You finally eliminated those excess pounds and after a while, you gain the weight back?
Well, if you are trying to lose weight, you may be aware of the fact that the most difficult part is not losing the weight but not gaining it back!
Recent studies showed that fighting overweight or obesity can cause large fluctuations in a person’s body weight, often known as weight cycling or ‘yo-yo’ dieting.
Losing weight is a challenging process. When it comes to losing weight, you know that you should have proper diet and exercise regularly, right? But once it is all gone, what is the trick to not gaining that weight back?
Let’s find out more which are the best ways to lose the weight and not gain it back!
5 Ways to Lose Weight (And Not Gain It Back)
1. Keep Yourself Accountable
It can be really difficult to control your eating habits and exercise regularly. However, you should keep yourself accountable.
Find a friend or family member that will help you through this weight-loss process. To keep yourself on track, you should report your progress every week to someone.
You can also find online communities where you can post your progress. In this way, you will keep each other accountable.
2. Keep Your Body Moving
Keeping up your routine is a key to losing weight. Once you lose weight, don’t let yourself to skip a gym day or two and relax. In order to maintain a weight loss, you should exercise at least 30 minutes a day on most days of the week.
Also, you should do strength training two times a week. Many studies showed that people who exercise regularly and keep their body moving can easily lose weight and don’t gain it back.
So, it is very important to keep your body moving, even when you reach your goal. Go for a walk, go to the gym or lift weight! Just do something that will keep your body moving!
3. Eat Regular Meals
The mid-afternoon and late-evening munchies are responsible for gaining back the weight. You may think that skipping breakfast is a great idea when you are trying to cut down on your calorie intake.
However, it has been shown that you should not skip breakfast! Eating regular meals will boost your metabolism and prevent overeating later in the day.
So, make sure to have smaller meals 4-5 times a day. Meal planning is a great way to eat regular meals!
4. Don’t Give Up
Don’t feel bad if you gain the weight that you lost! There are many factors that can make your exercising and healthy habits quite difficult. But, don’t get discouraged!
Just stay motivated and keep moving on! In order to stay motivated, you should constantly challenge yourself. If you haven’t been to the gym in a week, make sure to find some time and start again!
Even if you had an unhealthy meal, don’t blame yourself! Just forget about it and continue with your healthy eating habits!
5. Monitor Your Habits
This includes eating, weight, and exercising. You should weigh yourself on a regular basis. There are times when you need to be more cautious about keeping yourself motivated when it comes to eating and exercising.
If you have a busy week at work, this could mean that you will eat out more, which can result in gaining back the weight you lost. So, it is very important to prepare healthy meals beforehand or hit the gym more!
After a few months of achieving their goals, some people can gain back the weight they lost. If this happens to you, don’t feel bad! This can happen to everyone!
After losing the weight, you should keep following the healthy habits. Even though you can eat a little bit more, you should not stop living that healthy lifestyle!