26 Jun Weightloss 101: How To Keep The Weight OFF
“Shedding extra weight is a hard job, but it’s a piece of cake comparing to the long term task of keeping it off”. This is what they tell us, but in reality it’s just a task that needs some life balance that we should have anyway.
Keeping the weight off is something I’ve fought with for a long time; and finally succeeded to make happen in the last couple of years!! So in this article, I will share with you some tips from my personal approach, so you can learn from my experience:
- Always drink your 2-3 liters of water per day, it will automatically reduce your appetite preventing you from eating the same quantities as before. Feelings of thirst and hunger are very similar to the body so keep yourself hydrated so you won’t eat out of thirst.
- Keep healthy snacks within reach so you don’t binge on Oreos at 3am. I personally like carrots or cucumbers with lime or cauliflowers with onion sauce (light yogurt + onion soup powder).
- There will be days and vacations where you can’t avoid eating high-calorie foods and shouldn’t. Learn to balance the next day or week by consuming veggies and proteins to keep the extra sugar from transforming into fat deposits.
- Alcohol is not completely avoidable for most people, it can be balanced by a low sodium extra water diet for days, to get rid of the water retention it causes.
- Take a habit of balancing your cardio according to your energy expenditure. For instance when you overeat, add a couple more hours of cardio in the next 4 days.
- Make it a habit not to transform a cheat meal into a cheat day. Once you have a cheat meal, continue your day normally without ruining the rest of it; then deduct the calories from the next two or three days if you feel guilty about it.
- Lifting medium to high weights regularly builds and grows muscles in your body. Extra muscles boost your basic metabolism at rest by an average of 100 calories per day for each kilogram of muscle gained. Work smart around this equation.
- Unless you’re doing intermittent fasting, spread your calorie intake evenly across your waking hours so you do not cause starvation which can potentially cause you to overeat late in the day.
- If you are on intermittent fasting, calories v/s time is the best equation you can use if all you want is to maintain the weight you lost. Once you overeat, increase your fasting time by shrinking your eating window.
- If you’re expecting a trip or a weekend where you might be overeating; cut out snacks and increase your workout time a few days before and after to balance it out.
- If you’re prone to eating late (like I am) learn to make green salads or any type of foods that’s voluminous but not very rich in calories. PS: lettuce is my best friend (and lately kale) I tend to use a full lettuce in my night salad making it big and filling.
- Visit a dietitian, get your body composition test, and become familiar with your average metabolism so you can balance your food intake accordingly. I personally play around a lot with my calories when I am expecting a heavy meal or feel like adding a dessert. I do that by cutting out snacks or having a salad instead of a full meal when I am planning for a next big meal or dessert.
- Make it a habit to use low fat, low sugar, and low sodium products. This way you will be automatically consuming less calories.
- Finally, do not obsess with the scale, follow the tips closely, seek balance and watch your weight once per week so you can tell how to adjust.
It’s not that hard!