Losing excess weight is a great accomplishment, but it is only half the battle. The bigger challenge is keeping the weight under control over the long term. It is possible to manage your weight loss result, by following a systematic weight loss plan prepared by a weight loss doctor. Weight management requires different approach than weight loss.
After losing weight people generally do not stick with their diet plan. That’s why they start gaining weight again. The challenge is that the human body is very capable of adapting change. If your body has kept a certain weight for a while, then the body tends to attain that weight. But the good news is that it is possible to keep off weight by following healthy habits.
How to keep the weight off
DO get enough sleep. Sleep deprived bodies crave for unhealthy foods that eventually result in weight gain. It is important to sleep 7 to 8 hours a day.
DO practice moderate exercises. Even if you are not following rigorous workout regime for weight loss, you should keep practicing moderate exercises. You should exercise 60 to 75 minutes per day. Moderate exercises such as walking and jogging are good for health.
DO enjoy outdoor sports. Since you are not following your diet and workout regime anymore, you should find an outdoor sport to indulge in. The sports such as badminton, volleyball and squash are really good for health.
DO try new healthy foods. If you are no longer interested in following your old weight loss diet, you can eat other healthy foods. You can easily find low-calorie foods that are good in taste.
DO eat your favorite high calorie food occasionally. You can eat your favorite food but in moderation.
DON’T give up weight management after getting back some pounds.
DON’T fear the scale. Instead of measuring yourself regularly, make adjustment in diet and exercise to keep your current weight.
DON’T skip meals. Skipping meals is not healthy weight loss practice. People who skip meals feel hungrier later in the day and they overeat.
Surprising habits that accelerate fat loss
If you are trying to lose weight, you are required to eat less and exercise more. There is no doubt about that. But in order to accelerate your weight loss speed, you need to make some lifestyle changes to burn body fat. It is possible to achieve the healthy weight loss results without following weird workouts or crazy diets. Positive lifestyle changes can double or even triple your weight loss speed. With right habits, you can lose weight fast as well as feel energetic throughout the day. You can follow the below mentioned 6 rules to multiply the effect of your diet and exercise program:
Rule #1: Drink More Water Before Meal
There are plenty of health benefits of drinking water, but did you know that drinking water can accelerate your fat loss? Drinking water before meal can boost your metabolism and provide a smoother digestive system. When you drink water before meals, you trim down the fat and feel fuller that will prevent you from overeating.
Rule #2: Spend more time chewing your food
Eating slowly can actually help you in losing weight. When you eat slowly, food causes your brain to decrease its sense of hunger, and thus you will not eat more than what is necessary for your body at the end of your meal.
Rule #3: Eat more protein
When you are trying to lose weight, your body requires more protein to build muscle mass. Protein is very much important when you are doing resistant training. You can get your protein dose from lean meat, nuts and low-fat yogurt.
Rule #4: Sleep more
Sleeping boosts the metabolism. The longer you sleep the more fat you burn. Sleep also helps in regulating hormones that control hunger. When you skip sleep, your body produces more hormones that trigger food cravings.
Rule #5: Take a walk after every meal
Actually, walking is not the best exercise. But walking after every meal helps muscles in absorbing the glucose you ate. This prevents meal from spiking your insulin level.
Rule #6: Interval training
If you already do high intensity cardio workouts such as swimming, running or cycling, rev it up with high intensity interval training. Many weight loss doctors recommend interval training for weight loss. There are tons of great interval workouts.