Weight loss is a difficult task, and once you achieve it, how do you keep it? An important thing to remember is that after you’ve achieved your weight loss goal, multiple systems in your body conspire against you in a push to regain lost weight. After you lose the weight, your brain, muscles and hormones work together to slow down your metabolism, so you naturally burn fewer calories each day. The good news is, there are strategies you can take to keep off the weight. Below are some strategies for success in maintaining your healthy weight.
1)Move Every Day: Keeping active everyday is crucial. Exercising about one hour a day for 5 days per week will help tremendously in maintaining your weight. Exercise not only burns calories, it also triggers other helpful biological systems. Hormones that cut down on your fat stores kick into high gear actively incinerating fat up to 24 hours after your workout. Plus, there is the health halo effect: when you’re active, you feel better about yourself and you make better food choices and avoid sedentary behaviors. Focus on changing both diet and exercise habits for the best results.
2)Maintaining Muscle Matters: When you lose weight, unfortunately, you may end up losing lean muscle. Since muscle burns more than twice the calories of fat, it’s crucial to build it to keep your metabolism burning. The more muscle you keep on your body, the higher your metabolism will be. Make sure to include strength training with weights resistance bands, or body weight moves at least 3 times per week to increase the number of calories you burn.
3) Follow a Healthy Diet Combining Macronutrients-”Mediterrean Diet” : Following a diet high in fresh fruits, vegetables, whole grains, beans, legumes, lean proteins, nuts and healthy fats is good for you! The “Mediterranean Diet” includes all of the above and is not only good for you heart, but it may also be vital in fighting the metabolism slow-down that follows weight loss. This diet is low on the glycemic index( a measure of how quickly certain foods are digested and how much they make your blood sugar spike) and can help keep energy levels elevated, so you naturally burn more calories over the course of a day. Eating this way eliminates wild swings in blood sugar that can ultimately undermine your metabolism.
4)Keep Monitoring: Stay in your healthy range by using monitoring tools, such as your scale and how your clothes fit. If you notice you’re gaining too much weight back, start cutting down on calories and back into active weight loss mode until you reach your goal again and can relax a bit.
5) Breakfast is Crucial: Your breakfast sets you up for a good energy balance, which ultimately helps you make better choices. It should be rich in protein and fiber to keep you fuller longer, have fewer cravings, and make you less likely to snack on high-fat or high-sugar foods later in the day. Try oatmeal with some eggs or Greek yogurt with nuts and fresh fruit. Then follow up with a mid-morning snack before lunch.
6)Follow the 80/20 Rule: Eat healthy the majority of the time, and allow yourself an occasional treat. Trying to eat perfectly is a recipe for failure. If you’re too rigid with your diet, you’re more likely to go off track. Have a flexible approach, allowing 20% of the time for a little indulgence, and 80% of your diet well-balanced.
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