Many people who successfully lose weight eventually regain it. As a matter of fact, only around 20% of dieters who begin overweight are ultimately successful in losing weight and keeping it off long-term. But don’t let that dampen your spirits. Exercising and reducing stress are only two of the many methods that are effective in helping people maintain their weight loss.
These techniques could be the deciding factor in ensuring that your weight loss efforts pay off and you maintain an ideal weight.
- Not all calories are created equal
Regarding weight control, 100 calories of cake are not the same as 100 calories of protein. Cut back on the number of processed foods you eat. Any edible item altered from its natural, uncooked state is considered processed.
Added sugars, salt, and harmful fats, including saturated and trans fats, tend to be prevalent in processed foods. Look at the salt, sugar, and fat content on the Nutrition Facts label before making a purchase.
Eat more whole foods like vegetables, beans, and fruit, as well as lean protein and healthy fats. Brown rice, as opposed to white rice, quinoa, or oats, as opposed to white bread, are good examples. Try eating more fruits, vegetables, legumes, and whole grains and fewer processed carbs like bread and pasta. Choose lean proteins like fish and chicken and plant-based fats like nuts and avocados.
- Eat mindfully
Mindful eating has been shown to improve a variety of life factors, including one’s relationship with food. You naturally make better dietary decisions when you learn to listen to your body.
Mindful eaters take their time when eating and focus on the flavor of each bite. Close your phone while you eat – there will plenty of time afterwards to catch up on the news, social media, or to play blackjack on an online casino like Everygame Poker. For the body to process all of the signals for satiety, a meal should last at least 20 minutes.
It’s more important to feel satisfied than full after a meal, and it’s also vital to remember that many “all natural” or low-fat items are not necessarily a healthy choice.
When deciding what to eat, people can ask themselves these questions:
- Is it worth the energy it takes to burn off?
- How satiating is it going to be?
- How nutritious are they?
- Can I tell the percentage of fat and the amount of sodium if it comes with a label?
- Lift weights
Muscle loss is a typical result of dieting. Losing muscle slows your metabolism, which means you burn fewer calories at rest and during the day, making it harder to maintain a healthy weight.
Weightlifting and other forms of resistance training may help you maintain or even increase your metabolic rate by preventing the breakdown of muscle tissue that occurs with aging. Studies reveal that those who continue to lift weights after losing weight are more successful at keeping the weight off.
Strength training should be done at least twice weekly to reap these rewards. All muscle groups should be involved in your workout routine.
- Meal prep is a must
It would help if you considered meal planning to improve your eating habits this year. You can do this the Sunday before the beginning of a week or hours before dinner.
The most important thing is to think about what you will consume well in advance of the event. By doing so, you have a better chance of making wise decisions.
- Take part in some physical activity
When you exercise, your body burns more calories or uses them as fuel. Weight loss can be aided by increasing calorie expenditure through physical exercise and decreasing calorie intake through dietary restriction. Exercising also increases endorphins, the “feel good” chemicals in the brain. Positive emotions and reduced pain perception are both benefits of endorphins.
Physical activity has positive effects, but it might be challenging to maintain a healthy calorie deficit when exercising often. You’ll usually be craving food after a vigorous workout.
If you struggle to stay energized during exercise and resist the desire to binge afterward, try fueling up on a healthy snack like bananas, oats, or a handful of carrots before you get moving.
- Eliminate liquid calories
Sweetened beverages, including soda, tea, juice, and alcoholic drinks, can add hundreds of calories to a person’s daily intake. These are “empty calories” because they have a high-calorie count but lack nutritional value.
If you’re not replacing a meal with a smoothie, stick to water, black tea, and coffee without sugar. Flavor your water with a squeeze of fresh orange.
Beware of confusing thirst with hunger. Most of the time, drinking water is all that’s needed to stave off hunger in the hours between meals.
- Work out with a purpose
It’s important to exercise with a goal in mind to keep your healthy weight this year.
Find the workouts that are appropriate for you and will help you achieve your objective, whether it’s to decrease stress or lose weight. Before you begin your training, jot down your plan of action.
It will serve as a reminder to keep you on track during your workouts, and you may use it as a guide for future improvements. Think about your warm-up, take your time with everything and ensure accuracy. This will aid in the future avoidance of injuries.
The bottom line
It’s wise to kick things off with manageable, short-term objectives you can confidently achieve. Doing this will make it more likely to achieve your long-term goals.