Physical: Effective Maintenance Lifestyle Changes
As you grow older, you become less active. However, you still continue to eat the same type and amount of foods, so this eventually leads to weight loss.
Another reason why it becomes harder to maintain your weight would be because your metabolism also starts slowing with age, and the fact that your body composition also may become slightly different to when you were younger, so if you still want to maintain your same weight, then you came to the right place.
Effective Maintenance: Lifestyle Changes
Just going to the gym and sweating it out is not quite enough, so here are a few lifestyle changes that will help to maintain weight.
Exercising regularly plays an incredibly important role in weight maintenance. Especially as it may also increase your metabolism as well as help you to burn off some extra calories, and these are excellent factors that are needed to achieve energy balance.
When you are in an energy balance, it actually means that you are burning off the same number of calories that you would have otherwise consumed, which would ultimately result in you more likely staying the same weight. Multiple studies have been found to have told that people who do at the very least 30 minutes a day of exercise a week after the loss of their weight are then more likely to maintain that weight.
However, in several instances, even higher levels of physical activities might just be necessary for successfully maintaining their weight. A review had also happened to conclude that an hour of exercising a day is adequate for those who are attempting to maintain their weight loss.
It’s also extremely vital to note that exercising is the most effective for weight maintenance when it is done alongside other lifestyle changes such as maintaining a good and healthy diet.
Weigh yourself regularly
Regularly monitoring your weight on a weight scale might just become one of your most helpful tools for weight maintenance. This would be because weighing yourself helps you be aware of your progress, and it even encourages all your weight control behaviors.
Those who weigh themselves regularly also tend to eat lesser calories throughout the rest of the day, which is helpful when it comes to maintaining your weight loss. In a certain study, those who had weighed themselves six days a week had eventually ended up eating three hundred fewer calories per day than those who had weighed themselves less frequently.
How often you end up weighing yourself is up to your personal choice. Some people find it necessary to weigh themselves on a daily basis, while others find it better to check their weight once or twice a week.
Eat lots of protein
Eating a bunch of protein might just end up helping you maintain weight, as protein can help with reducing your appetite and promote a sense of fullness. Protein happens to increase levels of certain hormones in the human body that induce satiety and are incredibly important for the regulation of weight. Protein has also previously been shown to reduce levels of a hormone that increases hunger.
Protein’s ultimate effect on one’s hormones and fullness might just automatically reduce the number of calories you consume a day, which is a vital factor for weight maintenance.
Try to eat breakfast every day
Not missing breakfast might assist you with your weight maintenance efforts.
As breakfast eaters most often tend to have healthier eating habits, such as going to exercise most often and consuming much more fiber and micronutrients. Moreover, eating breakfast is reported to be one of the most common behaviors by the individuals who ended up successful at maintaining their weight loss.
However, even though people who eat breakfast seem to have better success at meaning their weight loss, the evidence seems to be mixed. In fact, skipping breakfast might even end up helping some people achieve their wanted weight loss and weight maintenance aims.
This may even be one of those things that depend on each individual. If you have a feeling that eating breakfast will help you stick to your goals, then you should definitely eat. However, if you don’t exactly like eating breakfast and are usually not hungry in the morning, then there would be no harm in skipping it.
Drinking plenty of water is supportive of weight maintenance for multiple reasons. As a starter, it promotes a sense of fullness and may just aid you in keeping your calorie consumption in check if you oblige and drink a glass or two of water before your meals.
In a certain study, those people who drank water before eating their meal had ended up with a 13% reduction in their calorie intake, compared to those who didn’t drink water. Additionally, drinking water has also been shown to slightly increase the number of calories that you burn throughout the whole day.
Track your food intake
Those who log their food consumption in a journal, an online food tracker, or an app might just be more and more likely to maintain their weight loss. Food trackers are especially useful because they further enhance your awareness of how much food you actually end up consuming, as they most often provide you with specific information about how many calories and nutrients end up in your system.
In addition, many food tracker tools also allow you to log in to the exercise, so you can make sure that you are getting the exact amount that you need to maintain your weight.
Consistency is the absolute key to keeping your weight off. Instead of going on an on and off diet that always ends up with you going back to your previous habits, it’s best to just stick with your new incredibly healthy diet and lifestyle, one and for all.
Even though adopting a whole alternative lifestyle might seem a little overwhelming at the start, choosing healthier and better options would eventually then become like second nature to you. Your new yet much healthier lifestyle will end up being effortless, so you will maintain your weight much easier.