As we know that hundreds of weight loss and fad diet programs promise quick weight loss, but the basis of successful weight loss remains a calorie control diet and physical activity. You have to make permanent changes in your diet and lifestyle. Here we discuss strategies to maintain weight. You have a better chance to
As we know that hundreds of weight loss and fad diet programs promise quick weight loss, but the basis of successful weight loss remains a calorie control diet and physical activity. You have to make permanent changes in your diet and lifestyle. Here we discuss strategies to maintain weight. You have a better chance to reduce weight, if you incorporate things like a healthy diet, physical activity, reduce screen time, getting enough quality sleep, planning gradual turns, skipping obstacles, eating healthy breakfast, avoiding alcohol, etc.
1- Motivate Yourself
Find your inner motivation because no one can make you lose weight. Make a list of what is important to you and help you to stay focused and motivated. Find a way to make sure you can call your motivational factors during temptation. You have to take responsibility for your behavior for successful weight loss. Surround yourself with those people who support and encourage you positively without embarrassment. Find people who listen to you, create a healthy menu, and spend time exercising with you. If you do not want to share your weight-loss plan with anyone, be accountable to yourself by recording your diet and exercise, and having a weigh-in.
2- Balanced Diet
Diet is an essential factor in the weight loss equation. Eat a balanced diet that contains all essential nutrients in an appropriate amount. Choose food from all food groups. Replace junk food with healthy food. Our food choices can break and make our diet plan. The type of food we consume affect our weight loss goals. They can either help you to achieve your goals or destroy those goals. One of the easiest ways to lose weight is cutting down on processed food, excess sugar, and salt. Once you add nutritious food to your diet, you will notice a great change in your health.
3- Increase Water Intake
Water is severely underrated when we talk about weight loss. Water plays a vital role in our body. It acts as an appetite suppressant, detoxifies the body, boosts metabolism, and helps to burn body fat. Water intake before, during, and after exercise keeps the body hydrated and prevents dehydration. Before exercise 2-3 cups, during exercise ½ to 1 cup every 20 minutes, and 2-3 cups after exercise. Drinking more water during weight loss and everyday life is an important habit to develop.
4- Stay Active
Calorie restriction plus physical activity can help you to give a weight-loss edge. Exercise burns off excess calories that you cannot cut through diet alone. Exercise has several health benefits, such as reducing blood pressure, boosting your mood, and strengthening your cardiovascular system. It also helps in maintaining weight loss. Research shows that people who maintain their weight loss over a long time get regular physical activity. How many calories do you burn based on the duration, intensity, and frequency of your activities? Brisk walking for at least 30 minutes a day is the best way to lose body fat. If you cannot fit yourself into formal exercise, think about different ways to increase your physical activity.
5- Get Enough Quality Sleep
In the weight loss equation, the quality and quantity of sleep are important factors. Not getting enough sleep can lead to weight gain. Getting enough sleep fight against weight gain, and regulate hormone, and appetite. Hormonal imbalance may lead to increased cortisol and another hormone that affect sleep. It will cause you to feel hungry. You eat more than you should. Getting enough quality sleep increase energy level, improve body composition, and you feel more motivated to work out.
6- Eat Mindfully
Avoid overeating and pay attention to your portion sizes. Choosing small bowls and plates can help you to choose small portions for a meal. Prioritize your meal time and eat slowly with focus. On any special event choose your food sensibly.
7- Decrease Screen Time
Spend less time in front of a computer or television. More time in front of the TV or computer means less time on your feet. Always choose healthy enjoyable activities that keep you on your feet.
8- Positive Attitude
Always believe in yourself. Remember that some days will be better than others. If you overeat some days, learn to pick up yourself, and go ahead. Every day is a new beginning.
9- Plan Gradual Turns
When you start your healthy lifestyle journey, plan one change at a time, and incorporate it into your routine. When you have become skilled at it. Plan another change. At a time take one step then you will be directed to success.
Be realistic with yourself. Stay away from words like, always, never, or must. On any special occasion allow indulgences. You can have your favorite food without feeling guilty. Small portions of high-caloric food will be helpful. Instead of fixating on what you do not have, enjoy every bite.
11- Eat a Healthy Breakfast
Never skip breakfast. Eat a healthy breakfast daily. Eating protein and fiber-rich food in the morning keeps your appetite in check for the rest of day.
12- Avoid Alcohol
Alcohol consumption slows weight loss. Avoiding alcohol promotes healthy weight loss. Many alcoholic beverages contain an extreme amount of sugar which negatively affects health. Eliminating alcohol during your weight loss journey helps you to achieve your weight loss goals sooner. It also boosts metabolism and promotes healthy liver function.
13- Support Group
Build a support group. Find a friend or family member who listens to you, motivates you, and understands what you are going through. Invite them to join you to make positive changes together.
14- Plan Meal
Plan your meal. It is easy to stick to on healthy diet when your pre-plan the portion of each meal. It will help you to avoid impulsive temptation.
15- Manage Stress
Stress leads to multiple unhealthy behaviors, such as overeating, disturbing the sleep cycle, and skipping meals. All of these habits harm health. Measure your stress level before starting any weight management routine.
16-Eat More Filling Food
Not all foods fill up equally. A bowl of oatmeal is more filling than one bowl of sugary cereals.