How to maintain weight after losing it!
Have you succeeded in reducing your weight? all the respect. Now all that remains is how to maintain the weight and not lose momentum. Losing weight is not just about counting calories, it is also important to maintain a healthy lifestyle and fitness.
Losing weight and how to maintain weight are related to reducing the amount of food we eat and doing more physical activities. The simple equation is to reduce calories and thus determine the extent of weight reduction.
But focusing on calories and fitness can also eventually lead to regaining the weight lost in the weight loss process. Weight loss is not a secondary issue, weight loss is a lifestyle issue and if you don't adopt healthy habits to maintain weight, you will gain weight again.
Here are some tips that will help you adopt a healthy lifestyle that will improve your chances of losing weight and how to maintain your weight. These tips may seem obvious, but many people who stick to the weight loss process forget about healthy habits and ultimately fail in this battle.
Keep Quantities:
Quantity control is a challenge in contemporary lifestyles. Don't fill the plate, if you do, you will feel obligated to eat it all. Start with small meals and then increase the amount according to the degree of hunger.
Portion control is also important when going to restaurants and cafes. During leisure and entertainment sessions, you can consume two or three times more calories than you normally eat at home. We recommend choosing the salad or appetizer and not the main course and dessert.
Eat slowly:
It takes a long time for the body to digest what you have eaten and even send signals that you are no longer hungry. Therefore, the process of swallowing food must be slowed down, eat a little, and wait until the body feels full.
Eat vegetables:
Vegetables contain fiber and are virtually devoid of calories. If you fill your stomach with vegetables, you will put less fatty and unhealthy foods on the plate.
Do not skip meals:
Giving up meals sounds like a good idea to lose weight, but in reality, this compromise undermines the entire dieting process. When you skip meals, your body thinks it's starving and starts building fat to store energy for later.
Additionally, if you reach your next meal and are more hungry, you will eat more and gain more weight. The best step is to eat three small meals and two to three snacks a day.
Drink enough water:
Water helps you to stay strong and not be hungry during the day and helps you maintain your weight. Water is also good for health, skin, digestion, and blood vessels.
Choose healthy snacks:
Leave the calorie-rich snacks and look for alternatives. Fruit, low-fat cheese, and peanut butter are good options. Prepare your own light snacks that contain protein such as peanut butter and apple slices that will keep you feeling full for longer.
Exercise as much as possible:
Burning calories through physical activity are essential to the weight loss process and to how you maintain your weight. If you don't burn more calories than you eat, you won't lose weight. If you consider yourself too busy to devote 20 minutes to walking, training, or cycling, don't be surprised if you gain weight.
Track your progress, keep a weight loss diary:
Write down everything you eat and how many calories your food contains. Also, record your physical activity hours. So you can see how many calories your body burns and how many calories you consume.
Weight loss does not happen overnight, despite the promise of various diets:
Losing half a kilogram or one kilogram of weight per week is normal and shows you that you are on the right track.