Once you lose the weight, then the real work begins. You now have to keep it off. One of the unfortunate realities about weight loss is that it is very difficult to keep your excess weight from coming back. As many as 68 percent of people who exercise and diet to lose their weight eventually gain it back. In fact, they can return to obesity in four to five years. What causes people to let themselves go after putting in all that hard work? In some cases, it is due to feeling of accomplishment that comes with weight loss. A dieter may feel that since they have reached their desired weight, they can now reward themselves by not dieting. Another answer is that the body undergoes certain hormonal changes after weight loss. Those changes can result in increased hunger and fat storage. So how do you keep your weight off after working for so long to lose it? Here are some tips:
Keep an Eye on Your Weight
Anyone who has managed to lose weight will need to pay close attention to their weight for the rest of their lives. It is a good idea to weigh yourself on a weekly basis. Try to do it at the same time every week to prevent your readings from fluctuating based on meals or your fluid intake. If you find your weight going up, this indicates that dietary and exercise changes need to be made.
Opt for Meal Replacement
Meal replacement plans like Shakeology or Nu Skin TR90 have been proven effective for permanent weight management. This type of plan can be used if your regular weight monitoring shows that you are putting on pounds again or simply to ensure that you do not consume too many calories. Shakes are easier to consume than full meals while taking less time to prepare. Weight management shakes come in a variety of flavors and can provide you with a range of vitamins and minerals.
Work Out to Build Muscle
Exercise is an essential component of your weight loss plan. Muscle-building resistance exercises are especially important as muscle burns significantly more energy than fat. Exercise may also reduce your hunger and cause your body to start using fat as a fuel source instead of carbohydrates. While exercises that help you to gain muscle mass are important, any kind of exercise is beneficial. Note that one of the things that sets those who keep weight off from those who regain it is their level of activity. Those who maintain their weight loss tend to be very active.
Studies have shown that social support has been linked to weight loss and the ability to keep lost weight off. By surrounding yourself with friends and family who will encourage you in your efforts to lose weight, you can greatly improve your likelihood of success. Not only will a network support your lifestyle change, they can hold you accountable and be completely honest with you about how well you are doing. If you do not want to involve your friends and family, there are online communities that can provide you with encouragement.
Get Sufficient Sleep
Along with the weight loss itself, poor sleep can also affect your hormones and cause you to regain your lost weight. A Study presented at the 2011 Scientific Sessions of the American Heart Association showed that women gained over three hundred calories more when they slept for four hours compared to when they slept for nine hours. The recommended amount of sleep time for adults is nine hours per night. You should be getting seven hours at a minimum.