Maintaining a healthy weight is more critical for the well-being of a productive life. Several uncontrollable factors like age, gender, genetics have control over the body weight of people.
But you have control over what you eat, drink, how you exercise, and how happy you are in your life. So, these would make a fat-free person and lead you to a healthy weight and a happy life.
When you are obese, you may feel like losing weight and maintaining a healthy weight is the hardest thing in the whole world. But believe me, the hardest part is to maintain the weight after losing it.
Researches have proved around 85%-90% of the people who lose weight with all the difficulties regain weight in no time. You have to have the same will power to maintain the weight you achieve by going through a tough time.
1. Regular Exercise
Exercise plays a crucial role in maintaining a healthy weight regime as it has a positive effect on both physical and mental health. Exercise helps to increase metabolism and help to burn calories.
According to the Mayo Clinic, a person needs at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous exercise per week to maintain the weight.
This needs to be consistent throughout the week to gain better effects. As a matter of fact, you need to focus on exercising for 30 minutes every day.
Active walking (at least 2.5 miles per hour), dancing (ballroom or social), biking (slower than 10 miles per hour), gardening are some moderate aerobic activities you can involve in your day to day life.
Vigorous aerobic activities like hiking uphill, running, fast cycling, swimming has proven effects on maintaining your body weight.
If you combine these moderate and vigorous aerobic activities with the strengthening and stretching exercises, you can maximize the benefits you achieve for maintaining your body weight.
Recommended 30 minutes walk every day is too much for you, try to walk at least a few minutes. Having some kind of regular physical activity is better than no activity at all.
In the meantime, you need to focus on reducing your daily sitting time as well. Higher sitting hours make a higher risk of having metabolic problems. This could negatively affect maintaining body weight though you have regular exercises.
2. Healthy Meal Plan
When you are dealing with the maintenance of healthy weight, thorough attention should be paid to the meal plan. The focus should be on what you eat, how much you eat as well as when you eat.
Studies have shown that consuming lower calorie-dense foods is more effective rather than trying to resist large portions of high-calorie dense foods.
You have to select the foods rich with nutrients, not the foods rich with calories.
According to the World Health Organization (WHO), a healthy diet should comprise of staples like cereals (wheat, barley, rye, maize or rice) or starchy tubers or roots (potato, yam, taro or cassava), legumes (lentils and beans), fruits and vegetables, foods from animal sources (meat, fish, eggs, and milk).
If you eat plenty of vegetables and fruits, which are essential sources of vitamins, minerals, plant protein, dietary fiber, and antioxidants, it will help to maintain your weight.
According to the WHO guidelines, a person’s total fat consumption should not exceed 30% of the total energy intake.
So, you have to choose healthier unsaturated fats in vegetable oils like sunflower, corn, soy, or olive rather than consuming animal fats or oils like coconut and palm oil, lard, butter, or ghee which are high in unhealthy saturated fats.
Research has been done on the relationship between weight loss after obesity and hunger. It showed that the people who lose weight after being obese, with the help of lifestyle interventions combining exercise and diet, has to deal with increased hunger in the long term.
Hence, to deal with this hunger, you have to consume a lot of proteins because proteins can reduce the level of hormones causing hunger and increase the hormones which induce fullness.
So, it will soothe your hunger and will provide satiety. In addition to that, a lot of calories have to be spent on the metabolism of proteins in the body. Thus, some extra calories can be burnt.
Studies have shown a diet plan of three meals a day consists of a large breakfast, moderate lunch, and small dinner has positive effects on maintaining weight rather than going for six or more small meals for a day.
Consequently, aforesaid all included meal plan eventually lead you to better maintenance of the healthy weight.
3. Mindful Eating
While you are eating, you have to pay full attention to the eating process, and you have to understand the body’s inner desire for the food.
Mindful eating involves slow eating, chewing the food thoroughly, which helps easy digestion in a calm environment with fewer distractions.
So, you can enjoy the real taste of the meal, and you can stop eating when you are full.
If you are distracted by television while eating, you will gulp large portions of the food without chewing even. This will lead to digestion problems as well as eating a large amount of food without recognizing the point of fullness.
That can destroy all the measures taken to maintain body weight.
Some people may have emotional eating behaviors. Practicing mindful eating could also be minimized those behaviors.
4. Drink Water
Water plays a critical role in human body functions.
Researchers are still trying to figure out the benefits of drinking water in weight maintenance. But they have figure out a positive correlation with increased water consumption and weight maintenance.
Think about the daily struggle you are dealing with “craving for the food”. The amount of food you need to feel full can be reduced with the water intake. Water provides fullness. It works as a natural appetizer suppressant.
So, you can satisfy your stomach with a lesser amount of food if you drink glass or two before a meal and help to lower your calorie intake. In addition to that, drinking cold water helps to increase the calorie-burning of the body.
Water helps to remove the waste that builds up inside the body. When you drink a sufficient amount of water, kidneys will quickly filter the toxins and remove them through urine.
Undigested food products and other solid waste will be removed as stools from your body. If you are dehydrated, this stool becomes hardened, and you may suffer from constipation. Drinking enough water softens the stool and remove waste easily.
When waste retained inside the body, you feel tired, bloated, and swollen, adding some weight to your body.
So, drinking water reduces some extra kilos from your body.
If you are focusing on healthy weight maintenance, the key is exercise. The effects of exercise can enhance by drinking water. Because when you drink water, it helps your muscles, joints, and tissues to work properly.
The vital organs like lungs, heart, brain, and kidney will work actively, helping you to remain in the exercise sessions for an extended period and help to burn calories.
According to the recommendation of the National Academy of Medicine (NAM) in the United States, an adult woman should consume 2,700 mL of water per day, and an adult man should consume 3,700 mL of water per day.
5. Control Stress Level
Stress has significant effects on the hormonal balance in your body. Hormones like cortisol increase with higher stress levels, and it has a positive impact on increased appetite and food intake as well as belly fat.
Some people try to eat when they are stressed. Some are looking for sweet foods like ice cream and chocolate to release their stress conditions, which eventually leads to regaining of weight.
So, to control the stress conditions, you better use some meditation or yoga. They help to ease your mind and release the stress you are dealing with.
Stress can build-up due to your workplace problems, family problems, or maybe your personal problems.
So always try to stay away from them, keep your mind busy with things you are interested in, such as watching a film, going out for vacation, meeting your good old friends, allocating time for your hobbies.
In the event of controlling stress levels, sleep plays a significant role. Your body requires time to recover from the stress conditions. That time can be provided only through good tight sleep.
When you are not having enough sleep, it increases the ghrelin hormone level, which is known as the hunger hormone. The raise appetite, failing you in healthy weight maintenance.
So, you have to fight against the stress develops inside you, if you really want to maintain your weight.
6. Regular Weighing
Regular weighing shows you the progress you are achieving and thus encourages you to stick to the routine you are working on for weight maintenance.
You will get tired and fed up by doing exercises every day and sticking to a meal plan if you don’t know the results of it. Knowing the weight, you lose or gain, encourage you to do more exercises.
That will stick you to the new healthy lifestyle you adopt, holding you going back to the bad old habits or your on and off dieting patterns.
So, you will be able to maintain your weight easily.
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Over to You
So, you can maintain the healthy weight you achieved by spending so much time and effort, with these simple changes in your life. You should not only rely on the control of the food intake. Exercise, water, mental health, and sleep has significant effects on body weight.
Simply, you have to focus on a new lifestyle if you want to maintain your weight and be happy.