Here are five tips to help keep the weight off for good and to be your healthiest!
Ever wondered how fit and healthy women manage to stay looking great everyday? Many people are often tempted to take a break from healthy eating after losing weight. American nutrition society for nutrition spokeswoman and M.D., Naomi Fukagawa says “After losing pounds of weight, many dieters often start to slip back into old behaviors”. The good news is that there is a number of ways of staying on track without actually depriving yourself. Many new studies have shown that you can hold on to the weight loss for good with just some few small adjustments to a regular routine.
Shape’s diet tip 1: Check your weight weekly
“checking your weight on a regular basis provides positive influence on your rating habits,” says Meghan Butryn who is an assistant psychology professor at the Drexel University. “It is also good as it gives you an opportunity to catch small gains in good time.”
According to Butryn and her team, their study of adults who had lost above 30 pounds and maintained it for years, showed that the people who got weighed regularly put on just four pounds a year. The study also showed that the people who did not weigh-in regularly gained back double the amount.
It is advised to check one’s weight at least once a week if possible. Dieters who heed this advice had an 82 percent chance of maintaining their weight loss over a period of 18 months than dieters who failed to monitor their weight more regularly. Butryn also cautions that should your weight weigh more by a pound or 2, this could be as a result of a big meal or water weight and should be considered as a red flag to up your healthy eating habits and exercise. The best time to weigh yourself is first thing in the morning, prior to taking a shower.
Shape’s diet tip 2: Eat more proteins
Women who have highest levels of protein in their food (about 110 grams, or 26 percent calories daily) kept an annual weight loss of 14 pounds, according to the study from American Journal of clinical nutrition. The women with less than 72 grams protein in a day or less than 19 percent protein intake subsided 7.5 pounds in the same period.
“There are hormones that make you feel full. These hormones are prompted by high amounts of protein,” says Peter Clifton, who is a professor, the lead study author and co author of the book The Total Well being Diet.
You should add more protein to your snacks and meals. Sprinkle chick peas or kidney beans to your salad; make a switch to Greek yogurt which is rich in protein, and the afternoon pretzels bag for a mini cheese and turkey rollup.
Shape’s diet tip 3: Strive for five…
Fruits and vegetables are good for you. Having greens in your food (Oranges, blues and reds as well) helps ensure that those extra pounds don’t sneak back on you, and also protects you from many diseases. Women who consumed higher amounts of fruits and veggies (at least 5 daily, potatoes not included) had a 60 percent more chance of keeping extra pounds away than those who had fewer servings. This is according to a study by Centers for Disease Control and Prevention (CDC).
Shape’s diet tip 4: Move your body everyday…
The CDC study further showed that when the fruit and veggies dieters combined these eating habit with moderate to vigorous workouts routinely, which meant getting a minimum of 30 minutes of activity daily every week, they were actually more than twice likely to maintain their weight than those who worked out less. Scott Going, Professor in Nutritional Sciences (University of Arizona), says that working out on a regular basis can assist an individual maintain lean muscle mass, because you will burn energy even while resting. Exercise also gives you extra calories which you can play around with which allows a dieter to occasionally enjoy a movie popcorn or slice of cake without the possibility of gaining weight.
Shape’s diet tip 5: Eat out less
Having your meals at restaurants can make your weight loss efforts unsuccessful because of the growing portion sizes, and the fact that some dishes are packing 1,000 calories plus. The only way to minimize this risk is to stick to your own diet and healthy eating habits.
Judy Kruger, a professor epidemiologist at CDC says that the best way to make sure that your meals are low in calories and fat is to make your own meals. People who skipped fast foods entirely had 62 percent more chances of maintaining their weight when compared to those who had fast-food at least twice weekly.