12 Easy Steps to Maintain Body Weight
Losing weight is not easy, and gaining it back after a few months can be very depressing and frustrating. It may leave you feeling defeated and just wanting to give up.
People suffering from excessive weight often find themselves running in circles, you lose some weight, and then you gain it back. It is a vicious cycle. You cannot lose weight by compromising the spirit of healthy eating and living habits and then forgetting the habits as soon as you reach your goal weight. We must make a commitment to continue healthy living habits after we reach our goal weight.
1. Eat Breakfast to Lose Weight
Breakfast is important for losing weight. It fuels your metabolism early. If you skip breakfast your body’s metabolism may actually slow down, causing you to store fat. . Try this simple step of adding breakfast to your day. Try a protein shake if you don’t like to eat food in the morning. Eggs with some vegetables and fruit can be a healthy start to the day. If you put effort into following a routine and eating breakfast daily you’ll have a higher chance of developing healthy habits, and reducing your weight. The association between skipping breakfast and bad eating habits is common and is a great place to begin.
2. Eating Healthy Food through Weekdays, Weekends
Casual eating on weekends can undo all of your hard work during the week. It can put you back to where you started. You've delayed your progress by a week. It is very helpful to follow the same lifestyle throughout the week and weekend. If you consistently “blow it” during the weekend you'll find yourself in the middle of a psychological battle and feel defeated and eventually give up. Adopting healthy eating and living habits and sticking with them is one of the toughest challenges of any weight loss program.
3. Live a Stress-Free Life to Control Binge Eating, Belly Fat
Stress affects our mood in several ways. The higher cortisol level in the body is related to stress, and it's considered a contributing factor in gaining weight back. The belly fat is an outcome of increased cortisol levels in the body. Stress can aggravate the situation and makes you eat when you are not even hungry. Look for ways that you can reduce stress in your daily life. Try meditation, deep breathing and yoga for stress reduction.
4. Check Daily Food Intake, Calorie Consumption
Weight management techniques are essential to successful weight loss programs. People feel encouraged when they know they've met the targeted calorie intake and measures taken to burn extra calories at the end of the day. It helps to draw constant motivation from your planning and effective implementation of strategies. There are many apps available like My Fitness Pal that are easy to use and can track your calories. Or keep a food journal. Tracking what you eat is one of the most important aspects to weight loss and weight maintenance.
5. Vegetables and Weight Loss Diet
Eating vegetables are nutritional, rich in fiber and generally low in carbohydrates. Eat more vegetables and eat them first before you eat other foods. This will help you eat less of the wrong food choices during the day. You don't have to stop yourself from eating vegetables due to the fear of eating too many and consuming more calories. And plant based foods are really good for you.
6. Focus on Eating Mindfully
Practice mindful eating. Try focusing on your food, really look at it, smell it, and enjoy each bite. Eat slowly, don’t’ take another bite until you’ve swallowed the first bite. Think about the health benefits of the foods you've selected. Let go of the worries of the day and enjoy the company of family members at the dining table. Check in with your body before you start eating. How hungry are you? Take a few bites and check in again. Now switch to how full you are feeling. Stop eating before you feel completely full. This will help you identify the difference between eating and overeating and when to say no to more food.
Eating healthy food is only part of the job. Exercise increases metabolism and burns calories. It also reduces stress. Start with walking three times a week for 30 minutes. Each week increase your exercise. Yoga is an excellent exercise for stretching and stress reduction. Exercise releases endorphins and you’ll feel better and more empowered.
8. Select Food Rich in Protein, Low Carb Diet
Eating foods high in protein are beneficial to reducing weight and weight regulation in the long run. You feel satiated, and don't feel the urge to eat between meals. It works against hormones that activate hunger in the body. On the other hand, eating refined carbs in large quantities can actually make you hungrier. You need to increase your protein intake and lower your “high” carb foods in your daily diet.
9. Drink Water to Stay Hydrated
Drinking water is one of the effective weight management techniques without putting in a lot of extra effort. It's the easiest tip, and yet we overlook the benefits. Drinking water before meals reduces the calorie intake, as per studies. When you feel hungry, drink a glass of water before eating. Often hunger is actually signaling dehydration. Drinking water is one of the best things you can do for your body. .
10. Setbacks and Not Giving Up
Losing weight is not easy and not fast. You may have occasional blips, here and there, when you fall off your plan. It doesn't mean that you failed or you don't have it inside to offer it more. It's times like these when you need to remind yourself that you're doing this to get healthy. Weight gain may occur over years, so don’t expect the weight to just quickly disappear. The body is designed to store fat, not lose it which makes it even more difficult. Forgive yourself for any setbacks and remind yourself that each day is a new day and begin again.
11. Sleep Patterns Affect Weight Maintenance among Adults
Lifestyle puts us under a lot of stress. One of the mismatches of the modern society is work-life balance. People don't find enough time to sleep. And often, the quality of sleep is poor. Sleep deprivation increases the risk of weight gain. There's an interesting theory behind it. Lack of sleep or poor quality sleep patterns activate "Hunger Hormones" also known as Ghrelin. This hormone can increase your hunger and you turn to food more often. This can cause weight gain. And if you are exhausted from not sleeping, you won’t feel motivated to exercise and practice your meditation or yoga.
12. Show Yourself Some Love
Love yourself enough to lose weight. Love demands sacrifice. You’ll be sacrificing food and drink temporarily in an effort to love your body and get healthy. You’ll need to change your eating habits. You’ll need to include healthy meal plans for your daily routine. Often a “diet” is associated with tasteless food or lack of variety and deprivation. It isn't the case anymore. There are delicious, healthy meal options available. There's a mental block that you need to cross. You can lose weight and stop from gaining back by making positive changes as a lifelong investment in health.