Losing weight is the first half of the battle; keeping the weight off is the next difficult part of the equation. Maintaining your new healthy weight is the end goal here, which is why we spoke with the experts who share their top recommended tips for keeping the weight off for good. Keeping excess stress at bay, getting enough beauty rest, and incorporating fruits or vegetables into every meal you consume are all key to avoiding excess weight. Read on to learn more, and then don’t miss 13 Tips to Lose 10 Pounds Fast.
Choosing whole foods over processed foods is always the best way to fuel your body and support your weight loss efforts. Processed foods generally contain more preservatives, added sugars, saturated fats and trans fats, which are responsible for weight gain. According Melissa Mitri, MS, RD, nutritionist writer and owner of Melissa Mitri Nutrition, “A diet high in processed foods also increases your risk of heart disease and type 2 diabetes. Aim for 80% of your diet from whole foods and 20% from prepared or processed foods that are in a package or container. »
Did you know that the way you sleep can impact how effectively your body will maintain weight? “Bad sleeping habits can lead to increased calorie intake and lower your motivation to exercise,” says Mitri. She suggests getting seven to eight hours of uninterrupted, restful sleep each night. You can even consider implementing a soothing relaxation routine into your evening.
When the goal is to maintain your new healthy weight, maintaining a calorie deficit is crucial. A calorie deficit is essentially burning more calories than you consume, and “maintenance” means the numbers are basically the same. “This prevents unwanted weight gain once you reach your goal weight and allows you to lose weight for good,” says Mitri. AND N.
Meal planning doesn’t have to be a difficult and tedious process. Simplifying this process will do wonders for your physique. And Mental Health!
“Meal planning can help you eat more nutritious meals and lose weight,” says Mitri. “I see a lot of people often overcomplicate meal planning, but simplicity is the key to sustainability. You can do this by using ingredients that can be used in multiple dishes, like rice, mixed vegetables, or chicken. grilled, and often using leftovers.
You probably already know that stress can have detrimental effects on your body. it can even lead to weight gain. Therefore, it is important to keep your stress level low. “Stress can be a hidden factor in why you’re not able to maintain your weight loss,” says Mitri. “It has been studied for its negative impact on your food intake, food preferences, decision making, etc. It’s important to have stress relief techniques in your back pocket, like meditation, deep breathing, and nature walks.”
Drinks like lemonade, iced tea, and soda may taste great, but they’re loaded with sugar and hundreds of unnecessary calories. If you’re not careful how much you drink, the calories can add up quickly and lead to weight gain. Rather than drinking your calories, Mitri suggests choosing healthier alternatives such as flavored, sparkling water or herbal teas if you crave a refreshing sip.
Making meal decisions “on the fly,” as Mitri puts it, is a major no-no if you want to keep your weight off for good. If you have a busy schedule, plan ahead and prepare meals. Not having fresh foods readily available makes it much easier to opt for less-than-healthy options. “I like the ‘do it once and eat it twice’ rule for quick meal prep. For example, when cooking dinner, make an extra serving or two for lunch the next two days” , suggests Mitri.
This pro tip is a great way to control impulsive eating. Nutrition Twins®, Tammy Lakatos Shames, RD, CDN, CFTAnd Lyssie Lakatos, RD, CDN, CFTmembers of our Medical Expert Council, explain, “While it may seem like common sense, a lot of snacking and food impulses happen when you’re standing in the kitchen or in front of the pantry. It’s easy to open a bag of crisps or a pocket of cookies and devour it. However, the simple act of sitting down and serving food helps to make the experience more mindful and prevent overeating. Our customers get a lasting weight loss by getting into the intentional habit of sitting down to eat.”
Keeping healthy, satisfying snacks on hand can make you feel like you’re indulging and help you avoid resorting to unhealthy options like sugary granola bars or ultra-processed candy bars. “Sweet granola bars and candy bars from vending machines are made from processed ingredients and are high in sugar, which causes blood sugar to spike, followed by a crash that triggers the release of the fat hormone stomach, cortisol. These options don’t supply the body with nutrients, and the processed ingredients typically lack the satisfying combination of protein and fiber, so they leave you hungry soon after,” The Nutrition Twins.
If you need inspiration, they like to keep KIND’s Dark Chocolate Bars with Nuts and Sea Salt in their gym bags and at their desks as they pack a medium punch of protein and fiber. They also contain nutrient-dense ingredients such as almonds.
Performing “portion checks” is always a good idea, especially when dining out. “Our perception of portion size can quickly become skewed by being exposed to oversized portions (aka portion distortion), especially in restaurants,” explain The Nutrition Twins. “It’s easy to eat the amount that’s served and lose the sense of what an actual portion should look like. So our portions usually get bigger over time if we’re not paying attention.”
To avoid this, every two weeks get out your measuring utensils to check what your portions are to stay on track. Being aware of healthy portion sizes will keep the weight off for good.
You heard it right! Carbohydrates can be your friend when trying to lose weight and keep it off. It’s about choosing the right healthy foods and making sure to keep your portion sizes moderate. “All it takes is a half to two-thirds cup of a healthy, fiber-rich carb, like sweet potatoes, brown rice, oats, etc., at each meal to give your brain fuel. necessary to ward off cravings for sugar and mushy carbs, as well as feelings of deprivation,” The Nutrition Twins explain. “These slower-digesting carbs will keep you on track. You’ll keep the weight off in the long run because you’ll feel satisfied and avoid cravings to binge on restriction.”
When you feel the weight coming back, it’s time to reassess your plate. Get into the healthy habit of making sure half your plate is full of steamed vegetables. It’ll fill you up with fiber, low calories, and anti-inflammatory nutrients, The Nutrition Twins tell us. “You’ll feel less hungry and have less room in your stomach for heavier carbs and higher fat foods, so you’ll keep excess calories from going to your mouth,” they add. Just make sure the vegetables are steamed and you don’t use butter or oil to cook them.
Last but not least, if you want to keep the weight off for good, “keep an eye on the fat,” say the Nutrition Twins. Fats such as olive oil, avocados, cream sauces, and butters tend to add calories very quickly, which can lead to excess fat in your midsection. “Maintaining weight loss requires portion control of fat sources. If the weight starts to come back, check your fat,” add The Nutrition Twins.
Subscribe to our newsletter !