How To Sustain Weight Loss


The most fundamental strategy of successful weight loss and weight maintenance is to burn more calories than you take in. All you need to do is to adjust your diet by cutting down on high fat and high calories containing food, and take simple exercise of thirty minutes or 10,000 steps daily.
But the major reason why you are finding it difficult to maintain your lose weight is because many diets are too restrictive with requirements that are difficult to keep up with. That is why I always tell my clients to check the list of the diet foods and exercises then chose the diets and exercises that really suit their lifestyle and they can keep up for life. With this they will never struggle to keep fit for the rest of their life.

Why You Regained Weight

1. Habit: Statistics shows that only about 20% of dieters who start off overweight end up successfully losing weight and keeping it off in the long term. The reason is that many people are not used to the diet and it is strange to their body, so after sometimes they gave up and go back to what their body is used to. I have said it times and again that weight loss is more of willpower rather than habits you can incorporate into your daily life.

2. Quick fix: Many people think of dieting as a quick fix, rather than a lifestyle to better their health, there is likelihood for you to give up and gain back the weight you lost if you see the weight loss program as a quick fix.

Time Tested Approach of Losing Weight And Staying There

Follow these time tested approach of losing weight and make it your daily habit and your weight loss result is sure:

1. Drink Water Regularly

Wake up and drink a glass of water (sometimes with lemon). This helps to stay hydrated and kickstart your metabolism. Also drinking 3-4 litres of water all day long help the metabolism thereby increasing the number of calories you burn throughout the day . It also help in promoting fullness throughout the day thereby making you eat less.





2. Be Mindful of Your Carb Intake


Carbs, especially those that are refined such as white bread, white pasta and processed fruit juices are agents for gaining weight. These foods have been stripped of their natural fiber. Diets that are low in fiber are associated with weight gain and obesity. Replace these food with low carbs like whole wheat, barley, wheat berries, quinoa, oats, brown rice.




3. Never Skip Breakfast


Eating breakfast is one of the most common behaviors reported by individuals who are successful at maintaining weight loss because this makes them full all day thereby consuming less food. Skipping breakfast leads to worse eating habits which automatically leads to weight gain. Eat protein-packed meal for breakfast to make you full thereby eating less throughout the day.


4. Eat Protein


Eating lots of protein especially in the morning will help you maintain your weight because protein induce satiety that is, it helps in getting full. It will automatically reduce the number of calories you consume per day, which is an important factor in weight maintenance. Also, protein helps in increasing metabolism which is needed to burn calories and fats in the body.



5. Exercise

Regular exercising for at least 30 minutes or taking a 10,000 steps daily per day plays an important role in weight maintenance. It helps to burn off some extra calories and increase your metabolism. You cannot maintain great weight without exercising. Make exercise your top priority. Walk for 30 minutes and visit the gym at weekend.
In addition to exercise, staying active throughout the day has proven to be very beneficial for maintaining weight. Make sure you maintain energy balance, which means you burn the same number of calories that you consume. And as a result, your weight is more likely to stay the same.


6. Eat Mindfully

Consuming snacks all day or not paying attention to how much you are eating can not help your weight maintenance program. Instead, eat from smaller meals this will help you to consume less, and always keep an eye on the food that you are consuming as a proper check will help you to know if you are over-eating or your consuming junk food. Breakfast, lunch and dinner along with 3 snacks (apples, carrots or cucumber) in mid of the major meals is a great package for the day.



7. Eat Vegetables and Fruits


Vegetables and fruits contain fiber that helps in digestion, and enhance our metabolism efficiency. You can eat a lot of these without adding a single weight. Vegetables like Broccoli, Kiwifruit, Peach,Grapes, Cauliflower, Spinach. Kale and fruits like Apple, Orange, Pear, Pineapple, Cherry, Grape are all good.




8. Avoid Eating Late Night


Eating late night is a sure way to pack on extra pounds in the body because at night you are less active. At this time, it is very difficult for the body when it is relaxed to do much work of digestion. When we are relaxed on the bed, the digestive system is bound to relax on some of its functions, meals taken at this late hour are often not digested thereby causing over weight. It is advisable to eat 2-3 hours before going to bed.





8. Avoid Sugar and Alcohol


Soda and alcohol comes with calories, which add to your weight. Avoiding soda is a great way to stay healthy and maintain fitness.






It is important to know that consistency is very crucial when it comes to keeping weight off. Maintaining weight loss is simple when you are consistent with your new healthy habit. You cannot maintain weight without maintaining a healthy habits, you need to forget your old unhealthy lifestyle.

I know it may seem to be overwhelming at first, there may even be some times that you take junks or avoid exercise. Don’t worry, there is bound to be some setbacks but the most important thing is that you regain yourself and go back to your goal. Sooner or later you will get used to your new healthy lifestyle and it will become effortless to maintain it thereby achieving your goal.


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