Ways to maintain weight after dieting know them

[Wissam100]

After dieting, there are a few things you may do to keep your weight in check.

One of the most difficult tasks that many people confront is losing weight. Many difficulties and hurdles arise during the dieting process in order to achieve the desired result.
As a result, after shedding a lot of calories, techniques that ensure keeping the ideal weight must be followed, as only a tiny percentage of people can maintain their weight after dieting.

Following are some suggestions for maintaining weight after dieting:

 

1. Commitment to eating the main and subsidiary meals

 

The following are examples of commitment to eating the main and secondary meals:

Eating breakfast makes you feel fuller throughout the day and gives you more energy, which helps you get more exercise.
Other meals that aid in fat burning, particularly small meals such as vegetables and fruits, should be consumed.
Breakfast is at nine o'clock at the latest, lunch is from two to three o'clock in the afternoon, and dinner is from six to seven o'clock in the evening.

 

2. Regular daily exercise

Regular exercise, which should be considered an essential component of daily duties, is one strategy to maintain weight after dieting. It is crucial for maintaining weight and preventing weight gain in the future because it:

Extra calories are burned as a result of this.
Increases the body's metabolism.
It is suggested that you go for a 30-minute brisk walk every day to keep your weight constant.

 

3. Pay attention to protein intake

Eating protein is one of the ways to maintain weight after dieting, because it contributes to the following:
Reducing appetite and enhancing the feeling of fullness, thus not feeling hungry and eating more food; This is because it increases the levels of certain satiety-stimulating hormones.
Increase the metabolism of the body.
Increase the burning process in the body.
It is recommended to diversify the sources of protein when eating, and not be limited to one type, whether animal or vegetable proteins.

 

4. Regularly measure weight

Because weight control is a cautionary tool, when you gain weight, you are inspired to modify your previous lifestyle, it may be one of the most efficient strategies to retain weight after dieting.

It is not necessary to weigh yourself every day, but it is recommended that you do it every three to four days.

 

5. Reducing carbohydrate intake

Excess carbohydrate intake will contribute considerably to weight gain once again, thus it is best not to increase them.

Those manufactured with white flour should be replaced with foods made with brown flour. Because it has a reduced calorie count.

 

6. Don't give in to being overweight

An important procedure that is one of the ways to maintain weight after dieting is not to give in to eating a lot of food even after eating fatty meals frequently.
Watch out and stop making mistakes before they get to the point where appetite is hard to control. Because it is okay to enjoy delicious meals for some days, but this should not be continued for a long time.

 

7. Preparing for events and holidays

If a person is obliged to eat different and high-calorie foods for a particular occasion or holiday, he must prepare for this by maintaining his weight in the weeks leading up to the event.

 

8. Eat the free meal

Even if you follow a healthy eating plan, it's a good idea to enjoy a free meal at the end of the week to aid promote fat burning and boost motivation to stick to the plan.

However, it should not be more than one meal, during which the desired fatty meals and sweets are consumed, in order to get back on track later.

 

9. Drink plenty of water

Drinking water is one of the best strategies to keep weight off after dieting, as it aids in the following:

Toxins must be removed from the body.
Boost your metabolism.
Maintain a high level of burning.
It is recommended that you drink eight glasses of water per day, especially during the winter months when you may feel less thirsty.

 

10. Get a good sleep

Deprivation of the type is one of the factors that lead to weight gain, because lack of sleep leads to the following:

High levels of the hormone ghrelin, which is known as the hunger hormone because it increases appetite.
Decreased levels of the hormone leptin, which is important for controlling appetite.
The less sleep, the more hungry you are and the more you eat, and staying up at night increases your chances of eating, which is one of the wrong habits that increase weight dramatically.

 

11. Avoid stress and tension

Not being exposed to stress and tension is one of the ways to maintain weight after dieting, as the feeling of stress and anxiety is linked to weight gain, due to the following:

High levels of cortisol in the body, which leads to an increase in body fat, as well as an increase in appetite.
Eating quickly when stressed, which causes you to eat a lot of food before you feel hungry.
To reduce stress and fatigue, there should be a daily plan for doing various tasks, and practicing relaxation exercises.

 

12. Get external support

One of the important things that is one of the ways to maintain weight after dieting is the presence of people who support the person after losing weight, as the surrounding people have more influence, whether negatively or positively.

 

13. Eat a lot of healthy foods

Healthy foods are a great substitute for calorie-dense items that cause weight gain. You can use these to satiate your hunger when you're hungry.

Vegetables are at the forefront of these foods, therefore a variety of fresh vegetables as well as a variety of fruits that contain vitamins and do not induce weight gain, such as apples, guavas, and pears, must be readily available at home.

 

Reasons for regaining weight after dieting

After learning about ways to maintain weight after dieting, let us know the reasons for regaining weight after dieting, in order to stay away from them.

The reasons for regaining excess weight after losing it are as follows:

 

Eating unhealthy meals:

It is difficult to avoid many things that induce weight gain after feeling starved for a long time, and weight gain resumes over time.

 

Burn rate is low:

This is due to a lack of adherence to a balanced eating pattern that promotes fat burning by eating small meals at regular intervals.

 

Lack of physical activity:

Physical activity gradually declines as it aids in weight loss and avoidance, which enables weight gain, especially with increased food intake.

 

 

Thank you
I wish you good health and happiness
Happy day to you 

[Daniel J. Mann]

Thank u so much