Health & Fitness

How to Lose Weight and Prevent Gaining It Back

Losing weight is difficult and maintaining a healthy weight can be even more challenging. Unfortunately, many people who lose weight gain eventually gain it back. Only about 20% of people who adopt diets to lose weight manage to keep it off in the long-term. However, you should not let that discourage it. There are plenty of ways to lose your weight and keep it off. Keep reading to learn about them.

how to lose weight and keep it off

1. Prepare for Setbacks

Every weight loss journey has its setbacks and proper preparation can help you navigate them. There are instances when you may skip a workout, give in to your cravings, or drink less water than you should. Have a plan to deal with the slip-ups to avoid gaining your weight. Plan for your holidays and vacations as well.

2. Protein

Increase your intake of protein even after attaining your goal weight. It promotes fullness and suppresses your appetite making it possible to maintain your weight. Proteins lower the levels of hormones that may trigger hunger. By eating less food, you reduce your caloric intake and increase your chances of maintaining a healthy weight. Your body uses a lot of energy to break proteins down. You are, therefore, likely to burn many calories throughout the day. The best sources of protein include eggs, fish, plain Greek yogurt, lentils, and beans.

3. Do Not Skip Breakfast

Eating breakfast every day may help you maintain your ideal weight. It kick-starts your metabolism and promotes healthy eating habits. Some of the best breakfast foods include wheat germ, eggs, bananas, and smoothies. A good breakfast sets the tone for the rest of the day. If you eat the wrong foods, they can make your cravings worse.

4. Regular Exercise

Regular exercise has a major role in weight loss and maintenance. It increases your metabolism and helps you burn extra calories. You can get the best results by combining exercise with weight loss pills. It works best when combined with lifestyle changes. Do not stop working out when you reach your goal weight. Studies suggest that if you do at least 200 minutes of moderate exercise every week after weight loss, you are likely to maintain it.

5. Hydration

Drinking enough water may be great for weight maintenance. It keeps you full hence reducing your calorie intake. Consider drinking a glass of water before your meal. It may reduce your calorie intake by up to 13 percent. Drinking water may help you burn more calories throughout the day.

6. Weigh Yourself Often

Weighing yourself regularly may help keep your weight in check. If you cannot weigh yourself on a scale every day, take note of how your clothes feel. Being aware of your progress can help you keep up good habits and drop unhealthy ones. People who weigh themselves regularly are likely to eat fewer calories per day and exercise regularly.

7. Get a Support System

A good support system may help you lose some weight and maintain your goal weight. Find people who will support you and be accountable. They should join you in leading a healthy lifestyle. A good support system should include people with similar goals and habits.

8. Consistency

Being consistent is the secret to avoiding weight gain after you lose it. Avoid on-and-off dieting programs and stick to one healthy one. Commit to your exercise routine and a healthy lifestyle. Even though adapting to changes can be difficult at first, healthy habits can become second nature if you are consistent.

9. Make Sustainable Changes

When trying to lose weight, avoid doing too much at once. If you use unrealistic diets or impractical weight loss routines, you may end up gaining back more weight than you lost. Avoid diets that leave you feeling deprived and stick to practical and sustainable options.

keep your weight off

Sleep is great for weight control. Sleep deprivation is a risk factor for weight maintenance and it can make it difficult to keep up your healthy weight. Failure to get enough sleep may increase your ghrelin levels. It is a hormone that increases your appetite. It may reduce the levels of leptin, a hormone that is responsible for appetite control. If you do not get enough sleep, you may feel tired and unmotivated to cook healthy foods or work out.

Losing weight is not enough. You must put in effort to keep the weight off. Fortunately, there are plenty of ways to maintain your weight loss and stay healthy in the long run. Keeping weight off is about more than just your diet. It also involves getting enough sleep, being consistent, and preparing for potential setbacks.

Susan Harris

By Susan Harris

Susan Harris is the owner of Rooted Mama Health. She is the mother to two amazing children and wife of a loving husband. She strives to provide the world with all the information they need to live a happy and health lifestyle.