Keeping fat off after a diet can be a challenging task, but it’s essential to maintain long-term weight loss and a healthy lifestyle. Here are some tips that can help.
1. Keep a healthy and balanced diet:
Don’t go back to the unhealthy eating habits that caused you to gain weight in the first place. Instead, focus on a balanced diet that includes plenty of fruits, vegetables, lean proteins, whole grains, and things that have fiber. Don’t forget a treat or something that you like daily, so you are not restricted.
2. Don’t skip meals:
Try to keep your normal meal times inside your usual eating window and don’t skip protein at your meals early or your body will be asking for what it needs in the form of an overconsumption session at night. Eat earlier in the day when most active and allow your body and GI to recover at night while asleep.
3. Monitor your calorie intake:
Even though you may have lost weight, you still need to monitor your calorie intake to prevent weight gain. Use a food diary or a calorie-tracking app like MyFitnessPal to help you stay on track. Watch portions and be sure to have protein at all meals.
4. Stay active:
Exercise is crucial for maintaining weight loss. Find an activity that you enjoy and aim for at least 30 minutes of physical activity every day.
Be mindful of your eating habits: Pay attention to your hunger and fullness cues and avoid emotional eating. Eat slowly and savor your food, and avoid distractions like television or phone.
5. Get enough sleep:
Lack of sleep can disrupt your metabolism and the various functions that make it harder to maintain weight loss. Aim for seven and a half to nine hours of sleep every night.
6. Stay hydrated:
Drinking plenty of water can help you feel full/satiated and prevent overeating. Aim for at least 1/2 your weight in ounces if you can as a reasonable goal for weight maintenance.
7. Weigh yourself at the beginning and end of the week:
If you still monitor this, you will not get off track.
Remember, maintaining weight loss is a lifestyle change, not a one-time event. It takes commitment, consistency, and practicing what you did while in a fat-loss phase to keep fat off after a diet. At KMF, we teach the practices that keep people moving forward with sustainable fat loss well into their future endeavors.
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