now? Why do people regain weight after they worked so hard to get it off? We at New England Fat Loss hear you and we want to help you maintain your hard-earned weight loss!
Why People Regain Weight
There are various reasons surrounding why people regain their weight loss. It could be due to major life changes, stress, or simply reverting back to old eating habits: eating over your maintenance calories. Even following restrictive diets, bearing the wrong mindset, or practicing unsustainable habits play an enormous role in why people regain their weight. Following a guideline of simple rules will help you stay fit, yet allow you to enjoy life at the same time.
Maintaining is about exercising no matter what. If you were on the path of working out most days of the week, you can’t just stop and think that your body isn’t going to notice. Not only does exercise burn calories, but it continually increases metabolism throughout your day. Choosing to move your body for 30 minutes to 1 hour daily will help your body keep the weight off, as well as help with other lifestyle changes such as better sleep and lower stress.
There are many diets out there that tell you to skip breakfast. But most research suggests you forgo that rule and start eating in the morning. Not only do breakfast eaters have overall healthier habits, but studies show that 78 percent of breakfast eaters maintained their 30-pound weight loss over the course of a year.
Skipping breakfast is a common mistake, but one that definitely affects the weightloss journey.
Along with your fruits and veggies, don’t forget to include plenty of protein. When you eat protein, your body has an overall reduced appetite and stays full longer. This is due to the fact that protein significantly reduces the hormones in our brains that make a person feel hungry, as well as uses more energy to metabolize. A good guideline to follow for protein intake is 30 percent of the calories you consume should be protein. So if you are a person following a 2000 maintenance calories diet, you would want to eat around 150 grams of protein on a daily basis.
Weigh Yourself Regularly
Weighing yourself on a weekly basis is a wise choice to keep reminding you of your progress. Having a constant reminder of your progress and weight makes keeps healthy habits at the forefront of your mind. Forgetting or veering from your goals keeps you accountable and aware of progress. Once you hit goals and remind yourself of your progress, you will be less likely revert to your old ways. But which tool is better? A scale or a measuring tape. The answer depends on your goals! They usually go hand-in-hand, long term.
Be Mindful of Carbs
Staying mindful of carbs does not mean you can’t have carbs, it only means be careful of the types of carbs and how much you put in your body. Carbs are found in virtually every food, but the foods you might want to limit or stay away from are those that contain refined carbs, such as cookies, cake, potatoes, bread etc. If you are still eating refined carbs in moderation, just remember to up your fiber intake. Studies show that diets high in fiber help fight obesity.
Don’t think that cardio is the only exercise helping you maintain your slim and trim figure. Lifting weights are proven to boost metabolism long after your weight training session. Choosing to practice resistance training or strength training at a minimum of two times a week will help you prevent loss of muscle and keep your metabolism revving. Remember to work on each muscle group, from the lower body to upper body, for the best result.
Drinking water offers more benefits than merely staying hydrated. Water is proven to promote fullness, which in turn causes you to eat less. Studies show that drinking at least one glass of water before a meal could help you cut 135 calories from your meal. Not only does water help you cut calories while eating, but it also helps you burn calories throughout your day. Here are 5 ways that drinking water can lower your weight.
When you lose and maintain weight, it poses as quite a daunting task. When diets are restrictive and unrealistic it can get hard to stick with your goals. Often, controlling weight is much more than what you eat on a daily basis. Exercise, mental health, and mindful eating play an important as well. Be consistent and intentional about your diet and goals, and you will keep the weight off.
For more information, you can give us a call at (844) 437-8446 or visit one of our local Weight Loss Centers!
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