We all know that losing weight is hard enough. But the fact is, losing weight may be more difficult. It is estimated that only about 20% of dieters will maintain their new weight.
So, how can you prevent you from regaining your hard-earned weight?
7 tips to keep losing weight
Have a little meal. Eating five small meals a day instead of three big meals will help your metabolism work longer and help you control your weight. Including spices that promote metabolism, such as cinnamon, nutmeg and turmeric.
Stop eating when you are full. You don’t have to finish everything on the plate just because it’s on the plate. Even if you have surplus food, stop eating when you are tired.
Stick to eating healthy snacks. If you feel hungry between meals, please don’t go back to the old habit of eating high calorie snacks. Stick to healthier choices, such as fruits, vegetables, nonfat yogurt and whole wheat biscuits.
Continue to replenish water. Drinking eight glasses of water a day can not only maintain metabolism and burn calories, but also quench thirst faster than anything else, especially diet soda and sweet drinks.
Keep exercising. The best way to maintain a new weight is to establish and adhere to a routine. The more active you are, the more likely you are to lose weight. Set aside 30 minutes for exercise every day.
Get enough sleep. Insufficient sleep will not only adversely affect your overall health, but also reduce the levels of leptin and ghrelin, hormones that regulate hunger. According to a recent study, adults should sleep 7-9 hours a night.
Shop wisely. Grocery shopping is important to make sure you eat right and don’t want to buy things that promote weight gain. Make a list of healthy foods in advance and stay away from the temptation. Instead, choose lean protein, fruits, vegetables, and low calorie snacks.
Why is it so difficult to lose weight?
Your brain and body are connected to restoring weight loss. Combined with today’s rich high calorie foods, this makes it easy to lose weight.
When you lose weight, your metabolism slows down and you may burn fewer calories than you expected, even at rest. This happens because your brain senses that your fat stores are low and sends a signal to your body to store them. Therefore, it is easy to regain weight by giving up new healthy eating and exercise habits, eating high calorie food and doing less physical activities.
You may also be able to resist high calorie foods for a period of time, but once you reach your target weight, it is usually difficult to maintain. No longer seeing the return of sterling falling may cause you to stop working hard.
Therefore, the best way to lose weight is to develop a sustainable and realistic diet and exercise plan, which can last for a long time.
How much exercise can you lose weight every day?
Staying physically active and eating a balanced diet are important to your overall health and help maintain weight loss. However, the time you spend exercising depends on your personal fitness goals.
Researchers found that a moderately overweight person who exercised enough to sweat for 30 minutes a day lost an average of 8 pounds in three months. However, men who exercised 60 minutes a day lost an average of £ 6 over the same period. So really, it depends on the type of exercise you are doing, as well as your initial weight, health level, metabolism and other factors.
Generally speaking, 30-60 minutes of moderate physical exercise every day can help maintain health and lose weight in a sustainable way.