The real challenge (and victory) in weight loss is to maintain that slim waist after shedding those extra pounds. Weight cycling, commonly known as yo-yo-dieting, is a frequent problem of many people who lose enough pounds. A study in the journal obesity, Of which 14 contestants participated The biggest loser Six years after the 2009 season, it was found that 13 of the former contestants gained weight after the contest ended. And the four contestants actually weighed in when they first appeared on the show. Researchers conducting the study say that after someone has lost weight, the body reacts with a possible barrier combination: a stronger appetite and slower metabolism. So how will you fight back?
Play these 10 simple strategies to control hunger, modify your metabolism and avoid creeping pounds by a gradual increase in calorie consumption. And while you’re at it, try these 15 undefined weight loss tips that actually work.
If you have recently put on a ton of weight, you should celebrate your success – with a tall glass of water! Joking Go ahead and get your treatment. You deserve it However, if your ceremonies include many consecutive happy hours or large portions of your favorite, fat and sugar-rich chocolate cake, chances are, you’ll lose weight before you know it. Before opening a bottle of wine, remind yourself of this daring statue: Alcohol can reduce your body’s fat burning capacity by up to 73%!
Here’s a smart way to celebrate: reward yourself with something you can’t put in your mouth. New York City registered dietician, Leah Kaufman, MS, RD, CDN, suggests making a concerted effort not to use food as a prize. “I suggest using things like manicures and solicycle classes as a reward for all hard work,” she says. When you eat junk food during emotional eating, it will “only cause unhealthy yo-yo dieting.”
The most important concept to keep in mind after losing significant pounds is “metabolic optimization”.
During weight loss, your body’s metabolism naturally slows down calorie burn on a daily basis to hang fat. In addition, your leptin levels, the satiety hormone that tells your body when you have had your fill, actually leave after weight loss, you may feel hungry. Before losing weight, you tried to avoid eating the same number of calories that doubled your awareness of calorie intake and food size. Keep a daily food diary for at least a week after reaching your weight loss goal. Studies show that taking more care about what you eat (and how many calories they contain) will help you make healthier food choices and reduce snacking on calorie-dense processed foods. Such an accidental accounting of how much (or a little) fiber you are getting in your diet will change the spotlight. A high-fiber diet, mainly from beans, legumes, fruits and vegetables, is important to maintain weight loss.
Most people who have reached their goal weight stop stepping on the scale. That is a mistake. Although the number on the scale is not the only way to judge your continued success, research shows that those who survive the ritual pack on more weight than those who do not. Why? The scale keeps you aware of your diet, and it will encourage you to lose weight quickly. There is no need to be a slave on your own scale; It should be checked once a week. And here’s a tip: Since weight fluctuations naturally occur throughout the week, researchers say Wednesday’s weight-ins are the most accurate.
These tempting frozen options are marketed as nutritious and convenient, so we can’t say that we blame you for grabbing one off the shelf. But many of them are healthy-eaters, leaving enemies in disguise. Just because they are portion-controlled and avoided as low-calorie, does not mean that you should stock up. Like most ultra-processed foods, many frozen entrances from diet programs pack a surprising amount of health-damaging sugar — 7 grams or more, plus inflammation-causing, processed additives. And as often as possible, make your meal at home from scratch. Doing so can help you eliminate these added sugars according to Johns Hopkins researchers, as well as cut calories by an average of 200 calories a day.
After hitting their target weight, some regressive dietary habits are bound to fall by the wayside. And, if eating an adequate amount of protein is one of them, this may be the reason that causes weight gain to begin to return. While getting enough nutrients can prevent your muscles from breaking down, not getting enough can slow down your metabolic rate. Just maintaining muscle helps burn calories faster, so your body will then burn off unwanted fat. Without muscle, you will be more susceptible to unwanted weight gain.
Protein intake varies by person. However, for many people, consuming 0.8 to one gram of protein per kilogram of body weight per day should be enough to help you lose weight. For a person of 130 pounds, this would equal between 46 and 58 grams of protein. Good sources of nutrients include low-fat dairy, beans, grilled chicken, fish, lean cuts of beef, pork, cereal or nuts, and quinoa.
It may have worked to reduce the weight of the water and melt the first pound, but completely eliminating your carbohydrate intake will not give you such pleasant results that it is difficult to go about your daily routine. Can make Your body will start displaying signs of tiredness, irritability and lethargy – all emotions, which are also associated with overeating.
“Carbs are important [in our daily lives] As our brain and [central nervous system] They need to work consistently to get it to work properly, “says Tim McComsey, trainer and RD. Completely restricting carbs to energy to any newly-added, fat-burning muscle instead of car It will be metabolized. As long as you keep the carbs in a proper place. The percentage of your daily calories, and choose the right ones, these starch does not have to be curbed.
Doing workouts is important to maintain your metabolism, if you have not discontinued your workout routine recently, your body’s main calorie-torching mechanism may slow down. Increase your metabolic rate by jerking your muscles, Sean M. Wells suggests personal trainer and author of Double-Crossed: A Review of Most Extreme Exercise Program.
“If you have been doing the same workout for the past few months, your body is no longer being challenged, it means that it is not burning as many calories as it might otherwise.” If you ride a bike for exercise in general, try running or tennis to give your metabolism a kick. Can’t bear to give up your stationary bike? Look for an intense spin class or challenge yourself by changing your specific route. Work in some steep, long hill climbs to increase resistance.
Antidepressants, birth control pills, beta-blockers, anti-seizures and migraine meds, steroids, and treatment of rheumatoid arthritis can all affect appetite, metabolism, and weight. Never stop taking prescription medications on your own. If you believe that a medication is causing your weight gain, inform your doctor; He may adjust the medication or suggest an alternative.
Insufficient sleep can slow down your metabolism and pile on the pounds. In one study, researchers analyzed the workday sleep diary of more than 500 participants and found that just 30 minutes of eye closure increased their risk of obesity by 17%! Even a lack of light sleep causes gralein — an appetite-enhancing hormone — to go into overdrive as well as lowering leptin levels — a hormone that suppresses appetite. In turn, this stimulates hunger even when you are full which can cause you to gain more weight and gain weight.
The National Sleep Foundation suggests that you get seven or eight hours of quality sleep every night. If you want to regain your leanness, try going to bed 15 minutes earlier than normal. See how you feel in the morning. Continue adjusting your sleep until you wake up without the aid of an alarm clock and feel refreshed and well rested.
Here’s an easy way to slow down the metabolism that often comes after weight loss: drinking green tea, a natural metabolism booster rocket. In one study, participants added the daily habit of drinking 4 to 5 cups of green tea to their 25-minute workout routines, losing an average of two pounds and more belly fat than non-tea drinkers. how does it work? The decoction contains catechin, a type of antioxidant that triggers the release of fat from fat cells and helps to speed up the liver’s speed to convert fat into energy, which will help to modify your metabolism. And if you’re looking for more, here’s how you can use the power of tea to lose weight.