While shedding those extra weights might feel like moving a mountain, maintaining the weight after you have lost those extra pounds can prove to be equally difficult. As such, you will have to take extra care to maintain your weight or you will very soon find yourself on the wrong side of the weighing scale.
For this, you require an effective plan so that you do not add extra pounds immediately after reaching the target weight. You should remember that just because you have shed extra weight doesn’t mean you can start gorging on junk.
To keep your weight in check once you have shed it, it’s important that you develop a healthy eating habit as well as a healthy lifestyle. It’s not a hard task, as just making some small changes in your daily life will go a long way in keeping your weight under control. Given below are some tips to help you maintain weight.
Tips On Maintaining Weight
- After achieving your target weight, you should continue your daily exercise regime to burn calories and build muscle. Cycling, jogging, or doing anything that increases your daily level of activity will be good.
- Control your portion size. Remember the bigger the portion size, the more calories you will add. Eat small portions and replace sugary beverages with juices.
- You should provide your body with all the essential nutrients and minerals. So, you should eat at least five servings of fruits and veggies every day. Fruits and vegetables, apart from providing vitamins and minerals, are also packed with fibers, which will give you a feeling of fullness. Therefore, you will be less likely to overeat.
- One of the best ways to maintain your weight is not to skip breakfast. Having breakfast is very essential in kick-starting your metabolism so that you burn calories right from the word go. You will also have more energy throughout the day. It has been found that people who eat their breakfast have less BMI than those who don’t.
- You can drink juice during your breakfast, but the rest of the day, you should drink plenty of water. Stay away from soft drinks, as they are a major source of calories.
- Keeping a journal is an effective way of knowing if you have been straying from the path. For a week, carry a small notebook with you wherever you go. Jot down everything that you eat and drink. In this way, you will have a better idea of where you are going with your weight-maintenance plan.
- Walking can very easily help you to maintain your weight. Make it a point to take long walks daily or wherever possible use your foot instead of the vehicle. Most people take only about 2000 to 3000 steps a day. You can maintain your weight if you include a couple of thousands more. Buy a pedometer and try to increase your steps. Try to walk for 45 minutes a day as it results in weight and fat loss.
- Instead of eating three large meals a day, eat five or six small meals. In this way, you will consume fewer calories. Another benefit is that if you distribute your calorie intake through a number of meals, the body releases less insulin, which in turn keeps the blood sugar steady and controls hunger.
- You can significantly reduce your overall calorie intake during meals by including water-rich foods like zucchini, tomatoes, and cucumbers. That is why it is better to include soups and salads in every meal.
- Scientific studies prove that if you want to maintain your weight, then you will have to avoid white foods. White foods like flour and sugar are a rich source of simple carbohydrates that increase your blood sugar level leading to weight gain. Instead, supplement white flour, rice, and sugar with whole-grain bread and brown rice.
- Cereals are the best way to start your day. Make it a point to eat cereals five days a week during breakfast. Cereals are packed with fiber and calcium and have very low-fat content, which makes them ideal for breakfast.
- Eat about 90% of your meals at home. Outside, you are more likely to eat more and the foods will be high in fats and calories. In a restaurant, the portion size is also large.
- If you include prepared foods in your diet, then make sure to avoid those that have ingredients like sugar, fructose, and corn syrup. You should always go for the sugar-free or lower-sugar version of prepared foods.
- Don’t gorge on the food. Eat slowly and calmly, taking care to bite every morsel.
- Eat only when you are hungry. Most people with weight issues tend to eat because of habit, boredom, nervousness, or frustration. So, you should eat when you physically feel hunger. Differentiate between craving and hunger. You should always satisfy your craving rather than your hunger.