Follow these steps if you've recently lost a lot of weight to keep it off for good.
If you are getting close to
your weight loss goal, now is the time to plan how you will keep it off.
Because they are short-lived and do not teach you healthy habits, fad diets and
quick fixes are not the best options. On the off chance that you've been
accomplishing your weight reduction objective in a solid way, you're as of now
getting yourself in a good position.
We talked to registered
dietitian and founder of Planos Nutrition, Andres Ayesta, about the mistakes
that many people make when losing weight, how to avoid them, and what you can
do to keep the weight off.
The Key is Sustaining
Weight Loss
When beginning a weight
loss journey, it's important to remember why you want to lose weight in the
first place that multiple occasions individuals improve, acquire energy, have
the option to effectively do more things and work out more.
"Those are going to be
really good markers of progress because when you start to add up a lot of those
little small victories and wins, then you know you're on the right track,".
"Measuring your energy levels, your sleep, your ability to play with your
kids, and your performance in the gym are going to be really good markers of
progress." Instead of focusing on the number on the scale, those are the
things that will keep you going.
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During the weight loss
process, it's possible that your long-term success will suffer as a result of
your unrealistic expectations. Going on fad diets that are extremely
restrictive and help people lose weight quickly but make it harder to keep that
weight off afterward is one of the biggest mistakes people make.
Ayesta stated,
"Building strong habits like improving your lifestyle, getting enough
sleep, making sure you're getting enough protein, and staying hydrated is a
more realistic and sustainable approach." It will be easier for you to
maintain the results, despite the fact that they may take longer to achieve.
Another thing to keep in
mind is that speed is not always better. "It's better to lose weight by
eating a little bit more than being so restrictive and losing it way too
quickly," Ayesta stated. "One of the biggest things that people
struggle with is they want to eat more, but can't on fad diets. When it comes to
weight loss, it is typically suggested that you lose one to two pounds each
week.
A person is losing muscle
as well as weight when they lose it quickly and don't have much extra weight to
begin with. Adaptive thermogenesis is the process by which your metabolism is
altered when this occurs frequently, as he explained. Your body is accustomed
to surviving on a limited diet of calories, and when you stop following the fad
diet and resume all of your usual routines, your body usually recovers and
tries to get back to a comfortable state. This is the beginning of yo-yo
dieting, which can result in a never-ending cycle of weight loss and gain.
Additionally, having a
solid support system that can hold you accountable is essential. Ayesta
suggests that you surround yourself with friends and family who are on board
with your goals because people who don't support you can make it hard to stay
on the path you want. In order to assist you in achieving your objectives,
having a mentor who has been through a similar journey can also be beneficial.
Last but not least, having a professional on your side, like a registered dietitian, is helpful. "Having someone who has the academic background or the knowledge to be able to be able to point you in the right direction is key because they have seen people go through this route many different times and they know exactly what to do and what adjustments to make, especially when you are having rough weeks." Having this kind of support can also be helpful during the maintenance phase of your project.
More Important Aspects of
Weight Maintenance
If you've lost weight
slowly and steadily and are at a healthy weight for your body, maintaining your
weight loss is as easy as sticking to good habits. You don't have to keep track
of calories every day or strive for perfection. All things considered, Ayesta
says it's critical to zero in on proceeding with the way of life changes that
assisted you with getting thinner in any case five sound propensities that can
assist you with keeping up with your weight include:
|
1. |
Getting Enough Protein
Every Day |
|
2. |
Ensuring Adequate
Hydration |
|
3. |
Coping with Stress |
|
4. |
Getting Sufficient Sleep |
|
5. |
Eating Enough Vegetables and
Fruits to Get Enough Fiber |
Another thing to keep in mind is that weight changes all the time, so it's better to think of it as a range than a goal number. Ayesta points out that the stages of your life will also have an impact on your weight. For instance, you might choose to eat more healthfully during the holidays, while other times of the year you might be more careful about what you eat. "Whether it goes up or down, it will be a good place to be to create a range around plus or minus 6% of your goal,".
When it comes to
maintaining one's weight, it's more realistic to look at trends rather than a
single digit on the scale. "It's very important to understand trends and
averages rather than just looking at one single digit,". "If you step
on a scale on a specific day and you see a number that you don't really like,
it's very important to understand trends and averages."
If you do end up gaining
all or most of the weight back over time, this could be a sign that your
methods of weight loss were too drastic for your needs, or it could be a sign
of a medical condition. To figure out what's going on, it's best to see a
doctor or dietitian who treats weight issues.
A Healthy Approach to
Maintenance Monitoring
The scale is only one
method for evaluating weight loss and maintenance. "Some objective and
some subjective measurements are other indicators of success that I like to pay
attention to," when it comes to losing weight, taking measurements of your
hips, waist, or leg circumference can be helpful. Observing how your clothes actually
fit could be a more subjective approach.
Comparing photos is another
way to keep an eye on your maintenance. "We use a lot of pictures to
compare changes over time, and that's a better way to measure success because
if someone puts on a little muscle and loses a little fat, which is called body
recomposition, your body will look a little different, but your weight may not
be changing very much,".
Takeaways
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