After dieting, the percentage of people who keep their weight stable drops to 20%.
In the following, nutrition specialist Sakina Al-Qadi provides a set of tips aimed at maintaining weight stability.
Nutritionist Sakina Al-Qadi
Nutritionist Sakina Al-Qadi
There are many reasons that lead to re-gaining the lost weight, after the diet, including:
The Harsh Diet
The more harsh or low-carbohydrate a person’s diet was, the more negatively it was on the time to follow it, which would inevitably lead to binge eating.
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Loss of a large percentage of muscle mass
Following a low-calorie diet leads to rapid weight loss, however, rapid weight loss will negatively affect the level of muscle mass, which will reduce the overall level of metabolism in individuals and negatively affect their weight. For example: the lower the level of muscle mass, the lower the level of metabolism, and the more likely the body is to gain more fat.
The wrong view of the concept of a healthy diet
The key to keeping weight off is to make fundamental lifestyle adjustments and learn about the origins of healthy lifestyle.
As much as diet changes in your eating behaviors and encourages healthy habits, this will ensure that you reach your desired weight.
Set unrealistic goals
A person who has been obese for years may do himself so, when he decides to lose 50 kilos in a year! And if the specified time ends, without reaching the desired goal, it begins to self-flagellation. Conversely, he forgets that he has achieved part of his goal.
Practical tips to maintain weight after dieting
Eat protein and vegetables at every meal
Eating protein and vegetables ensures a high level of satiety, which will help control your total daily caloric intake. For example: Eating a piece of toast will keep her food hungry, but when you add two tablespoons of labneh to toast, or a boiled egg and lots of vegetables, this will ensure that you have a healthy meal with a satiety level that lasts for at least two hours.
Drink water buffer
Drinking water before every meal helps to reduce about 13% of your calories.
In total, you should drink between two and three liters of water a day.
In moderation, eating sugar and fast food
Adopting a healthy lifestyle is not intended to eliminate the possibility of eating junk food and sweets. But it is advised to reduce its consumption.
Thus, eating a quick meal once a month will not inevitably lead to weight gain, but rather its daily frequency will.
Exercising daily leads to weight maintenance. Diversifying aerobic sports, such as walking, jogging, and cycling … also helps burn fat. As for lifting weights, it contributes, in turn, to maintaining or increasing muscle mass, which positively affects the level of metabolism.
Measure your weight frequently
When you weigh your weight regularly, twice a month, you will notice an increase in it, no matter how small.
Sleep enough hours
Poor sleep quality is one of the main causes of weight gain. On the night that we sleep less than 7 hours, we are more likely to face hunger and reduce the secretion of the satiety hormone. In the long term, this affects re-weight gain. Therefore, we must ensure that we sleep at least seven hours a day.