Do This to Avoid Regaining Weight | 5 Simple Ways to MAINTAIN Weight Loss

How to avoid weight gain and weight REGAIN. How to maintain weight loss and keep weight off. How to prevent gaining weight after losing it. Weight Regain Prevention.

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Timeline | Chapters

00:00 – Intro
0:46 – The Maintenance Issue
1:39 – What is Successful?
1:57 – 1st Tip
2:42 – 2nd Tip
3:34 – 3rd Tip
4:12 – 4th Tip
4:44 – Last Tip

Does Weight Come Back?

In the American Journal of Clinical Nutrition. “There is a general perception that almost no one succeeds in long-term maintenance of weight loss. However, research has shown that roughly 20% of overweight individuals are successful at long-term weight loss when defined as losing at least 10% of initial body weight and maintaining the loss for at least 1 y.

It actually happens to one-third of dieters, as they regain more weight than they lost. Making them heavier than they were before they even went on the diet.

How to lose weight successfully. What does weight loss mean?

Lets define what successful weight loss means. A successful weight loss maintainer is defined as an individual who voluntarily decreases 10% or more, of the initial body weight and keeps the lost weight for 1 year or more.

Reason for losing weight.

Establish your POWER WHY. Why do you want to lose weight? Take the time to visualize what that means. Do you see yourself hiking more, biking again, going on runs with your friends and family. Maybe its to look and feel energetic and happy. Or maybe its just, being there for your kids and grandchildren. You really have to identify what’s really driving you. Because if not, you wont have a strong reason to anchor yourself in, which then leads to bad choices.

Walking for weight loss. How much to walk to lose weight?

Brisk walking to be exact. In the Journal of Clinical Diabetes. It is found that brisk walking is the most common form of exercise reported by successful weight loss maintainers in the national weight control registry, which btw: is a database of more than 4000 people who have been able to keep the weight off, and research shows that an increase in leisure activity and steps per day are associated with weight loss maintenance. It doesnt have to be 10000 steps. You can aim for half of that, and find that to be easy over time. And you can gradually increase it to 10 thousand. Remember, its not an all or nothing approach.

Mindful Eating Weight Loss

Stop the mindless eating and switch to mindful eating. Think back at when you started to lose weight. You were super focused during that time, but then you reached your goal and that focus started to slip away. The truth is mindless eaters will consume a lot more calories than those that arent distracted when they are eating.

Tracking Food for Weight Loss.

Tracking your food until it becomes second nature. If youv’e already been tracking your food while you were on a diet lets say. You reached your goal. Obviously you might be thinking well, its time to stop tracking. What you want to do is. Keep tracking the food a little longer, only as a a tool to help you find your maintenance first. You can go ahead and stop calorie tracking when you feel you can balance what you are eating with your own levels of hunger and fullness.

Eating Slower for Weight Loss

The reason is that it takes about 20 minutes for our brains to register that we’re full. If we eat fast, we can continue eating past the point where we’re full. If we eat slowly, we have time to realize that we actually are indeed full, and stop on time before the overeating occurs. And not to forget to mention. Eating slow will also help you enjoy your food longer.

The fact of the matter is after losing weight, your appetite increases and your body hangs on to fat for its dear life. This leads to weight gain, sometimes more than when you started out initially.

Also, remember managing stress and getting quality sleep are also critical here too. Cant stress that enough.

DISCLAIMER:
This video is for information only and should not be used for the diagnosis or treatment of medical conditions. Dr. Arsalan Aspires has used all reasonable care in compiling the information but make no warranty as to its accuracy. Always consult a doctor or other healthcare professional for diagnosis and treatment of medical conditions.

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