How to stabilize weight after dieting

Weight stabilization after dieting

Many people with obesity or overweight put all their effort into losing weight, believing that after that they can return to their previous habits without the need to monitor the food they eat or exercise, but this belief is wrong, as many people gain weight again after the diet ends , and it can be That this is due to unrealistic regimes in order to reduce weight quickly, or because of the lack of continued physical activity and a lifestyle characterized by lack of movement , or insufficient exercise. ^[1]

How to stabilize weight after dieting

Many people suffer from the problem of gaining the weight that they lost after stopping the diet, as only 20% of people who started following diets succeeded in losing weight and maintaining this weight in the long term, and to maintain a stable weight after the diet there are several Methods proven by science that can maintain weight loss, and among these methods are the following: ^[2]

• Exercising regularly: Exercise regularly contributes to maintaining weight, as it increases the rate of metabolism , burns a greater amount of extra calories, and these factors help to balance energy in the body, and this means that the body burns the same amount of calories it consumes, which keeps weight, many studies have indicated that people who practice sports daily for 30 minutes after losing the weight they have more likely to maintain their weight, on the other hand, some people need higher levels of physical activity to maintain weight, it is also integrating this important Exercise with lifestyle changes such as a healthy diet ; It is worth noting that one of the most important exercises is weight lifting. As the loss of muscle in the body can lead to a decrease in metabolism and burn fewer caloriesResistance training, such as weightlifting, helps avoid this.
• Eating breakfast: People who eat breakfast tend to have healthy habits such as exercising, eating more nutrients and fiber, and they have a greater chance to maintain the lost weight, but studies have also not shown that not eating this meal leads to weight gain. Or following bad habits, as this can help some people lose weight, so the effect changes from one person to another.
• Eat more protein and less carbohydrates: Protein helps reduce appetite and increase the feeling of satiety, and thus it can contribute to maintaining weight, as protein increases the level of some hormones that increase the feeling of satiety and contribute to weight regulation, and it also reduces hormones that increase hunger. , Which can affect the amount of calories consumed during the day and reduce them, and thus maintain the weight, in addition to that, protein needs more energy in order to break down inside the body, so it helps to burn more calories, as for carbohydrates, it is better to pay attention to their quantities And its type during this stage, as eating large amounts of refined carbohydrates such as white bread means eating less dietary fiber, and a low-fiber diet is associated with weight gain and obesityAnd one study indicated that people who consumed a low-carb diet had a greater chance of maintaining weight after losing it, as these people were less likely to eat more calories than the calories they burned.
• Eating a lot of vegetables: Many studies have linked eating vegetables with weight control, as they contain small amounts of calories with many nutrients, and therefore large amounts of them can be eaten without gaining weight, and they are rich in fibers that increase the feeling of satiety. Therefore, it is recommended to eat one to two servings of vegetables with each meal.
• Continuous weight monitoring: Continuous weight monitoring helps to know the progress a person is making, and to encourage habits that maintain this weight, and one study indicated that people who weigh themselves six times a week consumed approximately 300 calories less per day than those who They monitor their weight less.
• Commitment to a weight-maintenance plan throughout the week: Many people adhere to eating a healthy diet during the weekdays, but they do not do so on the weekends, which often leads to regaining lost weight, and studies have shown that people who follow a steady diet have more chances. To keep weight off others.
• Drink water: It contributes drinking water in maintaining weight by enhancing the feeling of fullness, can also help to reduce the calories in the event of a cup to two cups of it before meals, as it increases appeared to burn calories slightly during the day.
• Reducing stress: High levels of stress affect weight gain by increasing the level of cortisol, so the rise of this hormone is constantly associated with increased appetite and food intake, as well as increased fat in the abdominal area, on the other hand, stress is considered a motivating factor Impulsive eating is eating even when you are not feeling hungry. Exercise, meditation, and yoga may help reduce stress.

Tips to stabilize weight after dieting

Some steps contribute to maintaining the stability of weight after dieting, and among the tips that help to stabilize weight are the following: ^{[3] [2]}

• Avoid a sudden transition from the diet to old eating habits, as it is advised to gradually increase your calories by adding 200 calories every week until the weight stabilizes .
• Learn more information about healthy living, by joining healthy cooking courses and health seminars.
• Keep appointments regularly with health care officials or a dietitian, to check BMI and body fat percentage.
• Not to give in to the failures that may affect a person after the diet, and to overcome these setbacks by setting a plan forward, and back on the right track.
• Involving a family member in a healthy lifestyle helps increase the chance of maintaining weight.
• Record the foods eaten in the day, which helps to understand the amount of calories and nutrients entering the body, and contributes to maintaining weight.
• Make sustainable lifestyle adjustments instead of the unrealistic changes that weight loss diets focus on.

References

1. ↑ Paige Waehner (23-5-2018), "Reasons You Regain the Weight" , www.verywellfit.com , Retrieved 22-9-2018. Edited.
2. ^ ^{A b} Brianna Elliott (16-1-2017), "The 17 . Best Ways To Weight Loss the Maintain" , Www.healthline.com , Retrieved 22-9-2018. Edited.
3. ↑ Malia Frey (9-5-2018), “How to Maintain Your Weight Loss” , www.verywellfit.com , Retrieved 22-9-2018. Edited.