Have you reached your very best weight? Congratulations! You’re midway to profitable the load loss battle.
The subsequent part, maintaining that loss, requires a unique mindset. Think of it as a new everlasting eating regimen, not a return to your previous approach of eating, which is a positive approach to return to your previous weight.
Following these 4 golden rules will make it simpler.
Rule primary: Maintain your help community. If you had assist when you have been dropping pounds, stay in touch together with your doctor, group leader or eating regimen buddy — whoever offered you with the motivation that acquired you thru being on a restrictive food regimen. This means, she or he can encourage you to apply good weight-maintenance conduct. Cellphone and on-line contact may be all you want.
Rule quantity two: Don’t ease up on exercise. People who continue to work out regain less weight than those that don’t. Keep in mind that you may need to exercise much more now, especially should you start consuming many more calories than you consumed to shed weight. Use a fitness tracker and purpose to burn off at the least 2,000 energy per week from train.
Rule number three: If you didn’t select a perpetually weight-reduction plan to drop pounds, decide one now, one you could stay with for the long term. The Mediterranean food regimen, for example, presents a wide array of good-for-you foods and heart-health advantages.
Rule number four: As you move from a weight reduction food plan to a weight upkeep eating regimen, improve food intake very steadily. Start by growing day by day consumption by just 200 energy for one week. At the top of that week, examine your weight. If your weight stayed the same (no achieve), you’ve acquired your new restrict. Continue until the size tells you that your weight is staying constant. Keep in mind that sustaining your decrease weight will take far fewer calories than it took to keep your previous, larger weight — that’s why you possibly can’t go back to consuming the best way you used to. Maintain (or start) a food and train log to make it simpler to pinpoint the fitting stability of energy in and energy out.
The University of Chicago Medicine has more easy-to-follow ideas to keep away from weight regain.