How to maintain weight after losing weight: basic mistakes, tips for maintaining weight

How to save weight after slimming

The return of lost kilograms after weight loss is usually due to the fact that a person originally wrongly approached the method of getting rid of excess weight. But even if you followed the instructions of a nutritionist and responsibly exercise in the gym, there is a great risk that after reaching the right indicator on the scale, you will begin to recover again.

 

Experts say that parting with extra pounds is only half the case. To really hold your weight and improve your health, you must consolidate the result. To do this, you should follow certain rules.

The main mistakes after weight loss

Very often, achieving the desired result, men and women no longer control their diet. Absence of calorie count, as well as uncontrolled consumption of harmful food will lead to an increase in extra kilograms, even if the person has not previously suffered. So remember that any healthy organism needs to reduce the amount:

 

    flour and confectionery products;

    sweets;

    sausages and sausages;

    tinned food;

    fast food;

    fried food.

 

Another common mistake is the lack of physical activity. If, skinny, you have been seriously engaged in sports and three or four times a week attended the gym, you should do it in the future. After all, the body adapts to this way of life, and in the absence of such activity, even a proper diet can lead to the accumulation of extra pounds.

What kind of diet is needed after weight loss

After a hard struggle with extra kilograms it is very scary to return to the original state. But many owners of the desired figure quickly stop controlling themselves. Because of this, it is not possible to keep the weight, and the kilos return even more.

 

Proper nutrition

Good nutrition is a constant balance. All elements are necessary for the normal functioning of the body: fats, proteins, and carbohydrates. But in order not to gain extra pounds, choose their more useful species. Do not give preference to simple pasta, but to pasta made of hard varieties, not fast-soluble porridge, and natural oatmeal, not white bread, and crispy breads made of natural cereals.

 

The same is true for fats. Do not choose pork ribs, but mackerel or pink salmon. Such fish contains omega-3 acids, which are extremely useful for health. If you have been eating the right foods, rather than just sitting on a monotonous diet, you will have time to develop your useful habits. And you should not give them up.

There are some golden rules to keep your weight:

    include in your diet fruits and vegetables;

    never miss a snack;

    Do not replace snacks with a full lunch or breakfast;

    set a fat limit for yourself and stick to it;

    eat desserts in the morning;

    after holidays or excessive enjoyment of gastronomic delights, arrange a unloading day;

    do not overeat;

    drink at least 2 liters of water per day.

 

Do not forget to eat fractions. This advice will be given by any expert. Even if you work or travel all the time. In fact, it is not difficult to provide quality food every 3-4 hours. Just a few containers with healthy snacks and a full lunch – and your figure is fine. Do not forget about breakfast. Remember that a proper diet is not a diet, but a way of life.

What kind of food can put on weight

Those who are prone to completeness or just afraid to gain extra pounds, need to forget about some products in order to save the achieved result:

    mayonnaise or bought sauces;

    hamburgers, nuggets, fries;

    buns;

    butter cream cakes;

    sweet soda, packaged juices;

    semi-finished products, etc.

 

Of course, you can eat one bun at a coffee shop once a week or once every six months to enjoy the taste of a burger. But it is not necessary to introduce these products into your usual diet. As for sauces, it is better to cook them at home, avoiding fatty additives. Dressing for salad based on lemon juice, herbs and spices will be as tasty as the purchased option.

 

You can even leave pork and potatoes in your diet. But it is important to cook them properly. Pork should be baked or stewed, and potatoes should be cooked in uniform. And for a barbecue, you should choose turkey, chicken, or veal.

Diet after slimming

In order to maintain the necessary calorie balance and regulate the amount of useful microelements and vitamins, it is important to make the menu at least for a week. This will make it easier to control your diet and eliminate the risk of overeating.

 

In the first half of the day, the dishes should be saturated with carbohydrates. These may be oatmeal flakes, porridges, fruits, and bread. Tip – make sure to include fermented milk products in your diet. In the daytime you should eat liquid products. It is not necessary to cook soup or borscht on meat broth. You can reduce the calorie value of the dish by replacing the meat with beans and get rid of roasting.

 

For dinner, choose meat or fish in portions of up to 200 grams, combined with products that contain fiber. It can be stewed cabbage, buckwheat, fresh vegetables. In this case you won’t need to lose weight anymore.

 

Do you need to exercise to keep the weight?

It is worth visiting the gym for the sake of your own health, not just to lose weight. Training:

    strengthen the cardiovascular system;

    are the prevention of diseases of the musculoskeletal system;

    strengthen the diaphragm;

    increase endurance;

    promote proper metabolism;

    strengthen the immune system.

Therefore, it is not advisable to refuse training after the elimination of excess pounds. With them, the diet is no longer needed. Otherwise, it will be difficult to keep the weight. Choose your preferred sport and do it. If you have experience, take your exercise home or just jog in the morning. This is an opportunity to stay in shape and improve the contours of your body, making it fit and attractive. After all, no nutrition correction will allow getting rid of sagging abdominal skin. And this often leads to slimming. Supplement the exercise complex with massage and scrubbing.

 

How quickly to gain weight for a man?

Having received the desired weight result, men want to increase muscle mass. It will be possible to do it only by reviewing the diet and increasing strength training. The diet should become more caloric, but it is still necessary to choose useful products. It can be:

 

    turkey;

    eggs;

    chicken;

    baked potatoes;

    cottage cheese and milk;

    fruits, vegetables and so on.

 

It is not worth gaining kilos with pizza, burgers and other fast food. The body after this menu will be flabby and ugly. And there is a great risk that you will need to lose weight. Give preference to unprocessed products. Better a slice of cooked chicken than a half-finished meat in a broth.

 

As for training, it’s worth increasing your strength and creating an individual program to work out all muscle groups. Supplement your exercise with protein cocktails of your own preparation.

Is sleep important for weight retention?

Sleep deprivation is a stress for the body. And any experience is a slowdown in metabolism. Accordingly, to maintain proper metabolism, a person just needs a healthy sleep 6-8 hours a day. This does not mean that you can take a nap for 2-3 hours on the sofa. It should be a good rest on a comfortable mattress in the dark.

 

When a person is resting not in complete darkness, the production of melatonin is reduced. And this substance is responsible for the breakdown of fats. In addition, it is proved that melatonin increases life expectancy. Lack of rest leads to the production of cortisol. It contributes to the storage of fat, even if your diet is low in calories. Sleep is an important part of life for recovery and normalization of internal processes. And it is impossible to keep your weight in norm without fulfilling this condition.

 

Slimming is a complex multistage process, requiring concentration and willpower. But if you lose weight to normal, you cannot stop. Good nutrition and physical activity must become part of everyday life. A rational menu – a diet for life. Learn to pamper yourself with delicious, but healthy desserts. Do you not like sports? Replace it with dancing, yoga or just regular jogging with your dog. Remember that you create your own body and everything you put into it, you see in the reflection. A ready-made recommendation guarantees your success.