Hi everyone! How are you? Welcome to the Hi Fitness Bye Weakness channel! Today I’m gonna show you 10 Best Ways to Maintain
Weight Loss. So stay tuned guys because in a moment, you
will receive a quick dose of incredibly useful knowledge. Unfortunately, many people who lose weight
end up gaining it back. In fact, only about 20% of dieters who start
off overweight end up successfully losing weight and keeping it off in the long term.
However, don’t let this discourage you. There are a number of scientifically proven ways
you can keep the weight off, ranging from exercising to controlling stress.
These 10 strategies might be just what you need to tip the statistics in your favor and
maintain your hard-won weight loss. 1. Try Eating Breakfast Every Day.
Eating breakfast may assist you with your weight maintenance goals.
Breakfast eaters tend to have healthier habits overall, such as exercising more and consuming
more fiber and micronutrients. Furthermore, eating breakfast is one of the
most common behaviors reported by individuals who are successful at maintaining weight loss. 2. Exercise Often.
Regular exercise plays an important role in weight maintenance.
It may help you burn off some extra calories and increase your metabolism, which are two
factors needed to achieve energy balance. When you are in energy balance, it means you
burn the same number of calories that you consume. As a result, your weight is more
likely to stay the same. 3. Eat Lots of Protein.
Eating a lot of protein may help you maintain your weight, since protein can help reduce
appetite and promote fullness. Protein increases levels of certain hormones
in the body that induce satiety and are important for weight regulation.
Protein has also been shown to reduce levels of hormones that increase hunger.
Protein’s effect on your hormones and fullness may automatically reduce the number of calories
you consume per day, which is an important factor in weight maintenance. 4. Be Mindful of Your Carb Intake.
Weight maintenance may be easier to accomplish if you pay attention to the types and amounts
of carbs that you eat. Eating too many refined carbs, such as white
bread, white pasta and fruit juices, can be detrimental to your weight maintenance goals.
These foods have been stripped of their natural fiber, which is necessary to promote fullness.
Diets that are low in fiber are associated with weight gain and obesity. 5. Lift Weights.
Reduced muscle mass is a common side effect of weight loss.
It can limit your ability to keep weight off, as losing muscle reduces your metabolism,
meaning you burn fewer calories throughout the day.
Doing some type of resistance training, such as lifting weights, may help prevent this
loss of muscle and, in turn, preserve or even improve your metabolic rate. 6. Be Prepared for Setbacks.
Setbacks are inevitable on your weight maintenance journey. There may be times when you give
in to an unhealthy craving or skip a workout. However, the occasional slip up doesn’t mean
you should throw your goals out the window. Simply move on and follow through with better
choices. It can also help to plan ahead for situations
that you know will make healthy eating challenging, such as an upcoming vacation or holiday. 7. Stay Hydrated.
Drinking water is helpful for weight maintenance for a few reasons.
For starters, it promotes fullness and may help you keep your calorie intake in check
if you drink a glass or two before meals. In one study, those who drank water before
eating a meal had a 13% reduction in calorie intake, compared to participants who didn’t
drink water. 8. Get Enough Sleep.
Getting enough sleep significantly affects weight control.
In fact, sleep deprivation appears to be a major risk factor for weight gain in adults
and may interfere with weight maintenance. This is partly due to the fact that inadequate
sleep leads to higher levels of ghrelin, which is known as the “hunger hormone” because it
increases appetite. Moreover, poor sleepers tend to have lower
levels of leptin, which is a hormone necessary for appetite control. 9. Control Stress Levels.
Managing stress is an important part of controlling your weight.
In fact, high stress levels can contribute to weight regain by increasing levels of cortisol,
which is a hormone released in response to stress.
Consistently elevated cortisol is linked to higher amounts of belly fat, as well as increased
appetite and food intake. 10. Be Consistent.
Consistency is key to keeping weight off. Instead of on-and-off dieting that ends with
going back to old habits, it is best to stick with your new healthy diet and lifestyle for
good. While adopting a new “way of life” may seem
overwhelming at first, making healthy choices will become second nature when you get used
to them. Your healthier lifestyle will be effortless,
so you’ll be able to maintain your weight much more easily. Diets can be restrictive and unrealistic,
which often leads to weight regain. However, there are plenty of simple changes
you can make to your habits that are easy to stick with and will help you maintain your
weight loss in the long term. Through your journey, you will realize that
controlling your weight involves much more than what you eat. Exercise, sleep and mental
health also play a role. It is possible for weight maintenance to be
effortless if you simply adopt a new lifestyle, rather than going on and off weight loss diets. I hope you enjoyed today’s video and if you
are looking for something that can really help you lose weight please check the link
in description. Don’t forget to subscribe to the channel and
click the notification bell to receive new powerful videos every single day.
If you like this video give it a thumbs up and leave a comment below.
Have a great day and see you in the next video!