Why Do So Many People Regain Their Weight?
10 Ways How To Never Regain The Weight You Lost
1. Consistency is critical. Stay consistent with your newly formed exercise and diet routine. You have to continue to eat and exercise, similar to when you were losing weight. The worst thing you can do is resume your old eating habits and sedentary lifestyle.
3. Make walking a part of your lifestyle. Walking is the most underrated form of exercise, and studies show that people who kept their weight off walked 35-60 minutes or did 10,000 steps a day. Park farther away, take the stairs, or daily walks.
4. Maintain and learn portion control. Tracking your calories shouldn’t be a forever thing. So learn what your portions look like so that when you stop tracking, you can continue eating proper portions.
5. Sleep. Getting enough sleep significantly affects your weight, and sleep deprivation is a major reason people gain weight and can’t maintain their weight. This is because inadequate sleep leads to higher levels of ghrelin, known as the hunger hormone, because it increases appetite, and poor sleepers have lower levels of leptin, a hormone necessary for appetite control.
6. Eat produce with every meal and snack. Fruits and vegetables are high in fiber and water content and low in calories (especially vegetables). People who keep their weight off eat more fruit and veggies.
7. Drink water. Drinking half of your weight in ounces of water a day will give you energy and suppress your appetite. If you can’t drink this amount of water, you’re consuming too many other beverages, such as sodas, juices, fancy coffees, or alcohol.
8. Maintain what you are doing. You can’t go back to your old habits. Those are the habits that caused the weight gain in the first place (dessert or wine every night, frequently eating out, splurging on the weekends ) unless you want to regain the weight.
9. Lift weights. Lifting weights burns calories and boosts your metabolism. The more muscle you have, the more calories you burn at rest (like watching tv or reading this article). Aim for a minimum of three days of resistance training per week. This will help preserve or increase your muscle mass while eating fewer calories.