Multiple diet books claim to have all the answers to successful weight loss and keeping it off forever. Some require you to eat less or cut out all carbs; others are low in fat. So, what’s the best way to lose or maintain a healthy weight? The truth is there is no magic solution for permanent weight loss.
What works for others might not work for you since our bodies respond differently depending on your genes and nutritional status. For example, one person might respond well to counting calories or using restrictive methods, while another works better with the freedom to plan their weight loss without restrictions. There is no easy fix, but there are practical steps that you can take to maintain a healthy weight and avoid emotional eating, whether you want to lose or maintain your current weight.
In This Article
3 Ways to Maintain a Healthy Weight
#1 Calorie control
Successful weight loss happens through this simple equation: creating a calorie deficit by eating fewer calories than you burn. But if it’s that easy, why is losing weight so hard? An explanation for that is that when you cut back on your caloric intake, you may lose a few pounds, but after a few weeks, the weight loss plateaus.
The reason is that when you start losing weight, you lose water weight, lean tissues, and fat. Then, your metabolism slows, and your body changes. So, to continue losing weight, you need to keep cutting back on the calories. The other thing is to replace processed foods with whole foods. The trick is that 100 calories from a cake can have a different effect than 100 calories from fruits, yet you won’t feel full.
Unlike simple sugars, high-fiber foods fill you up for longer. Also, avoid emotional eating to relieve stress since it will derail your weight loss plans. Instead, find healthier ways to calm yourself, like meditation or yoga. To lose weight, you need to consume fewer calories than your body uses, while to maintain the weight, you only take the calories that your body requires.
Also Read: Facts about Fast Foods That Will Make You Rethink Your Health Choices
#2 Regulate Your Carbs intake
Too much calorie intake is not the primary problem, but consuming a lot of carbs is. The reason is that the body prioritizes digestion and absorption of carbs. Therefore, if you take a lot of refined carbs, such as white rice or pastries, the body releases insulin hormone to trigger the conversion of the excess glucose to be stored in the form of fat, leading to weight gain.
To maintain a healthy weight, replace refined carbs with whole grains. In addition, consuming healthy fats found in avocados, nuts, and seeds boosts satiety, so you eat less food. Combine this with large quantities of fruit and vegetables.
#3 Adopt a Healthy Lifestyle
Most people who lose weight on a diet would regain it in a few months or years, especially if it were restrictive. Adopting a healthy lifestyle is the easiest way to maintain a healthy weight after losing weight. Here are a few simple strategies:
- Stay physically active to burn the calories that you consume. Strive to have at least 150 minutes of moderate exercise every week. Avoid sitting down for long hours, especially watching TV. Ensure that you incorporate physical activity in every aspect of your life.
- Keep a food diary to record your diet patterns so that you are accountable to yourself and gear back on track when you go back to unhealthy eating.
- Eat three healthy and balanced meals every day. First, ensure that you eat breakfast because it boosts your metabolism and reduces the chance of cravings. Then, fill your plate with fruits and vegetables and reduce refined carbs and unhealthy fats.
Also Read: 7 Simple Rules for a Healthy Lifestyle
FAQs
- What is the healthiest way to maintain a healthy weight?
Adopting a healthy lifestyle is the healthiest way to maintain a healthy weight. You should eat small portions of healthy foods, be physically active, reduce stress levels, stay hydrated, and get optimal sleep.
- What is the routine to maintain weight?
One of the best routines to maintain a healthy weight is choosing healthy food alternatives and getting 150 minutes of moderate-intensity exercise weekly or 75 minutes of vigorous-intensity exercise.
- How do I know if I’m at a healthy weight?
The BMI chart can help you determine if you are at a healthy weight. According to the BMI formula, the healthy weight range for adults is 18.5 to 24.9.
- How can I maintain my weight without exercise?
It is possible to maintain a healthy weight without exercise with a healthy and balanced diet. Eat small portions of healthy foods with high fiber content, stay hydrated to curb unhealthy cravings, get optimal sleep, and reduce stress.
Final Thoughts
Losing weight and keeping it off is not as easy as the quick fixes promise. You have to adopt a healthy lifestyle and healthy eating habits. The three ways to maintain a healthy weight is the start of your healthy living journey. Ensure to check your calorie intake and avoid refined carbs. Ultimately, successful weight loss takes time and requires commitment and patience. Whenever you lose track of your goals, get back on track and set realistic goals. If you need help losing weight or adopting healthy living, contact us for a one-on-one consultation. We’d be happy to help you!
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