After putting in so much hard work in losing weight, you wouldn’t want those numbers to rise and go back up on that scale. Even though gaining weight back is inevitable, it’s not a cause for worry. Long-term weight maintenance is definitely possible as long as you follow the steps that we will talk about later on.
It may seem hard to believe. Everyone who you’ve ever gotten advice from to lose or maintain your weight – the media, healthcare providers, from friends or people in your life who tell you that if you just work hard enough, or wait long enough, you will get your dream body. However, science suggests something completely different. We get to actually influence our weight, it’s just that we have no direct control over it.
If you want to have a healthy lifestyle, maintaining a proper weight, being physically active, and eating well are all important steps to take. You’ve come across people who have no trouble losing weight, but the hard part is actually controlling your weight once you reach your desired number, as it demands high discipline and dedication pretty much every day for the rest of your life.
Claudia Carberry RD, MS, a Registered Dietician talks about how there are many important factors to take note of when it comes to controlling your weight, such as keeping track of your calorie intake and offsetting calories consumed with exercise and physical activity. Eating the correct foods and getting the necessary nutrients for your body is also crucial for having a healthy weight and overall healthy body.
What Steps Can I Take To Control My Weight?
- Be Physically Active
Start exercising a few times a week. Try activities like walking, jogging, and swimming, or if you’re not a fan of the outdoors, low-impact machines like the stairmaster or the treadmill will do as well. Exercise for a total of 60 minutes for optimal weight maintenance.
- Take Note of Your Calorie Intake
Weight is gained because the body is consuming more calories than it can burn, while weight loss is when the body consumes less than what it can expend. For starters, you can reduce the fat in recipes by half and replace lost moisture with broth (savory dishes) or fruit press (baked foods).
- Control Your Portion Size
One simple way to monitor your calorie intake is by looking out for the portion sizes of the food you eat.
Ways to help reduce and control the amount of foods you eat:
- Before every meal, drink some water. (30 minutes before)
- Opt for vegetables over protein or carbohydrates.
- Drink more soup – the liquid will fill your belly and prevent overeating.
- Trick your brain into thinking it’s eating more than it should by using smaller plates and bowls.
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Eat More Fruits & Vegetables
Fruits and vegetables are filled with vitamins and nutrients, quite low in fat, and can keep you full without you having to eat a bunch of calories. They also contain high amounts of fibre that can help you lose weight because it keeps the digestive tract running smoothly.
Some vegetable choices that help to control weight are:
- Cauliflower
- Broccoli
- Peppers
- String beans
- Summer squash
- Leafy greens
Sources of fibre:
- Strawberries
- Raspberries
- Almonds
- Popcorn
- Fruits & vegetables
5. Eat Less Sugar
There are naturally occurring sugars in foods such as fruit, however, there are also added sugars that are found in processed foods like breads, salad dressings, and condiments. Sugar can rapidly lead to weight gain and has been linked to major health issues like diabetes and obesity.
6. Consume More Dairy Products
Studies have shown that people who ate three or more servings of low-fat dairy products were more likely to maintain their weight over those who ate less than three servings. Dairy products also have the added benefit of improving bone health.
Some choices of dairy products include:
- Kefir
- Yogurt
- Milk
- Cheese
All in all, if you are trying your best to maintain your weight, follow some of these steps or consult a dietary expert and you’ll be more likely to be successful.
Credits:
https://www.everydayhealth.com/weight/weight-management.aspx
https://www.psychologytoday.com/sg/blog/the-psychology-weight-loss/201908/we-don-t-control-our-weight
https://www.wikihow.health/Control-Weight
https://www.hsph.harvard.edu/nutritionsource/2007/04/26/ask-the-expert-controlling-your-weight/
https://www.livestrong.com/article/331818-weight-loss-with-kefir/https://encrypted-tbn0.gstatic.com/images?q=tbn%3AANd9GcRcJcLuzMozjclbtXEsAuVCh73Uu4-e8CeHCxKBo6dH50yUvN8T&usqp=CAU
https://www.thesun.co.uk/wp-content/uploads/2020/01/NINTCHDBPICT000362207636.jpg