A lot of people are trying to be a better version of their health, especially after the pandemic. The majority of us start with losing weight (fat loss). With a lot of conscious effort, everyone follows their diet and exercise regime throughout the fat-loss program. Usually, it is not difficult to lose weight, but it is difficult to maintain the lost weight. Studies have shown that people gain more weight (weight rebound) than they lost during the weight loss phase, mainly because of inconsistency and lack of adherence. There are many other reasons that you may fall off the wagon.
This article will share a few important practical tips that can help you maintain your weight after the first weight-loss phase.
Be on Maintenance Calories
Once you have lost a decent amount of body weight (could be your first transformation), start with maintenance calories. This will help your body to be fuelled adequately along with getting optimal nutrients.
Add a Variety of Foods
You can exchange with a variety of foods having similar calories to avoid monotony. This will not make you feel too restrictive with your food choices.
Add Satiety Foods
To keep hunger pangs at bay. Add high-satiety foods to your meals such as protein, vegetables, and adequate carbohydrates in every meal. Fruits can also keep you fuller.
Keep Sugary or Processed Foods out of your sight
If the sight of highly palatable foods is making you consume them more often, keep them away from your sight. You can even try making similar dishes using whole foods within your macros, such as choosing baked whole potatoes over a pack of chips, or using an artificial sweetener to make a sweet. It is okay to include foods that you crave for or a cheat meal once in a while (not every weekend) to feel normal psychologically.
Track your Weight
Keep monitoring your weight and other measurements at least once a week or 10 days to make sure you are not gaining back.
Eat Mindfully
Being mindful doesn’t mean avoiding junbk food. It is learning to prioritize foods that should first go on the plate such as protein and fiber-rich foods and keeping high-calorie, palatable foods at the end so that they are not consumed in high quantities. Learning about the quantities of macros present in foods and also reading the nutritional label can also help with choosing the right foods, particularly when you go for an outing or travel.
Exercise Regularly
Once you have lost weight, it doesn’t mean you never need to work out or exercise. Eating on maintenance will keep you losing weight only if you continue your usual workout routine. Remember that exercise also offers a lot of health benefits and does not just help with weight loss.
Lift Weights
Make sure to lift moderately at least 2–3 days or 150 minutes per week to help maintain muscle mass. This muscle mass is metabolically active and burns calories even at rest. It also helps with maintaining bone density and other physiological functions.
Never Skip a Meal
Don’t skip meals that would make you more hungry and consume more calories.
Accountability
Keep an accountability partner, be it your friend or family member, or even the coach, so that you don’t go off the track easily.
Stress at Bay
Stress has become a part of life for every person. Make sure to find alternate ways or activities that can help you de-stress and keep it at bay. Mindfulness, meditation, or learning a new skill or hobby are a few examples of how you can de-stress.
Sleep like a Baby!
Sleep is like a luxury. Without adequate sleep, the stress hormone cortisol will be elevated in the body. This disrupts other pathways which trigger hunger hormones and makes you rely on food. Make sure to get adequate sleep of at least 7 hours per day.
Take Away
Remember that habit formation is the foremost factor that helps with all the above-mentioned tips. Also, focusing on behavioural changes to a sustainable and healthy lifestyle helps far better than just working hard in a jiffy to lose weight.
Author: Praveena Kuchipudi (INFS Faculty)
