How to maintain weight after diets: The Most Important Ways

 

What are the ways to keep weight after a gem? A question often repeated by people whose weight began to come back after she was lost, the answer to the broad question in the article.

Let's find out what comes up with the ways to keep weight after regrowth, as well as the reasons for regaining weight after losing it:

Ways to keep weight after diet

Losing weight is one of the great challenges that many people face. During the journey of the regimen, there are many difficulties and obstacles to reaching the desired outcome.

Therefore, ways must be followed to ensure that the ideal weight is maintained after losing many calories, as few people can maintain weight after the regimen.

The ways to maintain weight after the regimen are:

1. Commitment to basic and subsidiary meals

The obligation to eat basic and subsidiary meals includes the following:

• Breakfast, which helps feel saturated all day, as well as increasing energy that helps raise physical activity.

• Eat other meals that contribute to burning, especially small meals consisting of vegetables and fruit.

• Food on schedule and not late. Breakfast at 9 p.m., lunch from 2 to 3 p.m., and dinner from 6 to 7 p.m.

2. Regular day-to-day sports

One way to maintain weight after a regimen is to exercise regularly and be considered an essential part of everyday tasks.

• It helps burn excess calories.

• Metabolism increases in the body.

It is recommended that the practice of fast walking be regular every day for 30 minutes, which ensures the stability of the weight.

3. Attention to Protein Intake

Taking protein is one way to maintain weight after germination because it contributes to the following:

• Reduce appetite and promote a sense of filling, thereby not feeling hungry and eating more; This is because it increases the levels of some saturation-inducing hormones.

• Increased metabolism in the body.

• Increased body burn.

It is recommended that the sources of proteins be diverse when eating and that not only one class be animal or plant proteins.

4. Regularly measuring weight

Weight control may be a method of maintaining weight after effective germination; Because Weight Watchers are a warning tool, when you gain weight, a person is motivated to change their recent lifestyle.

Weight measurement is not required daily; it can be every three to four days.

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5. Reducing carbohydrate intake

Too much carbohydrate intake will contribute significantly to weight gain again, so it is preferable not to.

It is recommended that foods made from white flour be replaced by those made from brown flour; Because it's much lower in calories.

6. Don’t give up on weight gain

An important measure that is a way to keep weight after a regimen is not to give in to a lot of food even after repeatedly eating fat meals.

Attention must be paid to and errors stopped before they reach a point where appetite is difficult to control; it's no problem having fun eating snacks for some days, but it doesn't have to last long.

7. Preparation for events and holidays

If there is a special occasion or holiday when a person is forced to eat different, high-calorie foods, they must prepare for this by maintaining weight in the lead up to these times.

8. Free meal

Even with a healthy diet, a free meal is recommended at the end of the week to help increase burning and increase a person's enthusiasm for completing the right pattern of eating foods.

But it must be no more than one meal, and the fast food and candy are eaten, to get back on track later.

9. drink up

Drinking water is one way to keep weight after a regimen, since moisturizing the body helps with the following:

• Rid the body of toxins.

• Increased metabolism.

• Keep burning levels high.

It is recommended to drink 8 cups of water a day, especially in the winter season when there is less thirst, drinking water should not be neglected.

10. Getting enough sleep

Deprivation of type is one of the factors leading to weight gain because lack of sleep leads to:

• High levels of ghrelin, which is known as hunger hormone because it increases appetite.

• Low levels of leptin are important for controlling appetite.

When you sleep for short time you feel that you are hungry and you want to eat more so the long night increases the chances of eating. Which is a wrong habit.

11. Keep calm, no stress

Failure to experience stress and nervous is one way of maintaining weight after a regimen, where stress and anxiety are associated with weight gain, because:

• High cortisol levels in the body, which increases body fat, as well as raise appetite for eating.

• Eating fast when stressed, which causes too much food to eat before feeling hungry.

To reduce stress and stress, there must be a daily plan to do the different tasks and practice relaxation exercises.

12.  Get external support

One of the important ways to maintain weight after a regimen is to have people supporting a person after a weight loss, as the people around them are more influential either by robbery or affirmative.

13. Too many healthy foods

Healthy foods are an ideal alternative to harmful foods that cause weight gain. When hungry, they can be used to satisfy this desire.

Vegetables come at the front of these foods, so different kinds of fresh vegetables must be available at home. Apples, guava, pears.

Reasons for regaining weight after diet

After identifying ways to keep weight after a gem, let's get to know the reasons for regaining weight after a gem, to get away from it.

The reasons for the gain of excess weight after loss:

• Eating unhealthy foods: After feeling disenfranchised for so long, it's difficult to resist many foods that cause weight gain, and over time weight starts to increase again.

• Low burn rate: This is the result of a lack of healthy food intake, which helps to burn fat by eating small meals at varying intervals.

• When you stop sports: Where it helps to burn and not gain weight, physical activity gradually decreases, facilitating weight gain, especially with increased eating.