Find out how to maintain the achieved result after a diet and not return to its previous shape. It is no secret to anyone that obesity and even more obesity are the main causes of the development of a large number of diseases. Moreover, some of them are very dangerous. Realizing this, many people with overweight problems try to get rid of it. Most often, a variety of dietary nutrition programs are used for this, of which an incredible amount has now been created.
Some of them are quite harsh, but there are also softer ones. It should be said right away that no matter what nutrition program you decide to use, you should not count on quick results. The most effective solution is to combine physical activity with a proper nutritional program.
However, let's return to diets and note that sometimes people lose weight quickly enough, but they cannot maintain the results obtained. For many people, the main question is how to maintain weight after losing weight. This is what we are going to talk about now.
How to properly prepare the body for weight loss?
People often decide to lose weight spontaneously. There can be many reasons for making such a decision, for example, a sincere conversation with friends or unsuccessful shopping, during which it turns out that clothes need to be purchased in a larger size.
This is one of the most common mistakes women make. You can't start losing weight on the eve of a corporate party or other holiday. To solve this problem, the most stringent diets are most often used, since their creators always promise quick results.
However, this whole undertaking ends with the fact that at the festive table you eat a large amount of food, which does not at all imply a struggle with excess weight. That is why you should prepare for weight loss consciously and in this case you do not have to think about how to maintain weight after losing weight.
If you prepare the body for changes in the nutritional program, then you will not only tolerate the diet more easily, but also maintain the achieved results with a high probability. Do not underestimate the support of those close to you. If everyone around you is enjoying various delicious dishes, then it will be extremely difficult for you to resist such a temptation, even if you have great willpower.
It is quite obvious that the rest of your family should not go on a diet, but they should refuse to use orts or other delicacies in your presence. Also, you do not need to start visiting the gym or fitness center just before starting a diet. The first phase of your new nutritional program is very important to your body. Since he has to restructure his work. In such a situation, intense physical activity will definitely not be beneficial. This is due to the fact that the body is already under stress due to a decrease in the energy value of the diet. There is no need to rape even more, because this can lead to a deterioration in the state of health.
It is best to turn to a coach at the first stage of starting sports. He will not only tell you when to start visiting the gym, but he can also recommend a special diet. You should understand that the question of how to maintain weight after losing weight most often arises precisely after using rigid diets.
To lose weight, you just need to create a calorie deficit in your body. So you will lose weight, we will sit down to do it right. Here are some tips to help you prepare your body for a new nutritional program:
- It is necessary to reduce the calorie content of the diet gradually.
- Stop eating late at night.
- Start drinking more water every day.
- Physical activity should increase smoothly so as not to plunge the body into powerful stress.
- Measure your initial weight and then monitor it regularly thereafter.
- Set realistic goals for yourself.
How to get out of the diet correctly?
This is no less important process compared to entering a new nutrition program. When you reach your goal and the scale readings are completely satisfactory to you, you need to suppress the desire to celebrate it. Very often this is what causes the question of how to maintain weight after losing weight.
Basically, after a diet, weight returns for the reason that the body strives to create a fat reserve in case of another decrease in the calorie content of the diet. He doesn't understand that you just wanted to lose a few pounds. For the body, any decrease in caloric intake in comparison with the usual is regarded as hunger. Even after reaching your goals, you will have to give up sweets forever. Smoked meats, fried foods, flour products. It is also worth limiting alcohol consumption.
If you cannot completely abandon all of the above, then you must at least control the consumption of these products, minimizing it. We also recommend replacing harmful products with useful ones. For example, instead of the usual sweets, you can eat, for example, cereal muesli.
When you leave the diet, you should increase the intensity of physical activity. If you again, after reaching your goal, return to an inactive lifestyle, then the question automatically arises of how to maintain weight after losing weight. The process of excretion of split fatty acids from the body is quite long and can be accelerated with the help of sports.
What will help you maintain weight after losing weight?
The main reason for weight gain after leaving the diet is psychological, although physiological should also not be completely ruled out. Long-term and relatively soft nutrition programs should be considered the most effective in terms of maintaining the results. This is due to the fact that you get used to proper nutrition, and after that there is no longer a desire to return to the original nutrition program.
If you have used more rigid and shorter diets, then the whole question is to control your diet, and not how to maintain weight after losing weight. To increase your motivation, you can take pictures of yourself before and after starting the diet. Then hang them on the refrigerator.
After you quit your diet, the kitchen can be a major threat to you and you should make some changes. Try not to keep foods that are contraindicated for you in the refrigerator. It is best if it is filled with vegetables and fruits. If other members of your family oppose such arbitrariness, then you can replace foods with normal fat content with low-fat ones. You can also recommend switching to small plates.
You must remember that the feeling of fullness appears with some delay and this can lead to overeating. You've probably heard that it is necessary to get up from the table with a feeling of slight hunger. You will feel full very quickly. Eliminate all food distractions. You shouldn't watch TV or talk on the phone while you are eating.
How to maintain weight after losing weight - useful tips
- Review the energy value of the diet. If you need to eat few calories for weight loss, then after leaving the diet you need to use the maintenance energy value of your diet. It means. That you need to consume and spend approximately the same number of calories. It is quite obvious that you cannot do without revising the nutrition program. If you work in an office and exercise three times a week, then for every kilogram of your body weight, you should consume about 30 calories. In the absence of physical activity, this figure will already be 25 calories per kilo of body weight. Further calculations will not be difficult to make.
- Increase your calorie intake systematically. You cannot abruptly switch to a calorie-supporting diet. It should be said right away that the calorie content should increase only due to complex carbohydrates and protein compounds. Also, a weekly increase in energy value is allowed by no more than 150 calories. If we talk about protein compounds, then this nutrient should be consumed at the rate of one gram for every kilogram of body weight.
- Don't stop exercising. When the energy value of the nutrition program decreases, the body begins to save energy and for this it slows down the metabolism. To return the speed of metabolic processes to normal indicators, you should go in for sports. During the week, it is enough to carry out four cardio sessions, the duration of which will be 45 minutes each.
- Monitor your health. Weight can return due to the presence of certain diseases or due to age-related changes that inevitably take place in the human body. In women, this is most often associated with menopause or with disorders in the thyroid gland. If the whole trouble is in menopause, then it is worth reducing the calorie content of the diet by 10 or 15 percent. If this does not help, then it is worth checking the thyroid gland.
- Don't be afraid to make mistakes. You should not worry about minor violations of the nutrition program, and even more so, punish yourself for this with a hunger strike. A couple of times a week, you can indulge in a few unhealthy foods. Unfortunately, they are often the most delicious, but nothing can be done about it. You can eat a slice of pizza or a cake in a week. Of course, you shouldn't do this very often. But such psychological relaxation will be very useful.
For more information on how to maintain weight after losing weight, see this video:
