For most people, losing weight can be the greatest challenge of their life and also their biggest achievement. If you’ve achieved your goal in weight loss, you’re one lucky person!
This is because it requires a great deal of hard work, sacrifice, and devotion to shed those stubborn pounds.
You must have taken a sigh of relief after you achieved the desired results with your weight loss. But if you’ve stopped right there, I must warn you – your weight loss might be temporary!
Now, weight loss is one thing and maintaining your weight loss is a whole different story. In fact, a study has shown that it’s hard to keep the weight off after you’ve lost those pounds.
Thus, it is required that even if you’ve reached your body goals you need to pay a great heed to everything you do that can lead to increased or decreased body weight. So, you need to be much focused and particular about maintaining your weight loss, else all your hard work will vanish just in a few weeks or months. You wouldn’t want that, would you?
So, you need to be much focused and particular about maintaining your weight loss, else all your hard work will vanish just in a few weeks or months. You wouldn’t want that, would you?
Here are a few tips to guide you to maintain weight loss after you’ve successfully achieved your body goals:
It’s your dedication that counted during your weight loss and that pushed you to achieve the results. If you give up on this dedication for staying fit and in shape, you might be inversing the results that you achieved in no time.
So, as your first step to maintain weight loss, you need to be regular and particular about your workout sessions.
When you start working out for weight loss, don’t commit to a temporary routine. It must be regular and must be continued even after you’re done achieving your targeted weight.
You can reduce the intensity of workout you used to do while you were shedding your weight but you must not completely give up on it.
A study has revealed that regular exercise has a great impact on the body, especially on the reduction of fat. This shows that no matter what, one must never stop working out or indulging in the physical activities if they want to maintain their weight loss.
So, in your struggle to maintain weight loss, make it a point to not to give up on exercising.
What you can do: Instead of the intense training that you might have adopted during your weight loss process, you can pick some light workout routines. This will not only prevent the fat from accumulating in your body again but it will also help you stay in the shape that you have achieved so far. Even better, you can pick some workout combinations through which you can target your body muscles and tone them up along with burning fat.
This will not only prevent the fat from accumulating in your body again but it will also help you stay in the shape that you have achieved so far. Even better, you can pick some workout combinations through which you can target your body muscles and tone them up along with burning fat.
These exercises can be: running, jogging, squats (variations), lunges (variations), crunches, yoga poses, and more. You can take the advice of a fitness expert to chalk out a workout routine for you.
While losing weight, you must have kept a complete record of your pounds. So, why not continue it even afterward?
A study has shown that the regular self-weighing can help a person keep control on his or her weight. This is psychologically true!
Consider spending a lot of time in losing your weight. Would you like regaining it? Well, absolutely not! And to avoid gaining the weight again, people often keep a track of each and every pound moving in and out of their body.
This way, they can control their diet and physical activity so as to maintain their body weight as is.
Thus, this one is an effective method to maintain weight loss.
You can arrange for a weighing scale where you can weigh yourself every once in a while. This will keep you updated about the weight that you’ve gained or lost so that you can keep control on your diet and can carry out the workout accordingly.
If you’re still training under a fitness expert, they can also help you maintain the perfect weight as per your height and age.
So, you can start weighing yourself on a regular basis so as to keep track of your pounds. But remember, if you’re gaining weight, you must not let it affect you negatively.
Most of the people take this thing in a negative manner and get stressed, which is obviously not good for the health. Being stressed and depressed can even add to your pounds.
So, even if you’ve gained some weight, don’t let it bother you in a negative manner.
Remember that you’ve lost weight already and things can again be in control. You just have to eat right and indulge in a workout regimen. So, weighing yourself regularly can be one of the most helpful ways to maintain weight loss.
Most of the people start binge-eating food after they’re done with their weight loss practices. This is because they have been keeping a tight control over their diet while they worked out to shed those pounds.
But as soon as they lose the desired weight, they don’t watch it anymore, which is another reason why people often regain the weight in no time.
And not only this, there can be many other psychological factors that induce you to eat more, every now and then. Thus, the concept of emotional eating has been considered as one of the reasons behind obesity.
Finding these psychological reasons and getting rid of them must be another way for you to maintain weight loss.
So, find out what is it? Do you feel sad? Do you feel stressed? Are you sleepless?
What is it that is keeping your stressed and powerless all the time that you switch to eating and end up overeating? It could be anything!
There are several reasons that can cause stressful or emotional eating.
All you need to do is introspect yourself, observe why you switch to food, in what situations you eat more, and why is your body demanding such a large amount of food.
Then curb the reason behind it and you’ll eventually cut down on eating more. This is one of the most effective ways to maintain weight loss.
To find out your emotional factors that lead you to overeat, you can start with inspecting your behavior. This can be done by closely noticing the situations in which you usually crave for food. Know that these situations and causes might be very different in different people.
They might depend on the gender, age, environment, and situation of different people.
You just need to find them and get rid of them. There are several things that can be done in this regard like spending more time in the gym to relax the mind, meditating to reverse the stress, yoga, getting enough sleep, spending more time with people you love, and more.
After the cause of your emotional eating is reversed, you’ll do just fine, eat just fine and will maintain your weight loss, just fine!
A healthy diet plan can actually help you keep that extra weight away once you’ve lost it. Thus, for you, following a planned diet plan can be another step to maintain weight loss.
A planned diet here doesn’t mean you have to hire a professional nutritionist and eat under their guidance. That’d be a little over the edge.
You can simply start with listing different meals and assigning the healthy food items under them. This way, you can add short meals to your diet with assigned nutrients and healthy food items.
Start with a diet plan that lets you eat 5-6 short meals every day. This saves you from starving too much and lets you stay full while eating quick healthy meals, so you wouldn’t overeat.
With a balanced and planned diet, you can reduce a lot of your chances of gaining weight. Just make sure that you cut low on sugar, carbohydrates, and fat. You can focus on eating more protein so as to shape up your muscles and reduce the supply of fat to your body.
To plan out a balanced diet for your day, you can seek help from experts but there is no need to go an extra mile and spend heavy bucks on the same. If you have followed a strict diet plan while you were losing your weight, you can stick to the same.
A number of studies have shown that the dietary intakes play a significant role in the maintenance of weight loss in people.
If you’re planning on chalking out your diet plan on your own, just make sure that you incorporate a balanced diet in it. Focus on eating food items rich in protein, fiber, water content, and other essential nutrients. You can add fruits and veggies, lean meat, egg, yogurt, rice, etc. in your diet.
Replace soda with more and more water, cut low on dairy products, and avoid sugar.
With an adequate meal plan, you’ll be able to get the best out of your diet without gaining fat and calories. So, this can be the best method for you to maintain weight loss.
We have mentioned this before and we will mention it again – sleep plays a crucial role in your weight loss and maintenance.
Yes, there is a strong relationship between sleep and obesity and science has backed this fact by studies and researches. So, from now on, start focusing on your sleep!
If you’re getting fat again even after losing a good amount of your extra pounds, chances are that you’re not sleeping well. Pay heed to the quality and quantity of the sleep that you’re getting. With this, you can take another step to maintain weight loss.
It has been seen that due to lack of sleep, people feel powerless and tired during the day time and this lethargy makes their body feel as if they need to eat – almost every time!
Thus, people end up eating more and more as they seek energy but in reality, the reason behind the lack of energy is the lack of sleep and not of food.
So, to avoid putting yourself in such a situation, start sleeping well and sound. You will wake up fresh the next day and for the whole day, you can feel energized. This is another way for you to maintain weight loss.
Another reason behind your increasing weight due to lack of sleep can be the stress caused by sleep deprivation. Studies have also shown that stress and obesity are related to each other, too.
If you’re not sleeping well, you might end up feeling stressed – physically and mentally. This again induces the body to seek energy from sources like food. So, just like the lack of sleep, stress also causes a person to eat a lot and this surely leads to weight gain.
If you’re having trouble sleeping, you can try a number of things that can help you sleep well and sound. These include sleeping at the right time, avoiding staying late in the night, avoiding caffeinated drinks at least 2 hours before bed, switching to drinking green tea, reading books before bed, etc.
You can also check for things present in your environment that can be a cause of your sleep deprivation. Get rid of these factors so that you can get an adequate amount of sleep on a regular basis.
Thus, sleeping well can actually help you lose weight. So, adopt this method along with all the above-mentioned ones to maintain weight loss.
Your tongue can be your worst enemy when it comes to weight loss and that is for obvious reasons.
You might crave for all the delicious and unhealthy food while you’re strictly trying to keep away from it! And this is the worst thing about trying to maintain your weight loss – you have to follow strict diets and a strict lifestyle.
While you’re at it, chances are that your tongue gets in your way. So, keep it under control by fixing a certain calorie intake for a day. You can gain more information about from a nutrition or health expert.
The rest of the work in this method to maintain weight loss is done by the technology!
Yes, technology! And it’s not news that numerous gadgets, mobile apps, and websites are available for tracking your calorie intake.
You can keep a continuous track of the food that you’re eating, the calories it has, the calories that you’ve consumed in your day, the calories you need to consume and avoid, and what not!
Some of these calorie calculators are even backed by science.
You can also use the fitness gear or wearable gadgets that you can wear while working out and throughout the day.
These wearable gadgets can be worn in the form of a watch, pendant, or a belt and it gets in tune with the body, pulse rate, body temperature, etc.
Through this technique, these gadgets keep a person informed about what their current health condition is and what must be done to achieve the best situation.
The fitness gear, gadgets, apps, etc. all help you to keep track of your bodily movements, the calories you’ve burnt, the calories you’ve gained, how many steps have you walked, what’s your heart rate, etc.
Thus, with technology, you can know it all and keep it under your control and this is one of the most effective methods to maintain weight loss.
If you’re up for it, you can invest in a good wrist gear for fitness that helps you track everything you need to know about your body and diet.
Other than that, you can use some very efficient mobile apps that help you the same way. The availability of such gear and gadgets is in abundance and you can make your pick as per your convenience and suitability.
In the end, all that matters is that you make a good use of such technology and keep the record of your calorie intake for controlled eating and thus, maintain your weight loss.
With the help of technology, things have gotten pretty easy, so why not gain from the situation and mold the situation to your benefit?
Laziness can be the biggest cause behind anyone’s gained weight. If you’re one such person, it’s time that you change.
With some of the good changes in your all-too-lazy lifestyle, you can achieve a thinner body and you’ll be able to work to maintain weight loss.
It has been seen that the lifestyle of an individual plays a great role in obesity and weight gain. So, changing your lifestyle and behavioral patterns is a must if you’re looking forward to maintaining your weight and staying lean.
These changes can range from the minute ones to bigger ones like switching to stairs in place of an elevator, taking frequent short breaks while working, going for a short walk after lunch and dinner, etc.
Just keep yourself indulged in frequent bodily movements. This is because prolonged hours of sitting while working, watching TV, reading, or surfing the internet can be a great cause of obesity.
So, keeping your body in motion must be adopted by you as an effective method to maintain weight loss.
: Avoid sitting for long hours. Keep taking breaks after one or two hours so that you can keep your body moving throughout the day. These breaks can be taken in the form of washroom breaks, lunch break, going for a walk with colleagues or friends, etc.
You can also choose the habits and lifestyle where you put your body in motion every now and then. Again, these changes can be in to form of opting for stairs, parking your car at a distance so that you can walk, and going to places on foot, conducting walk meetings, and what not!
Just make sure you avoid sitting or lying down continuously during your day. This can help you as a very effective method to maintain weight loss.
With all these tips and habits, you can rest assured that your lost weight will be perfectly maintained. These tips are not just the tips but the actual facts based on the metabolism of your body that helps you maintain your weight loss in a scientific and practical manner.
With a controlled and healthy diet, regular workout, and a changed lifestyle, nothing can stop you from maintaining the weight that you’ve lost.
For better results, you can join a gym and get in touch with a qualified fitness expert. The plus point about getting under the guidance of fitness experts is that they can help you with everything and anything.
From planning your workout routine to giving you an adequate diet plan, your fitness expert can take care of it all.
However, to get the desired results, you will have to work hard and follow a great discipline. It must be noted that without a sheer dedication, discipline, and strong will, it would be hard for you to lose your weight and maintain it.
So, brace yourself and get to work from today! Follow the perfect routine to get the perfect body and maintain the body weight that you’ve achieved with your hard work.
Remember that no magic potion can help you to maintain weight loss unless you move and change things for the good. There can be a lot of hurdles coming your way but you need to dodge them all and strive towards that perfect body that you’ve always wanted.