Maintaining weight after dieting

After the stage of losing excess weight is completed, some measures must be taken to ensure that the weight does not return again and to maintain the fitness of the body throughout life.

Losing weight is one of the great challenges that many people face. During the dieting journey, many difficulties and obstacles occur to reach the desired result.

Therefore, methods must be followed that ensure that the ideal weight is maintained after losing many calories, as many studies have shown that few people have the ability to maintain weight after dieting.

Reasons for regaining weight after dieting

There are some common reasons that lead to regaining excess weight after losing it, and they are:

Eating unhealthy foods: After feeling deprived for a long time, it is difficult to resist many foods that cause weight gain, and over time, the weight begins to increase again.

Reduced burning: This is a result of not following a healthy approach to eating food, which helps in burning fats by eating small meals at varying intervals.

Lack of exercise: which helps in burning and not gaining weight, so physical activity gradually decreases, which facilitates weight gain, especially with increased food intake.

Methods for maintaining weight after completing the diet

To increase the chances of maintaining weight after following a healthy diet, this stage must be well planned by making lifestyle adjustments, and this is through some procedures, including:

1- Commitment to eating basic and secondary meals

You should eat breakfast that helps to feel full throughout the day, as well as increased energy that helps increase physical activity.

Other meals also contribute to burning, especially small meals, which are vegetables and fruits.

Food must be eaten on time and not late, as breakfast is at nine o'clock at the latest, lunch is from two to three in the afternoon, and dinner is at six to seven in the evening.

2- Regular exercise daily

And considering it an essential part of daily tasks, this plays an important role in maintaining weight and not regaining weight later.

Exercise helps burn extra daily calories, as well as increase your metabolism.

It is recommended to practice brisk walking daily for 30 minutes, as this ensures stability of weight.

3- Attention to protein intake

Protein contributes to reducing appetite and promoting a feeling of fullness, and thus not feeling hungry and eating more food, and this is because it increases the levels of some hormones that stimulate satiety.

Eating protein regularly increases metabolism and metabolism in the body.

It is recommended to have a variety of protein sources when eating, and not to be limited to one variety, whether animal or vegetable proteins.

4- Measure your weight regularly

Weight control can be an effective way to keep it from gaining ground, as it serves as a warning tool if you gain some extra calories to stop unhealthy eating habits.

Weighing is not required daily, but it can be every three to four days.

5- Limit carbohydrate intake

The increased intake of carbohydrates will contribute significantly to weight gain again, and therefore it is preferable not to increase them.

It is recommended to replace foods made from white flour with those made with brown flour, because they are much lower in calories.

6- Not to give in to weight gain

An important measure that reduces the possibility of gaining weight after losing it is not to give in to eating a lot, even after eating heavy meals frequently.

You must pay attention and stop mistakes before you reach a stage where it is difficult to control appetite, because there is no problem with enjoying delicious meals for some days, but this should not be continued for a long time.

7- Preparing for events and holidays

If you have a special occasion or holiday in which you are forced to eat different foods that are high in calories, you should prepare for this by maintaining the weight in the period leading up to these times.

Thus when you spoil a healthy diet during this period, there will not be much weight gain.

8- Eat a free meal

Even with a healthy diet, it is advised to have a free meal at the end of the week to help increase your burn and increase your enthusiasm for completing the proper eating pattern.

But you should not exceed one meal in which you eat what you want from fatty foods and sweets, to get back on the right track later.

9 - Drink a lot of water

There are some habits that should not be stopped after dieting, the most prominent of which is drinking water, so do not give up on hydrating your body, because this helps rid it of toxins, increase the metabolism process and maintain high burning levels.

It is recommended to drink 8 cups of water a day, especially in the winter season when the feeling of thirst is reduced, so you should not neglect drinking water.

10. Get a good night's sleep

Deprivation of the type is one of the factors that lead to weight gain, because lack of sleep leads to high levels of the hormone ghrelin, which is known as the hunger hormone because it increases appetite, and in turn low levels of the hormone leptin, which is important to control appetite.

The less sleep you sleep, the more you will feel hungry and eat more foods.

Also, staying up late at night increases the chances of eating, which is one of the wrong habits that greatly increase weight.

It is preferable to sleep no later than ten in the evening, and for 7 hours a day.

11 - Not to be subjected to stress and tension

Feeling stress and anxiety are linked to weight gain, because this causes high levels of cortisol in the body, which leads to increased fat in the body, as well as an increase in the appetite for food.

Also, stress leads to eating quickly, which makes you eat a lot of food before you feel hungry, but you must eat slowly.

And to reduce stress and stress, there should be a daily plan to do various tasks, and to practice relaxation exercises.

12 - Obtaining external support

One of the important things that help in maintaining weight is having people who support you after losing weight, as the surrounding people are more influential, whether positive or negative.

When the wife cooks fatty foods, the husband will not be able to resist them, and this applies to anyone in the family.

Having the people around you motivate you to maintain a weight and share a healthy diet will help you maintain your new weight.

13 - Eat more healthy foods

As healthy foods are an ideal alternative to harmful foods that cause weight gain, when you feel hungry, you can resort to them to satisfy this desire.

Vegetables are at the forefront of these foods, and therefore various types of fresh vegetables must be available at home.

You can also eat many types of fruits that contain vitamins important for health and do not cause weight gain, such as apples, guavas and pears.