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,
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.
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