Stabilizing your weight after dieting: 12 good practices
The most difficult thing at the end of a diet is to avoid regaining the lost pounds. Unfortunately many people can not get rid of the refrain of weight gain. If you are one of these people, this article gives you all the tips to stabilize your weight after the efforts of a slimming diet.
Stabilize your weight, why?
Truth be told, the hardest part is not losing pounds. But rather to maintain its beautiful silhouette in the long term, while stabilizing its weight. It is important to ensure that. Because if you suddenly resume your previous eating habit, you will quickly store calories. The “stabilization phase” is therefore an essential time to maintain good habits and live healthily. This involves:
1. Keep playing sports
Regular physical activity is essential to stabilize your weight. Thirty minutes of sustained effortwill help you burn more calories and increase your body’s metabolism. Not only will you feel slim and beautiful, but in addition, you will be firm and always extraordinary. In a club or solo, the most important thing is to practice while having fun. Walking, cycling, jogging, swimming and tennis are exercises that engage all the muscles of the body and revitalize the body.
2. Count the calories you eat
In other words, eat smart, paying close attention to the composition of your menus. To maintain your weight after a diet, going to the table must be a conscious and thoughtful act. You need to know the nutritional intake of each food ingested.
3. Weigh yourself regularly
Weighing yourself every week helps to become aware of the usefulness of your goal, and allows you not to regain weight. Certainly, it is not a question of being obsessed with your pounds, but of learning to react quickly if for two or three weeks in a row, your weight has increased significantly. Professionals advise weighing yourself in the morning, at a fixed time and day, each week, by means of a scale with impedance meter. A device that allows you to know your muscle mass, the percentage of your fat mass and the rate of your water mass.
4. Don’t skip breakfast
For lack of time or appetite, breakfast is often neglected and shipped, while it is essential to break the fast of the night and regain energy to start the day. The ideal composition of breakfast to stabilize your weight must include a 100% natural fruit juice, a source of lean proteins (eggs, dairy, cheese …), cereals rich in fiber (rusks, wholemeal bread, cereal bread), a little margarine or oilseeds, moderately.
5. Promote foods that “cut hunger”
To keep your weight and manage your stabilization phase after dieting, it is crucial to reduce your appetite and stop cravings. Eat low-calorie foods that promote satiety for a long time. A typical plate consists of dishes rich in protein and vegetables full of fiber, and having a low glycemic index: cabbage, spinach, leeks, etc. You can supplement with starchy foods and legumes (lentils, brown rice, white beans, chickpeas…), seafood, hazelnuts, pistachios, unsalted fines, etc.
5. Promote foods that “cut hunger”
To keep your weight and manage your stabilization phase after a diet, it is crucial to reduce your appetite and put an end to cravings. Eat low-calorie foods that promote satiety for a long time. A typical plate consists of dishes rich in protein and vegetables full of fiber, and having a low glycemic index: cabbage, spinach, leeks, etc. You can supplement with starchy foods and vegetables (lentils, brown rice, white beans, chickpeas, etc.), seafood, hazelnuts,
6. Watch Your Carbohydrate Intake
To stay slim, and not regain weight, you must control the glycemic intake of your preparations. Carbohydrates are sugar molecules. If you eat foods with a high glycemic index, it increases your blood sugar level. The excess sugar will then accumulate in your fat cells, and more precisely at the level of the abdominal belt. It is therefore necessary to favor carbohydrates with a low or moderate glycemic index, and to consume them in moderation. Basmati rice, buckwheat which is an excellent source of magnesium and sweet potato, rich in potassium and insoluble fiber which helps regulate blood sugar.
7. Treat yourself to little treats
It’s not because you want to stabilize your weight that you have to deprive yourself of the little pleasures! A little deviation from time to time will not hurt you. A small chocolate bar at the coffee break, a portion of apple pie for dessert or a croissant on a Sunday morning… As long as it remains occasional, you will maintain your beautiful figure without any difficulty.
8. Eat balanced all the time
Many people eat healthy and balanced the first five days of the week, then indulge in excess and junk food during the weekend. You won’t achieve anything conclusive with this behavior. To keep your weight, you have to maintain the course of good habits all week. Over time, it becomes a very profitable lifestyle that will make you proud!
9. Drink plenty of water
Water is vital, it is also very beneficial for boosting the elimination of toxins and avoiding the storage of fat as much as possibletag. It is a source of oxygen for the cells and helps decongest the digestive tract. To amplify the detox effect of water, add slices of lemon, kiwi or pineapple. You will benefit from their vitamins and minerals, in addition to those in your water.
10. Learn to release stress
No need to put pressure on yourself to control your pounds. It would be counterproductive. Stress is enemy number 1 when you want to maintain your weight after a diet. According toa scientific study by the University of Florida, stress prevents our body from maintaining its shape and getting rid of extra pounds. The problem? A hormone called “betatrophin” that alters the body’s ability to burn fat. Also, if you watch your weight with anxiety, you will succumb over time to the urge to snack, and to consume fatty and sugary foods.
11. Stock up on veggies
Rich in nutrients and low in calories, vegetables have the advantage of providing our body with a wide range of nutrients (food fibre, minerals, vitamins, proteins, etc.). To fully enjoy it, cook in a dietetic, balanced and varied way, opting for steam cooking which safeguards the essential nutrients contained in food.
12. Good sleep
Lack of sleep and bad nights negatively influence our mood. And everyone knows that depression makes you eat a lot and usually leads to giving in to impulsive cravings. As a result, we regain the lost pounds. To stabilize your weight, it is valuable to sleep well. Bet on soothing colors in your room, turn off the light and sleep in absolute calm like a baby. If necessary, prepare a small infusion before going to bed.
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.