Busy Pro Fitness
  • Home
  • About
  • 1:1 Coaching
  • Online Coaching
  • Success Stories
  • Contact
  • Blog
  • Home
  • About
  • 1:1 Coaching
  • Online Coaching
  • Success Stories
  • Contact
  • Blog

Free 5-Day
​Fat Loss Course

Get Access to the Free Course and
​Receive Regular Updates from Laercio!
Get Updates

How to Prevent Weight Regain After a Successful Fat Loss Transformation

9/17/2021

2 Comments

 
How to Prevent Weight Regain After a Successful Fat Loss Transformation

Do you feel like every time you lose some weight, it comes back even more? Are there days when you weigh yourself and feel like you're making progress, only to weigh yourself the following week again and see that you've gained back the weight and some?

If yes, don't worry. Sustainable weight loss takes time. So don't beat yourself up too much. In fact,
​
  • Overall, almost 57% of women in the US attempted to lose weight between 2013 and 2016.
  • 65% of women who lose weight because of fad diets almost always regain it
  • 75% of women admitted that they have an unhealthy relationship with food

It's important to remember that you're not alone. Many women struggle with keeping off the weight after they've lost some or all of what they wanted to. 

This is even more so after they've just had a baby –post-pregnancy, stomach fat is a toughie. The good thing is unless it's hormonal, you can easily maintain your weight loss by making a few lifestyle changes. ​

#1. Have Healthy Expectations

One of the biggest challenges that people have is poor expectations. Many women routinely assume that they'll start looking like their idols or favourite actresses within a month of embarking on their weight loss journey. 

This rarely happens. If it does, it's probably due to some fluke, an accident, or illness. Your weight didn't just get there overnight –it's not like you went to bed thin and woke up fat. 

It takes time. So understand that it'll equally take time to lose that weight. Also, consider that once you've lost the weight, you'll have to keep up with your new lifestyle if you want to keep it off as well. Adopt a healthy attitude by concentrating on how good you feel and trust the process that's been working for you. 

#2. Pay Attention to Your Appetite

The biggest reason why women regain lost weight after a while is their appetite. Studies show that 65 % of all dieters gain their pre-diet weight within 36 months. 

This is because if you work out a lot, you tend to have a larger appetite. Plus, weight loss from dieting is sometimes water weight loss and not actual fat loss. So be careful about what you eat. 

You'll likely find that you're ravenous after a particularly gruelling workout session. Whenever that happens, resist the urge to stuff your face with heaps of food. Control yourself and eat in moderate amounts. 

#3. Eat Healthier

Speaking of eating, make sure you keep to wholesome fresh food the majority of the time. Keep eating more protein –plant and animal, healthy fats, fewer carbs, no sugar or junk foods, and controlled portions. Remember, weight loss is an input-output issue. 

If you eat just what your body needs, you'll keep off the weight. The average adult female only requires 1600-2200 calories a day. Keep your daily calorie intake within that range, and you'll keep the weight off. 

Plant proteins are great for improving satiety and can help suppress your appetite. Same with healthy fats. As for carbs, only eat whole-grain carbohydrates with high fiber content. They will keep you feeling fuller for longer. 

#4. Keep Up Your Workout Schedule

​You probably lost weight because you were working out frequently. It would be best if you continue your exercises. It might feel challenging sometimes, no doubt, but remember that weight loss and staying trim and sexy is a lifestyle. 

So continue with your aerobics, weight lifting, strength training, high-intensity interval training (HIIT), swimming, and other physical activities you've been doing. Whatever works for you and brings you joy.

#5. Drink Plenty of Water

When it comes to weight loss, water is your friend. Ensure that the bulk of your daily fluid intake is from water, clear soups, herbal teas and other low-calorie drinks like black coffee. Whenever you find yourself craving sweet fizzy drinks, make a pact with yourself that you'll drink a bottle of water first.

If the thirst persists, you'll drink another. If that doesn't help, then you can take a small sip of the fizzy drink. Most people rarely take the fizzy drink afterwards because the water is often enough. 

#6. Create Positive Lifestyle Habits

Cut out smoking and other damaging habits and reduce your stressors. Stress leads to comfort eating, which in turn leads to weight gain. Also, remember to surround yourself with like-minded individuals. About 80% of people who regain weight state that they have no support system.
 
And this makes sense. For example, if you have been avoiding junk foods on your own but are surrounded by people who eat a lot of them, you're likely to give in to temptation eventually.
. 
This is why you need to find and establish a healthy support system. It can be a coach, fellow gym members, or an online community. Talk to people with similar interests or goals and establish an accountability routine. These people will help you stay on track whenever unhealthy habits tempt you. 
2 Comments
jcfitness link
12/22/2021 11:46:46 am

Thank you for this blog, this is one of the best blogs that I have read on women fitness London. This blog provides great information and is very valuable for anyone in the residence. <a href="https://www.jcfitness.in/">Visit women fitness London</a>

Reply
Victoria Addington link
6/10/2022 09:37:40 am

It was fascinating to know that eating wholesome fresh food all of the time can help maintain your weight. My friend wants to lose weight to boost her confidence. I should advise her to turn to a company that provides reliable fat loss solutions.

Reply



Leave a Reply.

    Author

    Write something about yourself. No need to be fancy, just an overview.

    Download 3 Fat Loss Strategies for Toned Abs and Back Guide!
    Picture
    Access Guide

    Archives

    October 2021
    September 2021
    August 2021
    July 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    January 2020
    December 2019
    November 2019
    September 2019
    August 2019
    July 2019
    May 2019
    April 2019
    January 2019
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    June 2017
    May 2017

    Categories

    All

    RSS Feed

Company

Busy Pro Fitness offers personal training in Brent Cross  for clients based in Brent Cross, Hampstead, Belsize Park, St John's Wood, West & South Hampstead, Childs Hill, Finchley, Golders Green and surrounding areas but we also provide a Virtual Training and Online Coaching service for those clients who live elsewhere and Worldwide.
Picture

About

About
Blog
Terms and Conditions
Privacy Policy

Support

Contact
​​Client Login

Address

Staples Corner Retail Park, Geron Way,
Brent Cross
​London NW2 6LW

© COPYRIGHT 2015. ALL RIGHTS RESERVED.
Website Design by My Personal Trainer Website