Weight loss: Tips on Preventing Relapses
Once they hit their weight loss targets, many people begin to relax and don’t adhere strictly to their healthy diets or exercise routines. It is hard to get rid of old habits, especially those that involve eating. This is the reason quick-fix diets do not last for a long time, and dieters will end up regaining the lost pounds.
When not correctly done, dieting is capable of increasing the risks of weight gain. According to a study done in 2007 and published in the American Psychologist, dieters who regained more weight amounts within four or five years than they had lost initially made up two-thirds of the total percent.
Researchers believe that without exercise, low-calorie diets alone won’t help you deal with excess weight. Here are proven ways to help you avoid relapses after a weight loss program.
Have a food journal
A 2012 study that was published in the Journal of the Academy of Nutrition and Dietetics revealed that women who had food journals lost six pounds more when compared to those who didn’t. Food journals help dieters to meet their calorie goals each day and maintain a healthy weight. This is because, with a food journal, you will pay more attention to the foods you consume.
Nutrition Starring You owner and registered dietician, Lauren Harris-Pincus, believes food journals keep you conscious and aware. They will ensure you are honest by making you aware of your choice of food and sizes of the portions. It will keep you from selecting higher-calorie items because you need to write everything down.
Be consistent in following your diet
Having the same food each passing day can be monotonous but is among the recommended ways to help maintain your weight. A publication in the International of Obesity and Related Metabolic Disorders from a study in 2004 shows that those who strictly adhered to their diet each passing day are one and half times more likely to maintain their body weight within five pounds over one year when compared to those that eat more during holidays and weekends than over the week.
Research shows that flexibility in your diet increases your exposure to risky situations, which makes you lose control.
Fitness and nutrition expert Dr. Suzanne Fuchs says that the whole weight management process is a cumulative one. Maintaining a healthy diet helps you meet your weight loss targets.
Include a protein diet low in fat
Consuming a diet with low calories and fats while at the same time engaging in vigorous physical activity and frequently weighing yourself is linked to the proper maintenance of weight loss. Lean proteins, in particular, fill you up for an extended period and help in building up healthy body muscles.
Fuchs attributes this fullness to the more extended amount of time required for digestion of these proteins. The fullness will ensure your intake of calories reduces and thus help in general maintenance of weight.
Do not skip breakfast
There is a reason why scientists refer to the A.M meal as the most vital. Eating breakfast helps maintain weight loss goals.
A publication in the Obesity Research journal from a study carried out in 2002 indicates that ensuring you take breakfast all the seven days of the week will guarantee success in the maintenance of weight loss. When breakfast eaters were compared with non-eaters, they reported more hours of physical activity.
Contrary to common belief, not eating breakfast comes with zero benefits. No calories are saved. This mentality, Dr. Linda Everett believes, makes dieters opt for large lunch or high-calorie snacks. Everett recommends Greek yogurt and fresh berries to start your day.
Engage in physical activity
Those dieters who have successfully maintained their weight loss have been reported to be more active compared to their counterparts. A publication in the International Journal of Behavioral Nutrition and Physical Activity based on a study conducted in 2006 found that among those adults that reported weight loss, 31% of them reported success in both weight loss and maintenance.
Regularly engaging in physical exercise can help you maintain weight loss. Physical activities reduce the risks of diabetes and heart disease. Therefore, to make sure you lose weight and keep it at a healthy range, you have to supplement your diet with exercise.
Shedding off weight is hard enough. Maintaining your weight is even harder. Changing to a healthy lifestyle is the best solution. It will take discipline and commitment, but the results will be rewarding to your esteem and physical health.
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