I know that it is very hard to lose weight. But maintaining your body weight after losing it is incredibly hard. And I know that you don’t want your weight to go up again. But it is possible to maintain a healthy body weight for the long term if you follow the steps given below.
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- 1. Start Your Morning With A Healthy Breakfast
- 2. Exercise Regularly
- 3. Count Calories
- 4. Weigh Yourself Daily
- 5. Try To Beat Temptation
- 6. Stay Hydrated
- 7. Follow Your Diet On Weekend Too
- 8. Spend Less Time In Front Of TV
- 9. Consume Dairy Products On Daily Basis
1. Start Your Morning With A Healthy Breakfast
As most of you know, breakfast is the most important meal of the day. But people still don’t take it seriously.
Most people’s health problems can be solved by consuming a healthy breakfast in the morning. It keeps your brain active, sharp, and helps you concentrate. But you have to consume a healthy breakfast with organic products that give you the energy that you need in the morning.
What to eat?
- Greek Yogurt
- Fresh organic fruits
- 1 Glass Of Milk
- 3-4 Eggs
- Fruit Juice
- Nuts like Almonds, Cashew, Pistachio, Walnut, etc.
- You can also consume some Herbal Teas.
2. Exercise Regularly
Since childhood, we have been hearing the benefits of exercise and how it plays an important role in our life.
Most doctors recommend that a person should exercise at least 3 times per week to keep the body healthy. And by exercising we decrease the risk of severe health disease and improve our personality and confidence which also has good effects on our day-to-day lifestyle.
What kind of exercise?
- Cardio Exercise
- Walking for approx. 30 min/day
- Classic Gym Exercise
- Tai Chi
3. Count Calories
Counting the calories that you consume every day is another important thing that you should remember.
According to research done by the University Of Pittsburgh, counting calories is an effective way of maintaining healthy body weight. You can either use a journal or calorie counter apps for keeping track of calories that you consume every day.
Once you use either one of these methods you should create a diet plan for your whole week and try it out. Then you will be able to see the difference in your calorie consumption and also you will avoid overeating.
And remember when you make your diet plan try to include all the necessary vitamins, minerals, protein, etc. Again, you can use the help of diet plan generating apps based on your height, weight, etc.
What to do if you are not able to count calories?
You can use the plate method: In this method, you have to fill up half of your plate with healthy food like pulses.
4. Weigh Yourself Daily
I know that it sounds a little bit odd that measuring our weight daily can help in maintaining healthy body weight.
But when you measure your weight daily, it creates a trigger in your subconscious which helps you remember your goal. This trigger will help you in achieving your goal of maintaining weight.
5. Try To Beat Temptation
Controlling temptation plays an important role in maintaining a healthy body weight. You can take the help of every kind of product for maintaining the weight but all of these products will not work until your mind-set is strong enough to stick to the plan.
To avoid the temptation of eating out daily, try to eat homemade cooking. When you eat homemade food you can improvise the food way you like and control yourself, change the recipe to make it healthier. To avoid temptation, you can plan out ahead like what you will eat.
How to Stop Temptation?
- Plan your meals
- Get Enough Sleep
- Visualize Rewards
- Create a mental image of your goals
- Don’t go shopping with an empty stomach
6. Stay Hydrated
One of the greatest diet tips is drinking more water. Drink plenty of cold water daily. Humans can survive without food for a long time but they cannot survive without water.
Up to 60% of the human body is made up of water. Water has 0 calories, so it provides you with hydration without unwanted calories. According to research, men should drink 3.7 liters/day water and women should drink 2.7 liters/day. If you are not able to keep track, you can use a water tracker or water reminder.
7. Follow Your Diet On Weekend Too
Once people start their diet, they take a break on weekends. Because of this, they find it very hard to start their diet again when the weekend ends. So most people quit after the first 1-2 weeks.
But if you want to be consistent in following your dieting plan, don’t take a break at the weekend. So in this way, you will not get distracted from the plan.
8. Spend Less Time In Front Of TV
People who watch less TV are comparatively more successful in maintaining body weight than people who spend more than 6-7 hours in front of the TV.
And watching more TV has other risks too like weak eyesight, increased risk of heart disease, diabetes and much more. When people watch TV too much they always want something to eat with it, snacks like popcorn to enjoy the movie or show.
And because of this most of the people fail to achieve their goals of maintaining weight. So I would recommend that you watch less TV. And you can use this time in doing something productive like reading a book or learning some new skills.
How do you spend the time that you get from watching less TV?
- Read a book
- Learn some new skills
- Going to a networking event
- Hanging out with friends
- Doing Yoga
- Read articles
9. Consume Dairy Products On Daily Basis
As you know, dairy is very important for building healthy bones and important in maintaining body weight. Dairy products are a rich source of calcium, vitamin D, vitamin A, protein, magnesium, and zinc.
The calcium we get from dairy products, our body uses that to build healthy bones, build strong muscles, to help our blood clot, and much more. Research suggests that children from 9 to 18 years of age should consume 1300 mg daily.
What should people do who are lactose intolerant?
I know that if you are lactose intolerant, you can’t consume milk. But you can still consume yogurt or cheese. These two products are also a rich source of calcium.
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