One of the hardest things to overcome in your weight loss goals is to maintain your desired weight once you achieved it. This often happens in a yoyo diet where your weight is cycling from losing several pounds to gaining them back over and over again.
In cases where you’ve incorporated physical exercise and right diet in your weight loss regimen and you’re still gaining the weight back, several factors may have contributed to this weight cycle.
According to Bruce Y. Lee, M.D. and executive director for the Global Obesity Prevention Center at John Hopkins University, our body resists when we’re trying to lose pounds. It sees weight loss as a threat to our survival. To protect the body from losing weight, it resorts to slowing down the metabolism.
The body has the ability to remember what took place several generations ago when food was scarce. It doesn’t recognize the problems of obesity because this is a new issue it hasn’t evolved to fight just yet. That’s why there’s a tendency to regaining your weight quickly when you lose it much more quickly. But this isn’t a major problem. You have more capabilities of training yourself to maintain your desired weight. All you have to do is avoid doing the following things:
1. Don’t neglect your muscles
When you have a slow metabolism, you’ll burn calories more slowly. This can become a problem because you may lose muscles while losing weight. Experts say muscle mass is needed for a good metabolic rate. This means you better add muscle building exercises into your diet regimen. Aim for cardio and strength training to shed pounds while building muscles.
Eat lots of proteins. More proteins mean more muscle mass. But then your body keeps using proteins for some other uses, so you need to have enough proteins in your every meal. Eggs and meats are good sources of proteins.
2. Don’t neglect what you put into your mouth
Most often, if a diet is your only means for losing weight, you’ll gain more weight than what you lose, especially if you follow your diet plan strictly. Once your body senses that you’re going to lose weight, it pushes your hunger hormones on alert levels, which urge you to eat more, and suppresses the hormones that make you feel full. As a result, you’ll go back to your old eating habits and are likely to eat more.
It takes more than a diet plan when you’re on your weight loss journey. You have to have the right mindset that can aid you. Writing down what you eat every day is one way of tracking your progress and finding out when you’ve gone beyond your limits.
3. Don’t skip breakfast
If you’re not following an intermittent fasting diet plan, never skip breakfast. Breakfast has been regarded as the most important meal of the day for a good reason. When you wait longer to eat, you’re more likely to grab for sweets and refined carbs to retain your dipping blood sugar levels.
Your breakfast should be filled with more proteins. You can opt for oatmeal or scrambled eggs. But if you’re in a hurry and unable to cook, preparing a five-minute protein packed smoothie will definitely do it. Smoothies heavy with protein make you feel full longer and decrease your cravings.
4. Don’t deprive yourself of proper sleep time
A good shuteye is crucial in your weight loss goals. A lack of sleep can make you feel hungrier the next day. It’s because your hunger hormones increase when you’re sleeping less. Another thing is, a lack of sleep affects your mood. It makes you feel low and depressed. Once you’re in this mood, you’re likely to reach out for sugary foods and refined carbs. Make it a goal to sleep for at least seven hours. If this is hard for you to do, you can find ways to help yourself develop the habit of sleeping better. The internet is full of good resources for sleeping issues.
5. Don’t be influenced by the people around you
Your family, friends, workmates, and other people you interact with on a daily basis have a big influence on your eating habits. When you’re eating healthy but they aren’t, it’s more likely that you’ll eat the food they’re eating.
To overcome your eating temptations, find someone who’s also on the path to health and wellness. You can support each other on this path. If you can’t find anyone, try to reduce eating out with friends and cook your own food instead.
6. Don’t drink with your meals
Too much alcohol consumption has been found to be one of the contributory factors to obesity. Moderation is key. However, moderation can be challenging when you’re eating at the same time. You tend to eat more when you drink, which can increase your intake of calories. If possible, avoid drinking with your meals.
7. Don’t eat heavily in late afternoons
The time of day when you eat your meals can also contribute to your weight gain. According to research, participants who ate later than 3 pm were found to have increased weight gain compared to those who ate earlier because there are more chances to burn calories while resting when you eat earlier than 3 pm. The best strategy is to eat more during breakfast.
8. Don’t push yourself too much
Losing weight calls for lots of patience and understanding. You need to be gentle with yourself when you start to gain your weight back after the initial excitement of losing extra pounds.
When you set goals, you have more chances of failing to hit your target than hitting it all at once. Weight loss is not only a journey of your body but also of your will and wits. Don’t easily give up or call yourself a failure when your efforts seem to be in vain. Knowing what works and what doesn’t is key in aiming for your target.
A failure doesn’t mean it’s the end. It only means you need to take another route until you will find the right path suited for your body and mind. Your body’s work is to protect you. Be gentle with it. Once you get your body’s trust in your capability, it will willingly follow you wherever you lead yourself. And becoming successful at weight loss is just one of the many possibilities you and your body are able to do.