Weight loss might not be the easiest journey, but its benefits are worthwhile. Not only will you attain your desired body, but weight loss also lowers your risk of health problems like hypertension, obesity, and type 2 diabetes. Therefore, the last thing you want after shedding extra pounds is to regain them. Unfortunately, few people lose weight and can maintain the results in the long term. However, fret not because there are scientifically proven ways that your Nova Physician Wellness Center healthcare provider recommends to keep the weight off. They include:
Try and have breakfast every day
Eating breakfast tends to have healthier habits like exercising more and eating more fiber and micronutrients. Therefore, eating breakfast may be helpful in your weight maintenance goals. Eating breakfast is one of the most common practices or behaviors reported by individuals who have successfully maintained weight loss. However, skipping breakfast is one thing that comes down to an individual. If eating breakfast helps you stick to your goals, then you should eat it. But if you are not hungry in the morning or don’t like eating breakfast, there is no harm in skipping it.
Exercise plays a significant role in weight loss and also in weight maintenance. Engaging in regular activity helps you burn off extra calories and increase your metabolism; these are two factors you need to achieve energy balance. Being in energy balance means you burn the number of calories you consume; therefore, you are likely to stay at the same weight. Two hundred minutes of moderate physical exercise per week may be all you need to maintain weight after weight loss. However, a higher level of physical activity is sometimes necessary for weight maintenance. For the most benefit, combine exercise with lifestyle changes like eating healthy foods.
Consume more proteins
When you eat proteins and healthy food, your body produces certain hormones which induce satiety; this is important for weight regulation. Therefore, eating more proteins means you eat less as It reduces your appetite and promotes fullness. The effects of proteins in your hormones make you automatically limit or reduce the calories you consume daily. Additionally, your body requires a significant amount of energy to break down proteins, so consuming more proteins causes your body to burn more calories during the day.
Weigh yourself often
Tracking or monitoring your weight on the scale regularly is a helpful tool for weight maintenance. It makes you aware of your progress and promotes weight loss behaviors. People who weigh themselves are mindful of what they eat and consume fewer calories throughout the day. The more you monitor your weight, the fewer calories you may consume daily. While weighing yourself is essential, how often you do it is a personal choice. Some prefer to weigh daily, while others find it helpful to check their weight once or twice a week.
Watch your carb intake
Carbohydrates have been stripped of their natural fiber, essential to promote fullness. Therefore, you consume more calories when carbs make up most of your diet. For this reason, you want to avoid eating refined carbs like white pasta, white bread, and fruit juices; these can be detrimental to your weight maintenance goals.
If you need help with weight maintenance, book a session with your specialist at Nova Physician Wellness Center.