You lost weight — congratulations! Now, it’s time to focus your energy on maintaining your weight goal. Maintaining this takes a very different approach than you had while losing weight. And unfortunately, many people at this stage end up gaining those shed pounds back in a matter of months. Luckily, there are a few key practices that you can incorporate into your routine to see the best results. Follow these tips for maintaining weight loss to make your hard-won physique last!
When you shed a few pounds, your body tries to regain it by slowing your metabolism down in an attempt to protect itself from a perceived threat. This makes it all too easy for you to accidentally regain the weight back. When it comes to weight management, the best way to ensure you don’t regain those extra pounds is to follow these tips:
Even if you’ve achieved your goal weight, you must keep up whatever exercise regimen you were following. Regular exercise plays an important role in helping you maintain your weight. It makes sure you burn enough calories and keeps your metabolic rate up.
These two factors are what you need to achieve what we call an energy balance — wherein the food you eat and the calories you burn to power your body is roughly the same. This prevents any further weight gain.
Depending on how demanding your exercise routine was, you might need to exercise for around 30 minutes to an hour per day to maintain your weight loss.
While it may seem counterintuitive to eat more during this time, breakfast is something you should always have.
Eating this meal consistently will assist you with your weight maintenance goals. Not only is breakfast a healthier meal than others — as it tends to be more fiber and nutrient-rich than lunch or dinner — it also helps you full early in the day. This then helps you limit your overeating during other mealtimes.
Speaking of eating, make sure your meals are full of nutrients, especially fiber and protein.
Protein is a must in every meal because it helps reduce appetite cues and promotes fullness, as it is a very dense nutrient. Your body also uses a considerable amount of time and effort to break down protein, which means it helps increase the number of calories you burn while resting. Protein also triggers the production of certain hormones, which causes the feeling of satiety. This is important for helping you avoid snacking or binge eating in between meals.
Likewise, fiber can also help you achieve better weight control. Like protein, fiber increases your feeling of fullness, which keeps you satisfied for longer after a meal. Fiber also supports a healthier digestive system, ensuring that you absorb more nutrients and have consistent bowel movements. Both factors are important for reducing hunger pangs and bloating.
Taking charge of what you eat daily is setting yourself up for success when it comes to your weight management routine. Not only do you have to consider how much you’re eating, but also what you’re eating.
Aside from healthy diets full of fruits, vegetables, lean meats, and the like, you should consider taking a weight loss supplement — like Bona Vita’s BonaSlim! Organic supplements like these are an excellent way to not only hit important nutritional goals with ease but also offer other benefits for your weight management.
This is thanks to its augmenting ingredients, which are proven to assist in healthy weight loss and weight management. Specifically, this drink contains Vitamin C, Green Tea Extract, L-Carnitine, Garcinia Cambogia, Barley Grass, and several forms of fiber. All of these ingredients help detoxify your body, support your digestive system, promote gut health, and boost your metabolic rate.
As you switch up your diet, you might want to consider also adopting the practice of mindful eating. You must pay close attention to your appetite cues to avoid overeating (or undereating). Mindful eating will help you achieve that and ensure you’re having a healthier eating process.
To do mindful eating, try eating slowly and without distractions such as your TV and phone. Chew each bite thoroughly, and take the time to savor the aroma and taste of your meal. This way, you not only enjoy eating, but you also learn how your body feels when you are truly full.
Mindful eating is a great practice for helping you maintain your weight in the long run, and avoiding behaviors that lead to weight gains, such as emotional eating or binge eating.
Drinking enough water is another important aspect of maintaining your goal weight. For starters, it promotes the feeling of fullness, which can help you keep your food intake in check, especially if you make it a point to drink a glass or two at meals.
Secondly, drinking enough water has been shown to help increase the number of calories you burn every day. Generally, it’s recommended that you follow the 8×8 rule: eight 8-ounce glasses per day. But, this can change depending on the environment you live in and the lifestyle you have. Be sure to adjust depending on your body’s hydration cues.
The time you spend asleep also affects your weight. Missing out on those precious hours of rest appears to lead to significant weight gain, and can also mess with your weight maintenance.
This is because a lack of sleep makes your body produce more ghrelin — a hormone that leads to increased hunger and appetite. It also ends up producing less leptin, a hormone that helps us control our appetite. As a result, you’re less likely to make healthy food choices.
If you’re not getting at least seven hours each night, try adjusting your sleep habits. Remember that rest is needed to help you control your weight.
Losing weight is difficult enough but keeping those extra pounds off also takes a lot of work. Use our tips for maintaining weight loss to make this part of your weight loss journey easier! With these, you’ll find that you can beat the odds and achieve long-term success with your health and physique.
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