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It is increasingly difficult to lose weight over a period of months. A lower rate of burning calories may also make it easier to regain weight after a more normal diet is resumed. For these reasons, extremely low calorie diets and rapid weight loss are discouraged.
To increase your chances of weight maintenance after a diet, plan for a transitional phase after you reach your goal weight. During this time, make slow adjustments to your lifestyle and watch the effects on the scale. Abrupt changes are likely to cause weight regain.
There are a few common reasons why people gain back the weight they lose.
They are mostly related to unrealistic expectations and feelings of deprivation.
Extreme calorie restriction may slow your metabolism and shift your appetite-regulating hormones, which are both factors that contribute to weight regain.
A diet maintenance should be of long term. When one thinks of it as a quick fix one tends to give up easily and regain the lost weight.
A diet should be based on habits that can be incorporated and made a lifestyle rather than forced upon or one that requires self control and will power. They focus on rules rather than lifestyle changes, which may discourage you and prevent weight maintenance.
Regular exercise plays an important role in weight maintenance. It may help you burn off some extra calories and increase your metabolism, which are two factors needed to achieve energy balance. When you are in energy balance, it means you burn the same number of calories that you consume. As a result, your weight is more likely to stay the same.
• Setbacks are inevitable on your weight maintenance journey. There may be times when you give in to an unhealthy craving or skip a
workout.
• However, the occasional slip up doesn’t mean you should throw your goals out the window. Simply move on and follow through
with better choices.
• It can also help to plan ahead for situations that you know will make healthy eating challenging, such as an upcoming vacation or
holiday.
Drinking water and other fluids such as coconut water, lemon water, buttermilk is helpful for weight maintenance for a few reasons.
For starters, it promotes fullness and may help you keep your calorie intake in check if you drink a glass or two before meals
Additionally, drinking water has been shown to slightly increase the number of calories you burn throughout the day.
Managing stress is an important part of controlling your weight.
In fact, high stress levels can contribute to weight regain by increasing levels of cortisol, which is a hormone released in response to stress.
Consistency is key to keeping weight off.
Instead of on-and-off dieting that ends with going back to old habits, it is best to stick with your new healthy diet and lifestyle for good.
While adopting a new way of life may seem overwhelming at first, making healthy choices will become second nature when you get used to them.
Your healthier lifestyle will be effortless, so you’ll be able to maintain your weight much more easily.