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8 ways to maintain weight loss after dieting

8 formas de mantener el peso perdido después de hacer dieta

After months of intense dieting and making sacrifices, you reached the size you wanted. But now, you are faced with an unsettling challenge : how do I keep the weight off? Will I have the rebound effect? ​​Should I be on a diet forever?

Studies confirm that most people who lose weight regain it, and can even gain up to twice the pounds they lost , which means that the secret is not in the diet, but in knowing how to maintain it. in the time.

You must be careful, because the so-called fad diets can create temporary eating patterns with short-lived results. And if you slip back into your old eating habits, you'll have to go back to the beginning of the road.

Why do we regain the weight we lost?

There are three main reasons why you tend to gain weight after a diet to lose weight.

The good news is that there are several healthy, scientifically proven strategies that can help you in your effort to maintain your new figure.

How to maintain the weight lost after dieting?

It is proven that to maintain your ideal weight, in the long term, the key is to establish a plan to maintain healthy habits of eating, resting and exercising.

If you take responsibility and develop new healthy behaviors, your victory will last.

  1. Stick to a Healthy, Realistic Eating Pattern: If you opt for a healthy lifestyle, your challenge will be to consolidate the positive eating habits you adopt in the process of shedding a few pounds.

Studies of people who lost weight and kept it off for at least a year show that most continued to eat a low-calorie diet compared to what they ate before dieting.

What is the way to achieve it? I recommend the following:

How to maintain the weight lost after dieting?
  1. Keep your eating patterns consistent: Stick to your plan, regardless of changes in your routine. Plan carefully and in advance for weekends, holidays and special occasions. So you can keep healthy food on hand when sharing with friends and family.
  1. Be physically active every day: Those who have lost weight and kept it off typically spend 30 minutes exercising at a moderate intensity, most days of the week.

For example, walking briskly in the morning, at lunchtime, or at night. Some people may need to consult their doctor before choosing the type and level of physical activity that is right for them. Limit downtime and intersperse moments of movement

  1. Take care of your sleep and make sure it is deep: clinical studies have proven that adequate and quality sleep offers a greater chance of maintaining your body weight. Therefore, it is extremely important that you comply with your rest hours. Remember that you should sleep between 7 and 8 hours a day.

If you have trouble sleeping or suffer from insomnia, we give you the perfect formula to sleep through the night

  1. Keep a journal to monitor your eating and physical activity so you can track your progress and spot trends. For example, you may notice that your weight increases during periods when you work overtime.

Recognizing it will make you correct and opt for different behaviors, such as taking your healthy food and taking breaks to do some exercise at the office.

  1. Control and watch your weight: it is important that you do regular follow-up to control the weight lost. In this way, you can quickly correct your exercise and eating plan as needed. Set a warning weight, such as, "no more than 3 pounds." If the scale increases, review what may have changed in your habits and regain control.
  1. Control intakes for emotional reasons: there are triggers such as stress, depression, sadness and happy situations such as parties, celebrations or going out to eat with friends, in which you can overeat. Make a plan to reduce your risk, above all, control the emotions that drive you to eat more. You can exercise, read, take a walk or meditate.
  1. Seek support from family, friends, and others : Studies indicate that those who manage to keep off their weight often rely on the support of others to stay on track and overcome obstacles. Having a friend or partner who is also losing weight or trying to maintain their new height can help you stay motivated.

Remember that achieving and maintaining your ideal weight not only has benefits for your figure.

It will also improve your health, your cholesterol and blood sugar levels, your blood pressure can normalize, you will have less stress on your bones and joints, and your heart will work less.

But this requires your maximum effort and a lot of commitment. Of course you can do it, with a combination of changes in habits in your life, food and physical activity.

And keep in mind that if you fall back into your old habits, it doesn't mean the battle is lost.

Try to determine what caused the relapse and find another way to deal with the situation. Refocus on your eating plan, get plenty of rest, and exercise.

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