Tips to help you always maintain a stable weight

Tips to help you always maintain a stable weight

Losing weight is difficult, but how to maintain and keep a stable weight is not easy. Follow the tips below to always have the most balanced body.

Avoiding weight gain isn't as simple as cutting calories or exercising. It's all about creating a healthy lifestyle. There are no quick fixes that will prevent weight gain in the long run, but with changes in your daily lifestyle, you can maintain a healthy weight.

Maintain weight by controlling what you eat

Your daily diet will greatly affect your weight loss and shape. To maintain a stable weight, you need to note the following:

Track your weight and calories consumed

Track your weight and calories consumed

To get started, track your weight and daily eating habits. This will help you establish the current status and estimate the changes needed.

Weighing once a day. Record weight, food and time of eating each day

Estimate your daily calorie intake

Pay attention to the ingredients in a meal based on volume, not quantity.

Eat healthier

Feeling hungry can be caused by the foods you eat. Proteins and complex carbohydrates tend to stay full longer than simple sugars. Improving your diet will help you eat less. This can help you prevent unwanted weight gain.

The main food groups include fruits, vegetables, whole grains, low-fat dairy, and lean protein.

Fat-free protein is better for your overall health and keeps you fuller for longer. Fat-free protein is found in legumes, such as beans, nuts, seeds, poultry, and fish.

How to keep weight by cutting sugar

Cane sugar, often added to foods and sweets, can cause unwanted weight gain. Such foods are also often low in nutrients, leading to feelings of hunger soon after eating. The American Heart Association recommends less than 9 teaspoons of sugar per day for men and 6 teaspoons for women.

Eat more complex carbohydrates

Whole grains

Complex carbs, including whole grains and fiber, fill you up faster than simple carbohydrates. You should eat more whole wheat or whole wheat bread, pasta and whole brown rice and should not eat white rice, bread because they will make you hungry quickly.

Discipline yourself to maintain your weight

There's nothing wrong with indulging yourself in moderation. In fact, pampering yourself every now and then can help you stick to a healthy diet for longer. However, you must be self-disciplined, should not eat more to avoid weight gain by following these simple ways:

You can share dinner with relatives or family.

You can eat what you like, but in small quantities.

Maybe allow yourself to eat something you like for 1 day of the week.

Create the habit of eating on time

Eating on time is an effective way to maintain weight but few people pay attention. Overeating can lead to unwanted weight gain. For example, if you skip breakfast, you may overeat at lunch. Don't eat in front of the TV because you may prolong the meal. Try to eat three meals a day at the same time. This can improve your weight.

Making small changes can help maintain weight

Sometimes, small adjustments to your eating habits can lead to a massive reduction in calories. Try incorporating a few small changes in your diet and you'll see a huge difference:

Use Vinegar for Salads Instead of Mixing Mayonnaise

Use plant-based pasta sauces instead of cream sauces

Avoid drinking fruit juices. If you crave juice, drink it whole, with no added sugar.

Use low-fat or fat-free dairy products instead of whole dairy products.

Drink a lot of water. Use low-calorie or no-calorie drinks instead of sugary or high-calorie drinks.

Exercise regularly to maintain weight

Besides diet, exercise is also a key factor to help you maintain a stable weight.

Track your exercise routine

Exercise is an effective way to maintain weight

If you want to get into the habit of working out hard, self-monitor your daily activities. Keep a record of the type of exercise and the duration of the exercise. This helps you calculate your ability to exercise to maintain body weight.

You shouldn't include everyday activities like walking to work or climbing stairs, unless it takes you more than 20 minutes a day to do so.

Do not weigh yourself immediately after exercise. It is possible that the weight will be lower due to the training process, but it is not an accurate reflection of your true weight in the normal range.

Calculating calorie needs

From your weight and height, you can estimate your daily calorie needs with adjustments for gender, age, and lifestyle. You can search online or ask your doctor how many calories you need. Compared to the amount of calories you consume on a daily basis, an excess indicates that you need exercise.

Make exercise a part of life

Exercise should be like brushing your teeth every morning. This is quite difficult at first but the benefits are really great.

Start with an exercise you enjoy. This allows you to prolong your passion without feeling discouraged and giving up halfway.

You don't have to work out every 60–90 minutes continuously. In fact, the busy family, work, and society make this impossible. You can split this physical activity throughout the day, and it will have the same results. A 20-minute walk to the company, 30 minutes to the gym, and a 20-minute walk with the dog in the evening are examples.

You should ask your doctor before starting whether or not you have a medical condition. Your doctor will help you get used to the intensity gradually and not give up.

How to maintain weight with strength training

Muscle burns more calories than fat. You can combine aerobic exercises that get your heart rate up and exercises that build muscle.

If you do not go to the gym, you can do some simple exercises at home or you can buy more equipment to practice with to help improve efficiency.

You should talk to your doctor or fitness professional about your condition. They will help you avoid initial stress or trauma.

Make the necessary lifestyle changes

The last important factor you need to remember to maintain a healthy weight is a healthy lifestyle. The following suggestions will make it easy for you to change for the better:

Manage stress to avoid weight gain

Practice meditation to manage stress

Stress can actually cause weight gain. People who are stressed tend to eat more and seek out foods with more calories than healthy foods. Managing stress levels can help you prevent weight gain.

Warning signs of stress include symptoms of excessive anxiety, muscle tension, and irritability. When you have warning signs, be mindful of what you're eating. Are you really hungry or are you eating due to your mood? Do you eat healthy foods or just turn to poor quality foods to combat your anxiety.

Yoga, meditation, stretching, massage, and deep breathing are all great ways to combat stress. Try incorporating some of these methods into your daily life and see the improvement.

Organize your work to get enough sleep. Not getting enough sleep or not sleeping well can cause severe stress. Try to sleep on time and get about 8 hours of sleep every night.

Not everyone can manage stress effectively. See a psychologist, a counselor to talk about your problems, don't let the stress persist for a long time, they can make you mentally disturbed, worsening your health condition.

Practice intentional eating habits

Sometimes, the way you eat can lead to overindulgence. Intentional eating habits can help you control your food intake, thereby controlling your weight.

Pay full attention to the food you are eating. Don't watch TV, don't work, focus completely on the food and the sensations it gives you.

Check how you feel while you eat. Notice the times when you feel “moderately full” and “too full”. It helps you control how much food is right for you.

Chew well, slowly. Feel each taste of food to the fullest.

Limit alcohol intake to maintain weight

Limit alcohol intake to maintain weight

Alcohol is a major cause of unwanted weight gain for many people. Alcoholic drinks are high in empty calories and when drunk, people often increase their appetite. Therefore, limiting alcohol intake is one of the ways to keep weight you need to keep in mind.

Understand what it means to drink alcohol in moderation. For women and men over 65, drinking in moderation means no more than one drink per day. For men under 65, no more than two drinks per day. One glass is usually equal to 350ml of beer, 150ml of wine, or 45ml of spirits.

In some cases, it can be difficult to say no to alcohol, so avoid unnecessary situations, or if you must, keep a non-alcoholic drink on hand to avoid any temptation.

If you go out, go to a bar with friends, you should eat a nutritious meal first. This helps you drink less alcohol and can suppress your appetite after drinking.

Seeking support from others

Avoiding weight gain is quite difficult. Many people try to maintain healthy eating and exercise habits. Seek support from others if you are trying to maintain a healthy weight.

Talk to your friends and family members about the changes you're making, what they can do to help. They won't make you sugary treats, or plan your weekend meals for example…

Make friends with people who are also losing weight, people in the gym, they will share their experiences or be an example for you to strive for.

Joining a support group or online forum to exchange experiences is a good idea.

Hope the article has helped you know how to maintain a stable weight. Maintaining a reasonable weight will help you have a beautiful, attractive and healthier body.

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