When you’re losing weight, it’s easy to just focus on the present, but you need to have a game plan How do you intend to maintain weight loss After all that hard work you put in. Now you know that Fad diets and quick fixes Not the best way to deal with weight loss because these methods are short-lived. But if you have achieved the goal of losing weight in a healthy way, then you are already setting yourself up for success.
We spoke with Andres Ayesta, registered dietitian and founder Planus Nutrition To discuss the mistakes many people make when losing weight, how to avoid them and the best way to keep the weight off once you lose it.
Sustained weight loss is key
An important thing to consider as you embark on your weight loss journey is why you want to lose weight in the first place. Ayesta says people do it more often to feel better, have more energy, and be able to do more things and exercise more easily.
“Measuring your energy levels, your sleep, your ability to play with your kids, your performance in the gym, those are going to be really good markers of progress because when you start adding a lot of those little wins and wins, you know you’re on the right track.” These are the things that will keep you moving forward, not your focus on the number on the scale.
Setting unrealistic expectations while losing weight can have the opposite effect on your long-term success. One of the big mistakes people make is following severely restrictive diets that make them lose weight quickly, but make it hard to keep that weight off after the fact. “A more realistic and sustainable approach is to focus on building solid habits like improving your lifestyle, getting enough sleep, making sure you’re getting enough protein and staying hydrated,” Ayesta said. Although the results may take longer to achieve, it will be much easier for you to maintain.
Another thing to remember is that faster is not better. “One of the biggest things people have is they want to eat more, but they can’t go on a fad diet, so it’s better to lose weight by eating a little bit more than being too restrictive and losing it too quickly,” said Ayesta. Usually when it comes to losing weight, it is recommended that you lose 1 to 2 pounds per week.
If a person is losing weight quickly and doesn’t have a lot of extra weight to begin with, they are not only losing weight, but also losing muscle. “Normally when this happens often your metabolism is affected and this is something known as adaptive thermogenesis,” he explained. “Your body gets used to living off a low and varied amount of calories, and when you come off that fad diet and add all of your usual habits back into your life, your body will usually bounce back and try to adjust itself to a certain point where you feel good again.” this is the way Yo-yo dieting It starts because this can lead you into an ongoing cycle of losing weight and gaining it back.
It is also essential to have a strong support system that can hold you accountable. Ayesta suggests surrounding yourself with supportive friends and family who support your goals, because unsupportive individuals can make it difficult to stay on the path you want to be. Having a mentor who has been through a similar journey can also be beneficial as they can provide insights and tips to help you reach your goals.
Finally, it helps to have an expert, such as a registered dietitian, by your side. “Having someone with an academic background or knowledge to be able to point you in the right direction is key, because they’ve seen people go down this road so many different times and they know exactly what to do and what adjustments need to be made, especially when you’re going through difficult weeks.” ’ advised Aysta. Having this type of support can also be helpful during the maintenance phase.
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More key factors for weight maintenance
Assuming you’ve lost weight in a slow, sustainable way and are at a healthy weight for your body, maintenance is a simple matter of keeping the good habits going. You don’t have to count calories or strive for perfection every day. Instead, Ayesta says it’s crucial to focus on continuing the lifestyle changes that helped you lose weight in the first place.
According to Ayesta, five healthy habits that can help you maintain your weight include:
getting enough protein daily maintaining proper hydration managing stress getting enough sleep getting enough fiber through fruits and vegetables
Another thing to keep in mind is that weight fluctuates naturally, so it’s helpful to look at it as a range rather than a target number. Aysta points out that your weight will also be affected by life stages. For example, around the holidays you may be more liberal in your food choices, while there will be other periods when you are more mindful of your consumption. “Building a range around plus or minus 5% of your target would be a good place to be — whether it goes up or down,” Aista advised.
Looking at trends rather than a single number on the scale is a more realistic approach when it comes to weight maintenance. “If you go up on a scale on a particular day and see a number that you don’t really like, it’s very important to understand trends and averages rather than just looking at a single number,” Ayesta explained.
If you find yourself gaining all or most of your weight back over time, it may be a sign that your weight-loss methods have been too harsh for your individual needs or there may be medical factors at play. In this scenario, it’s best to see a holistic weight loss doctor or dietitian to help you figure out what’s going on.
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A healthy way to monitor maintenance
The scale is only one way to measure your weight loss and maintenance phase. “Other signs of success that I would like to look out for include some objective and subjective measures,” Ayesta said. For example, in terms of weight loss, looking at body measurements around waist, leg, or hips is helpful. A more subjective approach could be to observe how your clothes actually fit.
Another way to monitor your maintenance is to look at pictures and compare them. “We use a lot of pictures to compare changes over time, and that’s a better way to be able to measure success because if someone puts on a little muscle mass and drops a little bit of fat, which is known as body recomposition, what happens is your body is going to look a little different.” , but then the weight may not change much, ”he explained.
Takeaway
Losing weight and keeping it off can be challenging, but if you prepare yourself beforehand, you can set yourself up for success. As Aista explains, it’s important not to focus too much on a particular number on the scale because our bodies are meant to fluctuate. There are other factors to consider besides your weight as well. If you’re feeling fit, energized, and getting enough sleep, those are gains in themselves and shouldn’t be discredited.
The information in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider with any questions you may have about a medical condition or health goals.
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