Often, we work hard to shed some weight, and then in just a few days of carelessness, we are back on the scale again. Though gaining weight back does seem like an inevitable option, it does not have to be. A recent study performed by the National Weight Control Registry stated that it is undoubtedly possible to maintain the weight that you are currently in. But how can one do it? Well, here we have come up with a list of tips and tricks that we have worked out together with some of the most reputed dieticians and some people who have managed to maintain the same weight for decades. Let us take a look at them one by one.
Keep hunger at bay with some filling foods
Anusha, an online math tutor, says that she is 32, has two kids, and apart from two years while she was pregnant, her weight has been more or less constant, and that is because she eats a wholesome filling meal. Well, you know, we agree with what Anusha says. If you eat a meal that makes you feel full every time, you can certainly avoid eating excess, preventing any chances of weight gain. The best way to keep you feeling full is by consuming high fiber content, such as fruits, lean proteins, vegetables, and whole grains.
Build lean muscle
Now, you can maintain or boost your metabolism by continually building lean muscle. Muscle has a better metabolism than fat. So, if you do not train with weight as yet, you should add this form of workout to your overall diet plan right away. More so, if you are already doing some weights, it is best to increase the weights to ensure that you are continually challenged and motivated.
Count your calories/macros
Another way and means to maintain your weight is by keeping a tab on your calories. You can employ a journal, for instance, My Calorie Counter. It will help you keep a check on what you eat and how much you eat. In a survey, it was found that the most successful weight management was carried on by women who consumed lower than 1800 calories in a day with minimal fat intake.
Curtail all temptations
Hannah, a health freak, who offers help to students with persuasive speech topics for college students, says that she is a woman of strength, and her ability to resist temptation is the biggest reason why she has been able to maintain her weight. Of course, it does not mean that you cannot indulge in a good dessert ever, but yes, you need to be conservative and indulge only once in a while. There are several ways that you can avoid your daily temptations, such as eating out less frequently, banning the foods that make you weak, and planning anytime you eat out.
Do some exercise
All the diet and weight experts suggest that we dedicate at least 30 minutes every day to physical exercise, at least five days of the week. Please know that the more you exercise, the more success you will see in weight management.
Plan your meals ahead of time
For a maintenance diet, you need to keep in view a lot of components. Most of these components are similar to the weight loss diet. You can have a meal by meal plan and stick to it. Of course, it will have higher calories than your diet plan; it can be the perfect guide to keep you on track.
Make your plate your guide
If you cannot count calories or portion size correctly, you can consider using the plate method. It is a great way to keep a tab on what you are eating and how much you are eating, suggests Gargi, a certified fitness and nutrition expert who offers the best digital marketing courses online. Let us explain what Gargi says here. When you serve yourself, always ensure that half of your plate should be the veggies, and the remaining half should be equally divided between whole grains and lean protein. If you repeat your food, you can opt for low-fat dairy, fruits, and vegetables.
Keep a tab on your portion size
Following a study by the CDC, it was found that weight management is possible for a lot of adults by measuring the fat and portions. Of course, this does not mean that you have to carry a food scale everywhere, but you can use it whenever possible. It will educate you on measuring the portion size at a restaurant or a social gathering. Then, accordingly, you can decide what and how much you can eat.
Weigh yourself every day
The only real way to maintain your body weight is by being aware of your daily weight, says Shaina, who works with EduWorldUSA and is a health and fitness freak. You can have a small weighing scale at home and measure yourself at least twice a day. Daily weigh-ins always help you be at your weight, without any omissions.
Include dairy in the diet
A study concluded that adults who consumed at least two to three servings of dairy in their diet were better at maintaining their weight than those who consumed just one or even lesser than that. In women, this helps particularly with bettering the bone health.