Maintaining your weight loss can quickly become complicated if you fall back into bad habits. It must be said that after a long period of restrictions, the temptations are great. So how to maintain your weight loss ? We give you our tips in this article.
maintain your weight loss
Why maintaining your weight is not so simple
If maintaining your weight is so difficult, it is for several reasons. Most often this is due to unrealistic goals and a strong feeling of deprivation.
First of all, diets that are too restrictive make it difficult to maintain weight because they slow down the metabolism and modify the hormone that regulates appetite. Additionally, after several weeks of restriction, it is more difficult to resist temptations. We tell ourselves that after all this deprivation, we deserve to treat ourselves.
Finally, if you think that a diet is temporary and not a long-term solution to improve your health, you run the risk of becoming demotivated and regaining the weight you lost. It is important to understand that behind the term “diet” is a set of habits to change in the long term to be in better health and not just short or medium term restrictions. It’s not just a question of willpower but a change in habits to put in place.
How to maintain your weight?
Here are the best tips for maintaining your weight loss over time.
1. Adopt the small plate technique
maintain your weight
A smaller plate means a reduced quantity. To keep the metabolism working longer and control your weight, nutritionists recommend eating smaller quantities, even if it means taking 5 small meals per day rather than 3 large meals. To boost your metabolism and continue burning calories, you can add spices to your dishes such as turmeric, cinnamon or even nutmeg.
2. Eat breakfast
Many of us think that skipping a meal allows you to stabilize your weight or even lose weight. What we forget is that by skipping breakfast, we tend to want to eat more during the meal. Without forgetting snacks in the middle of the afternoon because you don’t feel sufficiently full.
This is why it is important to eat a healthy breakfast to fill your stomach when you wake up rather than eating between meals.
3. Know how to stop eating at the right time
If you feel full, don’t feel like you have to finish your plate. After all, leftovers can be eaten at the next meal or the next day. Give your stomach time to digest food to stabilize your weight.
4. Favor healthy snacks to maintain your weight
how to stabilize your weight loss
If you feel hungry between meals, don’t fall back into your old ways. Chips and chocolate bars won’t help you maintain your weight or give you the energy you need to get through the day. Instead, choose healthy snacks such as fruits, vegetables, cottage cheese or even brown rice cakes.
You can also make your own smoothies with fresh fruits and vegetables to stock up on vitamins.
5. Keep going to the gym
how to maintain your weight
After a diet, it can be quite tempting to cancel your gym membership. However, the best way to maintain your weight is to create a sports routine and not deviate from it. You don’t have to exercise for 2 hours a day. 15 to 30 minutes of daily exercise are enough to maintain a pretty figure.
6. Consume plenty of protein
stabilize your weight permanently
Maintaining your weight loss also involves proteins. These help reduce appetite, increase the feeling of satiety and above all burn calories. Lean meat, fish and cereals are foods rich in protein, which you can easily incorporate into your diet.
If you feel a little hungry between meals, you can also eat oilseed fruits such as almonds, hazelnuts or even flax seeds, which also contain proteins.
7. Stay hydrated
stabilize your weight after a drastic diet
Drinking at least 1L of water per day not only burns calories but also eliminates toxins to continue working your metabolism. Avoid overly sugary or energy drinks as these sap your energy and tend to make your stomach bloat.
Other tips for maintaining weight loss
8. Get enough sleep
how not to gain weight
We know that sleeping less than 5 hours per night can have harmful effects on your health. And the more tired we are, the more we tend to eat a lot to compensate for our low energy levels. It is recommended to sleep at least 7 to 9 hours per night to give the body time to recharge its batteries and be in good shape when you wake up.