Just because you lost 10 or 20 pounds doesn’t mean that you’re out of the woods. It’s very much likely for you to gain back your lost weight — or even more — if you’re not careful.
According to studies, a lot of people who attained their weight loss goal tend to regain 50 percent of the weight they have lost within the first year after dropping it. This is true most especially for those who go back to their old ways such as eating more than they should and spending a lot of time in front of the TV or computer.
Losing weight and keeping it off actually require a complete overhaul of your eating habits and lifestyle — otherwise, you are likely to end up perpetually dealing with weight cycling or the yo-yo effect.
If you want to keep the pounds that you have just lost from creeping back in, keep on reading. Below you will come across some of the habits of people who lose weight and also keep it off. Don’t forget to share this article on your various social media sites to let everyone you care about know how keep those unwanted pounds away for good.
Eating More a Day
Fitness experts say that steering clear of food won’t make you slim for life — aside from being impossible to maintain for as long as you are living, dieting can considerably slow down your metabolic rate, too.
What you need to do instead is have 5 to 6 meals throughout the day. Just make sure that you opt for a small serving each time. Of course it’s still important for you to stick to the right eating habit — have more fresh fruits and leafy green vegetables, and steer clear of anything that’s laden with saturated fat and sodium.
It’s no secret that breakfast is the most important meal of the day. Without having it, it’s not unlikely for you to end up overeating all day long. But don’t just have any kind of breakfast — opt for something that’s healthy and can supply you with a steady dose of energy throughout the day.
Oatmeal, whole wheat bread, plain yogurt, eggs, a banana — these are just a few examples of breakfast staples that won’t wreak havoc on your blood sugar levels, thus saving you from feeling hungry all day long.
Having Healthy Fat
Most people who are bent on losing weight stay away from fat and fail miserably. That’s because what they don’t realize is fat, especially when consumed in moderation, can in fact help them slim down as it’s so satisfying. This is the reason why fitness experts encourage everyone to avoid food products labeled as zero or low fat.
Again, ensure that you consume fat in moderation. It will also help a lot of you focus on adding beneficial fat to your diet that can come from oily types of fish, nuts, seeds, avocados and healthy vegetable oils like olive oil.
Staying Physically Active
It’s not enough that you put the right foods in your mouth — you should also remain physically active if you want to lose weight and keep it from showing up sooner or later.
Needless to say, it is a good idea for you to exercise on most days of the week. Individuals who have lost weight and never gained them back actually make working out a priority. Fret not if you’re not into hitting the gym — you can look for ways to stay physically active such as taking the stairs, riding a bicycle or standing up while on the phone.
Keeping Stress at Bay
Believe it or not, stress is also something that can cause you to gain back the weight you just dropped. That’s because having high levels of stress hormones can cause your body to accumulate fat cells, plus it can also turn you into a stress eater who cannot say no most especially to sugary and fatty foods.
See to it that you engage in stress-busting activities after a particularly toxic workday or workweek. Also, don’t forget the importance of having 7 to 9 hours of restorative sleep.