It is not easy to lose weight successfully, but how to maintain weight in the long-term? Here are our tips.
lose weight forever
Reaching your weight loss goals is something to celebrate! But once you think about the risks of quickly regaining the weight you eventually manage to lose, the atmosphere immediately cools down. You’re skinny, perfect! This is the way to “consolidate” your losses in the long run.
why we eat too much
Before you lost weight, what caused you to overeat? It’s important to understand this and know whether you’re snacking when you’re stressed or when you want to treat yourself.
plan your success
Plan what you eat for the day by creating a budget for your meals and snacks. Dr. Liu suggested that a quarter of the main meal should be protein sources, meat or other, another quarter should be starches such as rice or pasta, and the remaining half should be vegetables of different colors.
watch your portion size
Whatever you eat, watch your portion sizes. Enjoy one scoop of ice cream…not three! Over time, you can also gain weight through healthy foods if you overeat. “A serving is a handful. A medium apple is bigger than a handful, so it’s worth two servings,” says Dr. Lau.
use your scale
When you gain a kilo or two, it’s not always easy to know whether it’s because you’re storing water or because you’ve actually gained weight. If left on, your rings or shoes will become difficult to wear. On the other hand, when you have to loosen your belt, it may reflect increased hydration as well as excess food. Climb on your scale regularly to monitor your weights so they don’t have a chance to come back.
Exercise at least 30 minutes a day
Women get at least 30 minutes of physical activity per day, combining aerobic and resistance exercise (isometric and weight-bearing exercises). Do activities you enjoy. Gardening can be as exhilarating an activity as gymnastics. And, whenever you’re ready for a bigger challenge, increase the intensity and duration of your workouts a little.
Respect the 80/20 rule
Stick to the 80/20 rule: If you practice healthy habits 80% of the time, you can cut out the other 20% of the time (but in moderation—one particularly unbalanced meal can ruin a week of fitness.” Make an effort). If you’ve been doing well all week, treat yourself to a glass of wine on the weekend. It’s loaded with calories, but it’s a treat you can indulge in once in a while.
it’s all about balance
While it’s not always easy, finding ways to maintain your weight that works for you can be very rewarding. The most important thing is to find the right balance and adopt an active lifestyle both physically and intellectually.
