If you recently lost excess weight, congratulations! This achievement will probably benefit your present and future health. Now that you have lost weight, let’s talk about some ways to avoid recovering it.
The following tips reflect common characteristics of people who have been able to lose weight without regaining it over time. 1
Watch your diet
- Follow a healthy and realistic eating pattern. A healthy lifestyle has begun, now the challenge is to maintain the positive eating habits adopted along the way. In studies of people who lost weight and did not recover for at least a year, most of them continued with a low-calorie diet compared to what they ate before dieting. 2 For more tips on healthy eating, visit Healthy Eating for a Healthy Weight .
- Keep your eating patterns constant. Follow a healthy eating pattern regardless of changes in your routine. Plan ahead on weekends, holidays and special occasions. By having a plan, you are more likely to have healthy foods on hand when your routine changes.
- Breakfast every day. Eating breakfast is a common practice for people who have lost weight and have not recovered. A healthy breakfast can help you avoid hunger and eat more hours later.
- Do physical activity every day. People who have lost weight and have not recovered, usually spend 60 to 90 minutes doing moderate intensity physical activity almost every day of the week and do not consume more calories than they need. This does not necessarily mean 60 to 90 minutes in a single session. It can be 20 to 30 minutes of physical activity three times a day. For example, walking at a brisk pace in the morning, at lunchtime and at night. Some people may need to consult with their doctor before performing this level of physical activity.
Keep your course
- Watch your diet and your activity. Keeping a diary of your food and physical activity can help you track your progress and identify your trends. For example, you may notice that your weight increases during periods when you travel a lot for work or when you have to work overtime. Recognizing this trend may indicate that you should try other different behaviors, such as taking your own healthy foods for the plane or looking for some time to exercise in the gym of the hotel where you are staying on your trip. If you work overtime, during breaks you can take short walks around the building.
- Watch your weight . Check your weight on a regular basis. To control lost weight, it is a good idea to keep track of your weight in order to plan and adjust your exercise and feeding plan as necessary. If you increased a few pounds, correct this trend quickly.
- Seek support from family, friends and other people. People who have lost weight successfully and have not recovered, often have the support of other people to stay on course and overcome setbacks. Sometimes having a friend or a partner who is also losing weight or trying to maintain your new weight can help you be motivated.