Losing weight and maintaining it are the most difficult goals that you have to achieve especially when you are at the point in your life where losing a pound is an impossible task. There are so many suggested ways to lose weight but not all of them are proven to be effective and safe. According to the recent research analysis of the National Weight Control Registry, long-term weight maintenance is doable as long as you follow certain behaviors that can help you make that change.
Ten Steps To A Better You!
Perseverance and your willingness to lose weight and keeping it off will not always be enough according to some dieticians and dieters. There are certain behaviors that you should follow that can greatly affect not only physically but also mentally for you to be able to achieve the weight that you desire. Here are the tips from the experts that you should know of:
- Build More Muscles. It is important that you maintain or increase your metabolism by continuing to build more lean muscles. Always remember that muscles have higher metabolism compared to fat. If training with weights is not yet on your program, you should add this now to increase the amount of weight that you are working out with to keep yourself challenged.
- Fight Off Hunger with Filling Foods. According to a study from University of Pittsburgh that was conducted on 284 women who are 24 – 45 years old makes it easier to avoid weight gain by eating foods that can help them feel full. You can achieve this by taking in foods that are high in fiber, fruits and vegetables, whole grains and also lean protein.
- Avoid Temptation. The temptation will always kill our goals in maintaining a healthy body weight. According to the University of Pittsburgh studies, women who are able to control their weight are the best with it comes to resisting the temptation. However, this does not mean that you have to totally stop eating treats and desserts. Instead, limit your moments. Try to plan ahead when you want to eat out and eat as less as you can.
- Be Mindful Of Your Calories. Regularly counting your calories is another way for most women to maintain a desirable weight. You can keep a journal, or download an application that you can use all throughout the day to record your progress. Most women who take less than 1,800 calories a day are considered to have limited fat intake.
- Plan Your Meals Ahead. According to experts, maintenance diets are somewhat the same as the weight-loss diet. You need to have a meal-by-meal plan that you can stick with. Normally, this will have more calories compared to your diet plan but this will act as your guide to keep you on track.
- Add More Minutes To Your Exercise. Fitness experts believe that 30 minutes a day of physical activities for a total of 5 days a week but putting more emphasis on “the more you exercise, the better” mentality can help you better maintain a weight loss. Keep your goal at about 60 to 90 minutes of physical activities every single day.
- Measure Your Portions. One of the biggest factors that contributed to the success of weight control is weighing portions and fats, especially caloric foods. This doesn’t mean that you have to bring a weighing scale everywhere you go, but using it at home as often as you can is very important. This will teach you how to eyeball the portions and sizes at restaurants and you would have an estimate of how much to eat when not at home.
- Weigh Yourself Every day. Many would think that weighing yourself every day is too much, but in reality, this will help you take note of the changes that you have within the day. According to a study, those who weigh themselves on a daily basis have twice as much success in losing weight. This can be discouraging when you are still on a diet, but when maintaining your weight comes, this can help you stop and make adjustments to your daily routine.
- Include Dairy. Those who are eating three or more servings of a low-fat dairy every day are more likely to be able to keep off the weight compared to those who eat one serving or less in a day. For women, doing this can increase the benefit of improving your bone health.
- Your Plate Should Be Your Guide. Using the “plate method” is one of the most effective ways when you are counting the calories or when you are measuring your portions. One sure tip is when you are serving yourself using the plate method, over 50% of what you have on your plate should have vegetables, and the remaining portion should be divided equally for lean protein and whole grains. When you want to go back for seconds, limit your choices to vegetables, fruits, or low-fat dairy only.
The Negative Effects Of Overweight And Obesity
When your weight goes out of your control, you will be at risk of different deadly health complications. This is the reason why both men and women should watch their weight by eating the right foods and doing exercise regularly. If not, here are some of the possible serious diseases and health conditions that you might be at risk of:
- High blood pressure. This is also known as “hypertension” and this is one of the common diseases where the volume of blood that flows through your blood vessels or arteries is very high.
- Type 2 Diabetes. Also known as “Diabetes mellitus”, Type 2 Diabetes is a metabolic disorder that can be long-term and is usually characterized by a high blood sugar. This can also cause insulin resistance, and even insulin deficiency. The most common symptoms include increased thirst, frequent urination, and sudden unexplained weight loss.
- This is a very common degenerative disease of the cartilage and the bones surrounding it. This can cause severe pain and stiffness in the hip, knee and the thumb joints.
Losing and maintaining our weight is very important if we want to be healthy. This is one of the most effective ways to prevent serious health conditions that can put our lives at risk. Follow the simple yet very effective steps mentioned above and in just a short period of time, you will be able to see the noticeable changes not only physically, but also emotionally and mentally.