Once you've lost the weight, it's time to start working on keeping those pounds off for good. WebMD reveals how other people have succeeded at maintaining their weight loss.
Preserving a healthy body weight is often easier said than done—and for many, it's a lot harder than the transformation. Once you remove the driving force to reach a goal, motivation can become difficult to sustain.
Eat, Sleep and Repeat! Amidst this routine schedule, maintaining a healthy body weight seems like a big challenge. But you can stay busy in your routine schedule and still maintain a healthy body weight by making some minor lifestyle changes.
One of the best tips for balancing the weight is being choosy about what you add to your meal plate. Being conscious of the quality and quantity that we add to our plates brings a drastic change regarding fitness. It makes the weight loss journey much easier.
Inculcating habits like maintaining a regular workout regime, cutting down the consumption of sugars, keeping a check on your regular calorie intake, moving and relaxing more often, making a calorie burning activity as your personal hobby, being selective about what is being added to your meal plate makes your process much easier.
Personal hobbies can become our calorie burners too! For example – Joining an aerobics session or joining a dance session, increases our physical fitness and makes us burn the extra calories we are consuming.
Maintaining a lifestyle – different from your everyday routine makes your life much more exciting. It boosts your confidence and makes you feel much more comfortable in your skin. Also, maintaining a healthy body weight keeps you away from chronic disorders in the long run.
You can also do a swimming session for refreshment, relaxation and a toned body. Swimming has some amazing benefits that will surprise you.
Lack of physical activity is one of the prominent causes of overweight and obesity. Our jobs or working hours might compel us to lead a sedentary lifestyle but we can still find time to get some physical activity and not become a victim of obesity.
The best way to drop excess weight and keep it off is to create new eating and exercise habits that that will transform your life.
Get on an Exercise Program. Yes that’s right you will need to exercise. Physical Activity allows your body to burn calories and build muscle, both which help keep the weight off. Find something you enjoy doing that makes you physically active and stick with it.
Diet contributes to around 75% of weight loss while exercise contributes to the remaining 25%. So while a balanced, healthy diet is key to weight loss and improving your overall health, exercise is also essential. 12 Studies show that 150-200 minutes a week of moderate or vigorous exercise helps people keep their weight down. 13
For many, a weight loss of only 5-10% is enough to reduce the risk of certain health problems. Unfortunately, 80% of dieters find themselves unable to keep their weight down (defined as maintaining a 10% lower body mass for one year). 6 But why does weight management prove so difficult for so many of us? Of course, everyone’s body is different, but there are a few potential reasons.
One common reason many people have an especially difficult time losing weight is due to a hormonal imbalance known as leptin resistance. Leptin is a hormone produced by bodily fat cells (the more fat cells, the more leptin). One of leptin’s roles is to signal to the brain to use the body’s fat stores for energy. Leptin resistance occurs when the brain is no longer able to recognize leptin signals. The body then perceives that no food is coming in and signals “starvation mode”. As a result, your body will turn on all hunger signals and any food that you do eat will be stored as fat (because your body is anticipating a falsely-perceived famine). 8 This is a common but serious health issue that will need to be addressed by a healthcare professional. If you have any concerns speak to your doctor.
Setbacks are inevitable and shouldn’t signal an end to your weight-loss project. When you relapse back into old habits, quickly get back on track. Be honest about why it happened, search for other ways to deal with stress, and perhaps choose more appropriate goals.
As a rule of thumb: To keep your weight the same, you need to burn the same number of calories as you eat and drink. To lose weight, burn more calories than you eat and drink. To gain weight, burn fewer calories than you eat and drink.
Read and share this infographic to learn about making smart food choices for healthy aging.
Aim for at least 150 minutes of moderate-intensity aerobic activity each week. You don’t have to do that all at once—break it up over the whole week, however you like. If you can’t do this much activity right away, try to be as physically active as you can. Doing something is better than doing nothing at all.
But being active and choosing healthy foods has health benefits for everyone—no matter your age or weight. It’s important to choose nutrient-dense foods and be active at least 150 minutes per week. As a rule of thumb: 1 To keep your weight the same, you need to burn the same number of calories as you eat and drink. 2 To lose weight, burn more calories than you eat and drink. 3 To gain weight, burn fewer calories than you eat and drink.
That’s because your metabolism (how your body gets energy from food) can slow with age, and your body composition (amount of fat and muscle) may be different from when you were younger. The energy your body gets from the nutrients in the food you eat is measured as calories.
You should also check with your doctor if you have health concerns like the following: Dizziness. Shortness of breath.
Doing something is better than doing nothing at all . The benefits of exercise aren’t just about weight. Regular exercise can make it easier for you to do daily activities, participate in outings, drive, keep up with grandchildren, avoid falls, and stay independent. Tip: Physical Activity.
As a rule of thumb: To keep your weight the same, you need to burn the same number of calories as you eat and drink. To lose weight, burn more calories than you eat and drink. To gain weight, burn fewer calories than you eat and drink.
Read and share this infographic to learn about making smart food choices for healthy aging.
Aim for at least 150 minutes of moderate-intensity aerobic activity each week. You don’t have to do that all at once—break it up over the whole week, however you like. If you can’t do this much activity right away, try to be as physically active as you can. Doing something is better than doing nothing at all.
But being active and choosing healthy foods has health benefits for everyone—no matter your age or weight. It’s important to choose nutrient-dense foods and be active at least 150 minutes per week. As a rule of thumb: 1 To keep your weight the same, you need to burn the same number of calories as you eat and drink. 2 To lose weight, burn more calories than you eat and drink. 3 To gain weight, burn fewer calories than you eat and drink.
That’s because your metabolism (how your body gets energy from food) can slow with age, and your body composition (amount of fat and muscle) may be different from when you were younger. The energy your body gets from the nutrients in the food you eat is measured as calories.
You should also check with your doctor if you have health concerns like the following: Dizziness. Shortness of breath.
Doing something is better than doing nothing at all . The benefits of exercise aren’t just about weight. Regular exercise can make it easier for you to do daily activities, participate in outings, drive, keep up with grandchildren, avoid falls, and stay independent. Tip: Physical Activity.