Every dieter faces problems of losing weight and maintaining weight loss after following a strict calorie deficit diet. Weight loss is difficult as it requires complete determination and dedication, making it hard for most dieters. Even after successfully reaching the weight goal, dieters face another problem of maintaining the weight for long-term success.
Studies have shown that a mere 20% of dieters can sustain weight loss following a low-calorie diet. Do you want to stand apart from the herd and be one of the 20%? Read on to find the tips to maintain weight loss after a calorie deficit diet.
Why is it difficult to maintain weight loss after dieting?
Our brains and bodies are hard-wired to retrieve shed weight. But, coupled with an ample number of high-calorie foods nowadays, regaining the lost weight becomes easy.
After weight loss, our metabolism can decrease, thus burning fewer calories than we supposed, even when we are inactive. It develops as our brains sense that our fat reserves are low and transmit signs to our body to accumulate fats. As a result, when we halt the new healthy eating and exercising practices and resort to the ‘old eating unhealthy foods with limited physical activity lifestyle, it becomes easier to recover the pounds we shed before.
Furthermore, despite having the ability to resist high-calorie meals for a while, often it becomes hard to keep the same low-calorie diet routine the moment you attained your goal weight. Once you cease to see any loss of some pounds on the weighing scale, it may prompt you to stop the struggle gradually.
How to maintain weight loss after dieting?
The techniques listed below will assist you in transitioning from dieting to transitional to maintenance mode while your weight remains steady. Try adopting these 10 behaviors into your lifestyle as you progress through the phases of your dieting journey to enhance your chances of long-term weight reduction success.
The transitional period is also the ideal time to recognize the eating practices and exercise routines that you adopted while dieting to keep them for the long haul. You can then control weight regain by incorporating healthy eating habits into your daily routine.
The strategies below will help you move from the dieting phase through the transitional phase and finally into the maintenance phase, where your weight remains stable. To improve your chances of permanent weight-loss success, try incorporating these ten habits into your lifestyle as you move through all phases of the dieting journey.
Numerous researches have shown that dieters who can maintain their lost weight, follow the low-fat food regime by consuming various fruits and vegetables. Below are some tips for maintaining weight loss following a low-calorie diet.
Strive for Moderate and Gradual Weight loss
Moderate weight loss is the most effective plan. Doctors advise that weight-watcher should not drop more than one to two pounds weekly. This tried-and-true method encourages dieters to avoid the health risks associated with rapid weight reduction.
Additionally, it enables the dieter to acquire new consumption practices to preserve their weight loss for a lengthy period. Portion restriction, salutary snacking, daily physical activity, and reading nutritional tags are imperative to comprehend when adopting the more gradual path to weight loss.
Make a gradual shift from a low-calorie diet
Create a slow transition from the calorie diet plan. Once you attain your target weight, one of the unhealthiest habits is resuming old eating behaviors. These old eating habits are the reasons that drove you to weight gain initially, and adopting the same old lifestyle will lead to weight regain.
It is feasible to expand caloric consumption steadily. However, experts usually recommend supplementing merely 200 calories each week continuously till your weight sustains.
Keep in contact with support channels
Remain in contact with the very people who helped and supported you in the dieting process as they will help you again in maintaining your weight loss. They are in the best position to assess your fulfillment level and provide you with some sound advice if you exhibit signs of reverting to the old way of life. Interact with them and, if required, enable them to provide amiable guidance.
Set new goals
Keep on challenging yourself with different targets. Since you have overcome one of the most challenging hurdles (weight loss), you can maintain the weight by introducing a new goal and strive to achieve it. Accomplishing both short-term and long-term goals can help you maintain your confidence.
Read about salubrious lifestyle
Stay informed by taking healthy cookery courses, attend health seminars and engage in fitness competitions. Encircle yourself with reminders of what constitutes a healthy lifestyle. Health should be your prime concern.
Be a guide
Become a mentor by teaching your weight-loss routine to someone who wants to lose weight. By becoming a guider, you have to stay on top of new studies and trends, which makes you sustain your weight loss.
Exercise is the most effective solution to long-term weight maintenance. Engaging in 30-60 minutes of physical activity or moderate exercise daily will keep you healthy. If 60 minutes sounds too hectic for you, you can break your workout sessions into parts. For example, you can do two 30-minute workouts instead of straight 60 minutes.
Staying motivated is crucial to stabilize your weight. Rewarding whenever you stick to your routine can be a good motivator. So, make a plan, like attending a party or any social gatherings, travel, buy new clothes, etc.., to maintain your weight loss after a low-calorie diet.
Eat a healthy breakfast
Various studies have exhibited that people who consume breakfast are more successful at maintaining their weight loss. Therefore, to keep your pounds at bay, ensure that your breakfast involves whole grains and foods that contain lean proteins.
Checking your weight often can stabilize the weight you have lost after a calorie deficit diet.
Get adequate sleep
Sleep deprivation can have adverse consequences on your overall well-being, and it could increase your levels of hunger-regulating hormones. Researchers have shown that adults should get sleep for 7-9 hours.
Keep yourself hydrated
Drinking two liters or eight glasses of water a day keeps your metabolism running, which aids weight reduction. It also quenches your thirst, especially if you’ve been drinking fizzy or sugary drinks.
It’s critical to maintain weight reduction after a strict low-calorie diet plan by maintaining a healthy lifestyle. Eating well and being active are long-term ways to remain in shape by lowering your risk of weight gain and other serious health problems, including heart disease, diabetes, and cancer.