You have managed to lose weight and you definitely feel great about yourself.
Congratulations! Now the next challenge is to keep it that way. As such, your strategy has to shift from weight loss to weight maintenance.
Just like with weight loss, weight maintenance is also a daunting task. But you can make it.
If you do not know where to start or you are not sure what steps you should take to this end, you can seek the assistance of a weight loss specialist in Fairfax, VA. Don’t let that stop you though. There are a variety of scientifically proven ways to keep the weight off, from meditation to tension reduction.
Researchers identified the following four strategies linked to weight maintenance but not weight loss: a daily workout routine; consuming plenty of low-fat protein; understanding why you need to control your weight and thanking yourself for a healthy lifestyle to adopt.
Below is a rundown of some top weight maintenance tips that you can count on.
1. Always Remember Your Motivation
If you have managed to cut a significant amount of weight, it means something deep and consistent with your intrinsic values has been driving you.
Everyone has their own reason for losing weight. Some do it for aesthetic purposes while others do it for medical reasons. Whatever it was that motivated you to lose weight in the first place, always keep it in mind, because it will strengthen your resolve to maintain your newly acquired shape.
Maintaining weight loss is easier when you are in step with your new healthy routines, rather than reverting to your old lifestyle.
Those who eat breakfast appear to have better-eating patterns which can help them maintain their weight down.
However, skipping breakfast doesn’t automatically result in weight gain. Such products have been deprived of their natural fiber, which is required for fullness promotion. Diets lacking in fiber are related to weight gain and obesity.
Limiting the average carb intake may also help keep the weight loss moving. Some studies have found those who adopt low-carb diets following weight loss to continue in some instances.
In fact, several diet monitoring apps allow you to monitor activity, so you can ensure you get the amount you need to keep your weight down.
3. Exercise More Often
Sometimes, exercise may not be necessary to lose weight because diet change can do the job on its own. However, when it comes to weight maintenance, physical exercise is absolutely essential.
This is because exercise ensures that your body is burning all the calories that you are taking in. With adequate exercise, you can enjoy more dietary freedom without the risk of gaining more weight.
In some instances, even higher levels of physical activity may be necessary to maintain the weight successfully. One review concluded that one hour of exercise per day is optimal for those who try to keep the weight loss.
Doing aerobic exercise (cardio) is a great way to burn calories and improve your mental and physical health. It seems terribly effective in losing stomach fat, the unnecessary fat that appears to build up around the organs and cause metabolic disease.
Regular exercise is important both to mental and physical health. Increasing the physical activity duration in a structured and purposeful fashion is often essential to a successful weight loss.
4. Get Support
Just like weight loss, weight maintenance calls for support. To achieve your goals, it is imperative for you to surround yourself with supportive friends, family members, or co-workers.
If you managed to lose weight with the assistance of a weight loss doctor, keep in touch with him or her even in the maintenance phase. The doctor will help you understand how much of which food you are supposed to consume and at which time of the day.
5. Limit Your Screen Time
Keeping off the phone, tablet, or TV screens is important when it comes to weight maintenance. Studies have shown that about 60 percent of people who lose 30 pounds and manage to keep it that way for more than one year spend an average of 10 hours less per week in front of screens.
This is because screen time is usually idle time and people tend to overeat when they spend many hours in front of screens. Therefore, it is imperative for you to limit your screen time.
6. Get Good Sleep
Sleep deprivation, in comparison, tends to be a major risk factor for adult weight gain and may conflict with weight maintenance. This is attributed in part to the fact that poor sleep contributes to higher levels of ghrelin, regarded as the “hunger hormone” because it raises appetite.
7. Control Stress Levels
Increasing levels of cortisol, which is a hormone released in response to stress, can contribute to weight recovery.
Consistently elevated cortisol is associated with higher amounts of abdominal fat, and increased appetite and food intake.
Stress is also a common trigger for impulsive feeding when you’re consuming even if you’re not hungry.
To keep your weight under control, it is vital to keep stress levels, since excess stress can increase the risk of weight gain by stimulating your appetite.
The Bottom Line
Overall, it is apparent that shedding some pounds is just one part of keeping a healthy weight. More commitment is needed when it comes to ensuring that you maintain your newly acquired shape.
Therefore, if you have lost some pounds and you have attained a healthy weight, you should not stop there. You should seek the assistance of a weight management specialist to work out a plan for weight management.
If you are looking for a weight loss physician to help you in this regard, Nova Physician Wellness Center is an excellent weight loss clinic to consider. Feel free to contact them today for more information about the services that they provide.
Outside of any specific strategies to help a person lose weight, people who are mindful of how and when they consume and participate in day-to-day physical activity or regular exercise will be effective in both losing weights and keeping off obesity.
About The Author:
Stacey Smith is a freelance health writer. She is passionate to write about women’s health, dental health, diabetes, endocrinology and nutrition and provides in-depth features on the latest in health news for medical clinics and health magazines.