How to keep weight after losing weight

How to keep weight after losing weight: the main mistakes, tips for keeping weight

how to maintain weight after weight loss,how to maintain weight after weight loss reddit, how to maintain weight after weight loss quora, how to maintain weight after weight loss surgery, how to maintain your weight after weight loss, how to maintain weight after keto weight loss how to maintain weight after fast weight loss, how to maintain healthy weight after weight loss, how to maintain weight after losing weight, how many calories to maintain weight after weight loss,

How to keep weight after losing weight 

The return of lost pounds after weight loss, as a rule, is because a person initially incorrectly approached the method of getting rid of excess weight. But even if you followed the instructions of a dietitian and worked out responsibly in the gym, there is a great risk that after reaching the desired figure on the scales, you will start to get better again.

Experts say that parting with extra pounds is only half the case. To really keep weight and improve your health, you need to fix the result. To do this, you must adhere to certain rules.

Main mistakes after weight loss

Very often, when achieving the desired result, men and women stop controlling their diet. The lack of counting calories, as well as uncontrolled use of harmful food, will lead to excess pounds, even if the person has not previously suffered from this. Therefore, remember that any healthy body needs to reduce the number of calories:

  • flour and confectionery products.
  • sweetnesses.
  • sausages and hot dogs.
  • canned food.
  • fast food.
  • fried food.

Another common mistake is the lack of physical activity. If you are losing weight, you have been seriously engaged in sports, and visited the gym three or four times a week, it is necessary to do this in the future. After all, the body adapts to such a lifestyle and in the absence of such activity, even proper nutrition can lead to the fact that extra pounds will be gained.

What diet is needed after losing weight

After a hard struggle with extra pounds, it is very scary to return to the original state. But many owners of the desired figure quickly lose control of themselves. Because of this, it is not possible to keep the weight, and the kilograms are returned in even greater quantities.

Good nutrition

Proper nutrition is a constant balance. For the normal functioning of the body, all the elements are needed: fats, proteins, and carbohydrates. But, in order not to gain extra pounds, choose their more useful types. Does not give preference to simple pasta, but the pasta is made from durum, not instant porridges, and natural oatmeal, not white bread, and crispbread from natural herbs.

The same goes for fat. Choose not pork ribs, but mackerel or pink salmon. These fish contain omega-3 acids, which are extremely useful for health. If you have followed the right diet, and not just sat on monotonous diets, then you will already have time to develop healthy habits. And don't give them up.

There are several Golden rules to keep your weight down:

  • include fruits and vegetables in your diet;
  • never skip snacks;
  • do not substitute snacks for a full meal or Breakfast;
  • set a fat limit for yourself and stick to it;
  • eat desserts in the morning;
  • after the holidays or excessive enjoyment of gastronomic delights, arrange an unloading day;
  • not overeat;
  • drink at least 2 liters of water a day.

Do not forget to eat fractional. This advice will be given by any specialist. Even if you work or are constantly on the move. In fact, it is not difficult to provide high-quality food every 3-4 hours. Just a few containers of healthy snacks and a full meal - and your figure is normal. Don't forget about Breakfast. Remember that proper nutrition is not a diet, but a way of life.

Because of what food you can gain weight

Those who are prone to fatness or are simply afraid to gain extra pounds, you need to forget about some products to maintain the achieved result:

  • mayonnaise or store-bought sauces;
  • hamburgers, nuggets, French fries;
  • buns;
  • cakes with buttercream;
  • sweet sodas, packaged juices;
  • semi-finished products and so on.

Of course, it is permissible to eat one bun in a coffee shop once a week or once every six months to enjoy the taste of the Burger. But it is not necessary to introduce these products into the usual diet. As for sauces, it is better to cook them at home, avoiding fatty additives. Salad dressing based on lemon juice, herbs, and spices will turn out no less delicious than the purchased version.

You can leave even pork and potatoes in the diet. But it is important to prepare them correctly. Pork is better baked or stewed, and potatoes are cooked in a uniform. And for barbecue, choose Turkey, chicken or veal.

Diet after weight loss

To maintain the necessary balance of calories and regulate the number of useful trace elements and vitamins, it is important to make a menu for at least a week. This will make it easier to control your diet and eliminate the risk of overeating.

In the first half of the day, meals should be saturated with carbohydrates. It can be oatmeal, porridge, fruit, bread. Tip-be is sure to include fermented dairy products in your diet. In the afternoon, you need to use the liquid. It is not necessary to cook soup or borsch in meat broth. You can reduce the caloric content of the dish by replacing meat with legumes and getting rid of frying.

For dinner, choose meat or fish portions of up to 200 grams, combined with foods containing fiber. This can be stewed cabbage, buckwheat, fresh vegetables. In this case, you will no longer need to lose weight.

Do I need to exercise to keep my weight down

Attending a gym is worth it for your own health, not just to reduce weight. Training:

  • strengthen the cardiovascular system;
  • they are the prevention of diseases of the musculoskeletal system;
  • strengthen the diaphragm;
  • increase your stamina;
  • promote proper metabolism;
  • strengthen the immune system.

Therefore, it is not advisable to give up training after eliminating extra pounds. With them, the diet is no longer necessary. Otherwise, it will be difficult to hold the weight. Choose your preferred sport and practice it. If you have the experience, move your classes to your home or simply run in the morning. This is an opportunity to stay in shape and improve the contours of the body, making it toned and attractive. After all, no dietary adjustment will allow you to get rid of saggy belly skin. And this often leads to weight loss. Supplement the set of exercises with massage and scrubbing.

How to quickly gain weight for a man?

After getting the desired weight result, men want to increase muscle mass. You can do this only by reviewing your diet and increasing your strength training. The diet should become more calorific, but you still need to choose healthy foods. It could be:

  • turkey;
  • eggs;
  • chicken;
  • baked potato;
  • cottage cheese and milk;
  • fruits, vegetables, and so on.

Gaining pounds with pizza, burgers and other fast food is not worth it. The body after such a menu will be flabby and ugly. And there is a great risk that you will need to lose weight. Give preference to unprocessed foods. It is better to have a piece of boiled chicken than semi-finished meat in broth.

As for training, you should increase your strength loads and make an individual program for working out all muscle groups. Supplement your sports activities with protein shakes of your own making.

Is sleep important for weight loss?

Lack of sleep is a stress on the body. And any experience is a slowing down of the metabolism. Accordingly, to maintain proper metabolism, a person simply needs a healthy sleep of 6-8 hours a day. This does not mean that you can doze for 2-3 hours on the couch. This should be a full rest on a comfortable mattress in the dark.

When a person does not rest in complete darkness, melatonin production is reduced. And this substance is responsible for the breakdown of fats. Also, melatonin has been shown to increase life expectancy. Lack of rest leads to the production of cortisol. It promotes fat deposition, even if your diet is low in calories. Sleep is an important part of life for restoring the body and normalizing internal processes. And it is impossible to maintain a normal weight without fulfilling this condition.

Weight loss is a complex multi-stage process that requires concentration and willpower. But, having lost weight to the norm, you can not stop. Proper nutrition and physical activity should become part of everyday life. A rational menu is a diet for life. Learn to pamper yourself with delicious but healthy desserts. Don't like sports? Replace it with dancing, yoga, or just regular runs with the dog. Remember that you create your own body, and everything you put into it is reflected. A ready-made recommendation guarantees your success.

Read Also:

How to forget about weight loss?

To completely forget about the need to control nutrition to keep the result, the best sports nutritionists together with us have developed a comprehensive nutrition program with delivery for every day!

Previous Post Next Post