You’ve just lost weight and you don’t want to see that number go back up on your scale. Although gaining the weight back might feel inevitable, it doesn’t have to be. In fact a recent analysis by the National Weight Control Registry found long-term weight maintenance is possible — if you follow these key behaviors. Below, 12 tricks from dietitians and successful dieters who were able to lose and weight and keep if off.
1.Build more lean muscle.
Maintain, or even increase, your metabolism by continuing to build lean muscle. “Muscle has a higher metabolism than fat does,” explains Emily Banes, RD, clinical dietitian at Houston Northwest Medical Center. If you don’t yet train with weights, add this type of exercise to your overall program now. If you do, increase the amount of weight you’re working with to keep yourself challenged.
2.Fight off hunger with more filling foods.
A three-year University of Pittsburgh study of 284 women between the ages of 25 and 45 found that those who avoided weight gain the best were the ones whose meals kept them feeling full.
3. Count calories.
Another hallmark of successful weight maintenance, according to the University of Pittsburgh study, is regularly counting calories. Use a journal such as My Calorie Counter to keep a running total throughout the day if that helps you keeps track of calorie consumption.
4. Plan your meals in advance.
A maintenance diet has a lot of the same components as a weight-loss diet. Having a meal-by-meal plan that you can stick to, although it has more calories than your diet plan did, can act as a guide to keep you on track.
5. Weigh yourself daily.
The same CDC study reported that people who weigh themselves once a day are twice as successful at keeping off lost weight as those who don’t step on the scale as often. Daily weigh-ins, which can be discouraging when you’re on a diet, can be a boon during maintenance; they let you see, and stop, any slow creep upward as soon as it happens.
Now that you know the secrets to long-term weight-loss success, get started with your weight management program today!
Blog Article Entry by: Heinrich Joseph F. Paras, UST-SN