Undergoing a recommended fat loss program is one of the most effective ways of losing extra weight and having a fitter, healthier body. With one of these programs, you will observe remarkable changes in your body within only a few sessions.
These fat loss programs, however, require a lot of investment on your part financially, as well as in terms of your time and effort. As such, the last thing you want to happen is to see all your work and resources go to waste after you have completed your program.
The good news is that there are several simple habits you can develop to maintain the right weight after completing the program. Here are eight examples:
1. Work out regularly
Exercising at least 30 minutes per day will help you lose some of the extra calories you gain and, at the same time, increase your metabolism. These two things will enable you to achieve the optimum energy balance.
And when your body acquires this energy balance, you will burn the same number of calories that you consume. Because of this, you will more likely maintain your weight.
2. Eat breakfast every day
Studies show that people who never skip breakfast are more successful at maintaining their desired weight.
To get more out of your first meal of the day, eat foods rich in protein and slow-release carbohydrates. This means including whole grains, fruits, and a lean source of protein in your daily breakfast menu.
3. Opt for more protein-rich foods
Aside from starting your day with protein-rich foods, continue eating them throughout the day. This is because protein makes you feel full longer and helps curb your appetite. And this will help you from gaining extra calories and weight.
As such, make sure you include lots of foods high in protein in your meals. Eggs, tuna, salmon, chicken and turkey breast, beans, lentils, and tofu are some of the staples that should be part of your lunch and dinner.
4. Eat more fruits and vegetables
Like protein-rich foods, fruits and vegetables help you feel full and eat less. They are low in calories yet give your body enough energy to fuel you throughout the day. More importantly, fruits are healthier options that can satisfy your sweet tooth.
Some of the fruits you need to stock up on are blueberries, pears, apples, bananas, and grapefruit. For vegetables, eat more green leafy vegetables, broccoli, cauliflower, carrots, and asparagus.
Try to eat at least one serving of fruits and veggies at every meal to experience weight control benefits.
5. Keep counting calories
Continue being diligent in counting calories. Stick to your low-fat diet as well. These two will go a long way in helping you maintain a healthy weight.
If you’re craving some high-calorie foods for a snack, go for ones that have healthy fats. These include almonds and other types of nuts, avocados, peanut butter, cheese, and dark chocolate.
6. Eat mindfully
According to one study, people who chewed each bite they took 40 times consumed about 12 percent less food than those who chewed 15 times. This is because when a person eats more slowly, his or her brain will realize faster that he or she isn’t that too hungry or is already full.
As such, to prevent weight gain, take more time chewing your food. Put your fork down between bites to remember to chew more slowly. Another technique that will help you slow down eating is to use chopsticks.
7. Always drink plenty of water
Staying hydrated is also one of the most effective strategies for preventing weight gain.
When you drink at least a glass of water before eating, you will feel full and this will prevent you from overeating. In addition, drinking water frequently throughout the day will help increase the calories you burn.
8. Weigh yourself regularly
Keep a scale in your bathroom or bedroom and weigh yourself once a week.
When you see that you have maintained your weight or even lost a few pounds, you will be motivated to stick to your routine. In case you gained a pound or more, you will rethink your strategy or double your efforts.
Whether you lose or gain weight or maintain it, you will be able to keep track of things and become more mindful of your progress when you weigh yourself regularly.
Don’t forget to regularly check in with your dietitian and trainer or the staff from your weight loss program provider as well. Inform them of any difficulties you are having and ask them for advice so that you can successfully maintain your weight and healthier physique.