How to Keep Weight Off After You Lose ItPosted: Aug 10 in Activity Recommendations, Health And Wellness, Nutrition, Weight loss by Dr. Lazarus
Losing weight is only half the battle. Keeping the pounds you’ve lost from returning over time is the real challenge of long-term weight loss. Here are a few proven ways to keep weight off after you lose it.
Getting exercise early in the day is much better for your body than waiting until the afternoon or evening to do so. Exercising in the morning engages your metabolism and keeps it active throughout your day, leading to sustained calorie burning and increased fat loss. People who are active in the morning are also less likely to indulge their cravings and eat poorly. Keeping the weight you’ve lost away for good is much easier when you can get into healthy habits such as exercising in the morning, so be sure to incorporate this healthy change into your routine if you’re able to.
Get Enough Protein
Protein should be an integral part of your diet if you want to keep excess fat away, as it helps build muscle while boosting your metabolism and reducing hunger. Carbohydrates and sugar should be avoided to maintain your weight loss success, and the perfect replacement for them is protein. Healthy sources of protein include lean meats and poultry, eggs, lentils, beans, nuts and more. The average person needs to consume between 40 and 60 grams of protein every day.
If you start putting on a little weight, don’t let it stress you out. Some weight gain is normal every once in a while, especially during the holiday season or periods of time when you’re busy and miss a few days of exercise, or are forced by unchangeable circumstances to eat foods that don’t fit with your normal diet. By not worrying about these unavoidable occurrences, you’ll keep your stress levels low and your expectations realistic. Beating yourself up about an added pound or two here and there won’t do you any favors when it comes to your long-term health and fitness goals. You can always get back into your healthy routines and pick up where you left off.
Get Plenty of Sleep
A lack of sleep is one of the most overlooked causes of weight gain. Tired people are more likely to be hungry and make poor dietary choices, especially when their fatigue is experienced over a long period of time. Not getting enough sleep also leads to higher levels of stress, which has been shown to increase the rate at which the body stores fat. Fall asleep faster and sleep longer by not using any digital screens around the time you go to bed, making your bedroom dark and temperate, getting into a normal sleep routine and avoiding excess caffeine and sugar.
Drinking water helps with weight loss in several ways. When you drink plenty of water, your stomach will be more full throughout the day, which aids in managing hunger and cravings. You’ll also have sustained energy to keep you active and burning calories throughout your day. Your digestive system also relies on water to operate properly, being that water is necessary to break down carbohydrates and fat. Drink at least two liters of water every day, with your intake being much higher if you exercise regularly or live in a warm climate.
These are just a few of the best ways to keep the weight you’ve lost from returning. By getting plenty of sleep, staying calm when challenges arise, eating enough protein, staying hydrated and exercising early in the day, you’ll give yourself the best possible chance of continued weight loss without the worry of gaining any weight back.