Congratulations! You have finally achieved your target weight after months of sticking to a balanced diet, sensible exercise program, and healthy lifestyle habits. But as the weeks wear on, you will likely observe that you are gaining back the weight that you have lost. You may even be frustrated that you are gaining back your weight faster than you have lost it.
Don’t despair! You are not alone in your struggle to maintain your target weight. You can take comfort in the fact that maintaining weight loss requires a different approach and attitude than shedding off the pounds. You have the opportunity, fortunately, to keep off the excess weight by adopting these top tips from health and fitness experts.
Do It for Yourself
If you were successful with your weight loss goal with your motivation being to impress others, you will be unlikely to sustain it in the near future. Your drive must come from your deep desire to impress yourself with your determination and dedication to be healthier and happier in life, not primarily because your husband will appreciate your fitter physique or your co-workers will give you praises. You have to think about your own values and your motivation for weight maintenance as well as the ways that these things are closely related.
For example, you want to maintain your target weight because you want to enjoy more physical activities with your romantic partner, children, and friends. You may even want to maintain your fit physique because it makes you look and feel good.
Use Brown Fat to Burn White Fat
Yes, your fatty deposits on your love handles, flabby thighs, and sagging abdomen can actually help in shedding pounds – or use fat to burn fat! This is because your body has several types of fat – white fat that adds to your pounds and brown fat that burns calories.
Brown fat is also notable because of its high levels of mitochondria, which generate heat. When your brown fat is activate through exercise, as little as two ounces of it can burn as much as 20 percent of your consumed calories. Furthermore, exercise also releases irisin, a hormone that efficiently converts white fat to brown fat.
The bottom line: You have to engage in moderate cardio and/or strength training exercises for at least 30 minutes for five days a week to benefit from the beneficial actions of brown fat on your weight maintenance program. You may also walk for at least an hour each day if and when you have little time for exercise in the gym. You don’t even have to walk for 60 minutes straight since you can break it up into 30-minute periods.
Lessen Sedentary Time
While you have to get sufficient sleep at night and adopt sensible stress-busting measures to keep your ideal weight, you have to move as many times as possible during the day. Your daily 60-minute walks in the park or 30-minute training in the gym will be insufficient for it because sitting around will still make you flabbier in your problem areas.
No, it’s not just the lack of exercise that contributes to flab. Scientists have discovered that the act of lying and sitting down may speed up the body’s fat production since it forces the cells to become stretched, thus, generating flab.
You have to take action, so to speak, while you are awake. If you are glued to your chair for your 8-hour shift at work, for example, you should break it up by walking around for five minutes every hour or so (e.g., pace back and forth while on the phone, stroll to a co-worker instead of sending an email, and go up the stairs instead of taking the elevator). You will not only ward off the fat but your mind will be more refreshed from the small breaks, too.
Think Beyond Your Diet
When it comes to maintaining your weight loss success, you have to look beyond your dietary habits. Keep these effective tips in mind:
- Curb your emotional stress eating habits.
- Strive to be more emotionally and mentally balanced as the temptation to eat more will be greater when you are upset, depressed, or angry.
- Slowly chew on your food and savor its taste instead of hurrying up for your next appointment.
- Eat a healthy breakfast.
Of course, you have to continue with your healthy eating habits, such as more fruits, vegetables, and whole grains every day, but you may also allow yourself a small treat every week. You don’t have to deprive yourself either because otherwise you will be tempted to binge.