Let´s find a way to maintain the new weight
How to Maintain Weight After the Diet
There has been a lot of publicity about how nearly 100% of diets end in failure. A few years after losing weight, most dieters find that their weight has gone back to pre-weight loss levels. Sometimes even sooner than a few years, more weight has gone back on than was lost. Why is this? A lot of dieters, of course, do lose weight they want to lose. Then they think: “Great! Now I can go back to my normal diet – bring me a pizza. Large!” Some dieters are disciplined and rational on finishing their diet. This later slips, however, as they forget the struggle they had to lose the weight.
Maintaining weight is achieved with the right life-style. This should include a good nourishing food and adequate exercise. It should be a disciplined, yet enjoyable, approach, so that all the weight lost does not quickly reappear.
Maintaining Weight-Loss Long-Term:
If you have hit your target weight, or are very close to it, then you should be proud of yourself. Many people never manage it, despite trying many times, sometimes over many years. On achieving the right weight, it is important to stay there and not find it creeping on again.
Continue to weigh yourself frequently – daily is good
Maintaining the right weight is part of an overall life-style, so checking it regularly should be routine. Step on the scales every morning, so that you see if your weight is starting to creep up again. Small day-to-day changes, up and down, are normal. If, however, your weight is going up week to week, it´s time to do something! Not weighing frequently risks suddenly finding one day that you´ve put on a lot of weight. And you have to think of dieting again and so the cycle continues.
How to maintain weight, yet eat a nourishing and satisfying diet
To lose weight, you – hopefully – adopted a nourishing diet that did not leave you feeling hungry all the time. Once you have reached your desired weight, you can relax on quantities and even, sometimes, on content. You should eat plenty of fiber, which you get from plant foods. Foods like grains, beans, nuts, legumes, vegetables and fruits are usually fiber-rich. Consequently, as well as being generally “very good for you”, they are also good for leaving you feeling full.
Some experts advise always eating a good nourishing breakfast as part of routine. Breakfast comes at the end of a long gap without food and stops any possibility of starting the day hungry or of soon feeling so. It is probably more a matter of personal preference. If you feel hungry in the morning, then you should have a filling breakfast, but if you do not feel hungry – then skip breakfast.
At the end of a diet, you should be able to give up all those “dieting products”. The special protein drinks, the diet shakes, the special (often expensive) diet foods. You will not need them any more! They most certainly should not be part of your permanent eating regime.They would, of course, have been better avoided altogether. This website is about healthier and lasting ways of losing weight!
Many people turn to food if they are under stress or pick at usually unhealthy snack-foods when watching TV. Both these tendencies should be avoided, particularly as the food consumed is likely to be fattening junk food. There are healthy, more filling, foods that can be consumed – if necessary – while watching TV or when under stress. These healthy alternatives include, but are certainly not confined to, celery!
Diet and alcohol
As part of a diet, most people cut back on, or even eliminate completely, alcohol consumption. It is a good idea to remember that alcohol is usually full of calories and hence, taken in quantity, is certainly fattening. There is some controversy about this, in that some people maintain that alcohol is not fattening, because you feel less hungry after drinking it. This is probably not true for most people, particularly considering how agreeable a big Indian curry, say, is at the end of an alcoholic evening.
Human beings need exercise for health and it also helps to maintain weight. About an hour to ninety minutes a day of exercise is about right for most people, but not necessarily all at once. An hour can build up – walking to the shops, walking to work, taking the dog for a brisk walk. Cycling is both enjoyable and good exercise. Swimming at the local pool. There are times when instead of hopping into the car, you can walk or cycle. “Moving” can soon become natural, normal and instinctive.
As you get fitter, so you will enjoy and look forward more and more to exercise. Picking out various 5 mile (8 kilometer) routes for walking, then keeping track of times and trying to improve them, is enjoyable and also leads to feelings of vigour and generally “feeling good”. Irrespective of whether exercise causes in itself weight loss, it certainly leads to feeling good about yourself, which makes it much easier to stick to your lose-weight plan.
Gone off plan
When you have finished the “formal” part of your diet and have reached the weight you want to be at, it is important to continue to monitor yourself. Hopefully, you will have followed one of our suggestions for a diet, so that the diet actually forms part of your new regular life plan. The diet is over now, but the life plan continues – you have relaxed the diet and eat a bit more when you feel like it, sometimes you consume things that were off-limits on the diet. That is all OK – so long as you get back to plan. You should avoid finding suddenly that you unconsciously crept back to the eating habits that originally made you overweight, or even “fat”. (Also, if you have a dog and you have been taking it for long walks as part of both your fitness and weight loss plans, keep it up! It´ll help the dog stay slim and fit, as well as you.)
Avoid endless diet cycle!
Many, perhaps even most, dieters find themselves on an endless cycle of overweight, dieting to get back to a healthier weight, putting it all on again, a new diet……..That is why the only system that is likely to work in the long run is to have an overall plan, a system of life that becomes second-nature, one that you positively desire to get back to if for some reason you went off it for a while.
All “pie in the sky?” No. If you reach a good weight by a diet that is basically part of your new life and you improve fitness by exercise, then you will find that you enjoy life a lot more and will not find your weight going back up again.
Sometimes, you will have gone off plan – overeaten, abandoned your exercise for a while. That´s OK. Human. It´s just a question of getting back to plan as soon as possible. Never just forget your weight for long periods. The things that keep it at the right level soon become second-nature.
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