By Tola Gbadamosi
Everybody can lose weight, but maintaining your weight loss is another thing we should look out for. Experts have made mention on how to keep the desired weight forever.
Sure, you have a weight-loss goal to reach, but once you get there, you do not just stop eating right and working out. You keep it up because it is a healthy lifestyle that is livable and lovable by all and it makes you feel great.
So, you do not just want to lose weight, you want to lose the extra weight forever makes you feel like good riddance. While losing weight does take focus and dedication, it is important to remember that losing weight is not really a start-and-end process.
Wellness&Fitness spoke with DrLakanOladimeji who said ” when you make the transition from losing weight to maintaining weight, you have a little more wiggle room in your diet and workout plan because you don’t need to create a deficit of calories anymore, you just need to take in as many as your body needs in order not to gain or lose.
“So whether you’re just starting out on your weight-loss journey or if you’ve reached your goal weight, follow these top strategies to keep the weight off for good.
“Being active is extremely important for keeping weight off not to mention that it has other great health benefits, including helping cholesterol ratios, reducing blood pressure, improving mood and well-being, and strengthening the heart. Be sure to get active doing something you love; whether it is dancing, walking, biking, or playing sports, life is too short to do something you do not like.
” You could shoot for at least three days of cardiovascular exercise a week and two days of resistance training. Sessions should be at least 20 to 30 minutes each which you can even break up into smaller segments. with your heart rate up to 60 percent to 85 percent of its maximum.
“Although, multiple studies show that people who check the foods they eat lose more weight and keep it off for the longtime. In fact, the National Weight Control Registry, which tracks more than 3,000 people who have lost an average of 50 pounds and kept it off successfully for five years, has found that logging foods is one way to stay on track well after they’ve lost the weight.
“If you love cheesecake and chocolate but have a food plan that restricts you from eating them, chances are you’re going to feel deprived. And that is never a good thing which could typically backfires. To have a truly livable healthy lifestyle, you should include small treats by always eating in moderation in your diet.
” If you ask any successful weight-loss maintainer and I guarantee they do one thing drink at least eight glasses of water a day. Water helps support your metabolism, aids in removing fat from the body, can help cut cravings and is just good for you. So it is better you drink up”.
He added that, whether it’s a friend, family member or buddies having a support system is key. Another study that looked again at the National Weight Control Registry found that those who lost weight and continued going to bi-monthly support group meetings for a year maintained their weight. Those who did not go to support meetings with their trainers regained almost half of the weight they lost.
We should note that support doesn’t have to come from a face-to-face interaction, so if you can’t make it to a meeting, there is hope for you too.
Even if you’re already at your goal weight, never stop setting. And be sure to reward yourself to go see a movie, get a pedicure, enjoy a massage, buy new workout clothes, with good stuff when you reach your goals Rewards can sometimes be the best motivator of all.
Oladimeji mentioned that we should make a point every month to try something new. Whether it is a new exercise class, a change in your workout, a different recipe or a food you have never tried.
“Changing things up regularly will keep things fun and engaging. After all, no one nor even those fitness nuts who love to work out likes to eat the same meal or do the same workout day after day.
“I encourage many of my personal training clients to place a photo of themselves at their heaviest or unhealthiest somewhere that they can see it.
“You do not have to look at it every day, but once a week it is where and how far you’ve come. Keeping a photo of your past self in your wallet also comes in handy when you’re tempted to skip a scheduled workout or tempted to make an unhealthy option while dining out.
“You should feel better, too Losing weight is about improving your life, not restricting it. So be sure that you’re focusing on the positive and embracing your healthy choices each day. After all, it is a choice and you have chosen to be healthy and happy.