Top 3 Tips to Prevent Regaining Weight after Weight Loss
How to stop regaining weight?
There are a lot of different ideas out there about how to lose weight. When you are planning to make a lifestyle change, you need to do what works best for you. Even though many people work very hard to lose weight, it often comes back after. Weight cycling is frustrating and can make it harder to achieve your weight loss goals. This can be unhealthy due to the negative health impacts of carrying excess body fat. Here are some tips to help you keep that weight loss!
Tip #1: Weight Training
Weight loss occurs when caloric input (what we eat) is less than caloric output (energy expended). The energy expenditure comes from exercise, the thermic effect of food and our basal metabolic rate (BMR). BMR accounts for the calories burned at rest and makes up 55-75% of energy expenditure. It is based on many things including size, sex, age, body composition and genetics. When we lose weight and become physically smaller, it’s possible that we can decrease our BMR. This may alter the balance of our calorie intake/output
It’s very common for diets to fail. If the balance of caloric intake/output is consistently changed, it will affect your weight. Changes to your BMR after weight loss may affect this balance without a person knowing. These changes can be small and this is just one component of many reasons why people may start to regain weight
Strength training is one way that a person may be able to combat this. Resistance training increases our lean muscle mass. This will impact our body composition and may increase our basal metabolic rate. Overtime, this could be protective against regaining weight. However, resistance training alone has not been shown to produce significant weight loss.
Tip #2: Focus on Small Changes
Try to keep a consistent but small caloric deficit. Trying to lose weight too fast is not only dangerous but much harder to maintain. Think about making small adjustments to your eating. Large caloric deficits or radical changes in your diet are more likely to result in binge eating
Sustained changes are very difficult to maintain if you do not let yourself enjoy any of the foods you love
Try and focus on gradual and consistent changes. Enjoy small wins!
Tip #3: Develop a Healthy Relationship with Food
Stop good/bad food labels – we tend to place labels on food and feel endlessly guilty when we eat something we consider bad. This is not to say that all foods are nutritionally equal. But it is important to stop stressing over indulgence. Stress increases our cortisol levels which increases hunger cues
Be Mindful! – focus on eating when you eat. Try to stop multitasking during meals, really enjoy the food you are eating. But also listen to your body’s cues. Your body will tell you when you are hungry and when you are full. If we are trying to multitask then these signals are muted and we can end up eating more than we need. If you build better habits around food consumption you are more likely to sustain a lifestyle change.
Remember, this is just general information.
If you have specific medical conditions, are experiencing pain, or you’re just not sure where to start when it comes to exercise, please remember we’re here for you.
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