3 Expert-Approved Tips for Maintaining Weight Loss After You Reach Your Goal

Once you reach the goal of losing weight, this does not end. Maintaining weight loss and healthy lifestyle is the next step. But what is the best way to deal with weight loss maintenance? We discussed this with Andres Ayesta, a registered dietitian and founder of Planos Nutrition, who provided three expert advice that will help you while continuing to monitor and lose your weight over a longer period of time.

By losing weight and maintaining it slowly and sustainable while continuing to focus on the healthy habits you created and monitoring your maintenance in different ways, you can make sure that you are on the right path to maintain weight loss.

Sustainable weight loss is the key

One of the important things that must be taken into account when attempting to lose weight is why you want to lose weight in the first place. Ista says that often, people do so to feel better, gain more energy, and be able to do more things and work more easily.

He said: “Measure your energy levels, your sleep, your ability to play with your children, to your performance in the gym, these will be really good signs because when you start adding a lot of these small small victories and winning, you know that you are on the right track.” These are the things that will make you continuous, not your focus on the number on the scale.

It can have unrealistic expectations during weight loss opposite to your long -term success. One of the mistakes that people make is the one that continues a very restricted heresy diet that causes a loss of weight quickly, but makes it difficult to maintain this weight after the truth.

“The most realistic and sustainable approach is to focus on building strong habits such as improving your lifestyle, getting enough sleep, making sure that you get enough protein and stay moist,” said Aasta. Although the results may take longer to achieve them, it will be easier for you to maintain it.

Another thing to remember is that the faster is not better. “One of the biggest things that people struggle is that they want to eat more, but they cannot on meals heresy, so it is better to lose weight by eating a little more instead of restricting and losing them very quickly.” Usually, when it comes to weight loss, 1 to 2 pounds per week is recommended.

If a person loses weight quickly and does not have much backup to start, he is not only losing weight but also muscles. “Usually when this happens, often your metabolism is affected and this is something known as adaptive thermal composition,” explained. “Your body gets used to living in terms of the small amount of calories, and when you start from this paddish diet and add all your usual habits in your life again, your body usually returns and tries to put itself at a point you feel comfortable again.” This is how a YO-Yo diet begins, as this can lead you to enter a continuous cycle of weight loss and weight restoration.

It is important to have a strong support system that can carry you. Ayesta suggests the surrounding yourself with friends and family supporters who are on board your goals because unnecessary individuals can make it difficult to stay on your way. The presence of a guide on a similar trip can also be useful because they can provide a vision and advice to help you reach your goals.

Finally, it is useful to have an expert, such as a registered dietitian, next to you. “The presence of a person who has an academic background or knowledge to be able to direct you to the right direction is essential because they saw that people are going through this road several different times, and they know exactly what to do and what amendments that must be made, especially when you spend difficult weeks,” Ayesta advised. Getting this type of support can also be useful during the maintenance phase.

Maintaining healthy habits continues

Assuming that you lost weight slowly and sustainable and that you are in a healthy weight for your body, maintenance is a simple issue to maintain good habits. You don’t have to calculate calories or the goal of perfection every day. Instead, Ista says it is supposed to focus on continuing lifestyle changes that helped you lose weight in the first place.

According to Ayesta, five healthy habits can help you keep your weight:

• Get enough daily protein
• Keep the appropriate hydration
• Tension Management
• Get enough sleep
• Get enough fiber through fruits and vegetables

Another thing to remember is that the weight turns off naturally, so its width as a range instead of the target number is useful. Ayesta indicates that your weight will also be affected by the stages of life. For example, on all days of holidays, you may be more liberal with your nutritional choices, while there will be other periods when you are more perceived for consumption.“Creating a domain around a plus or minus 5 % of your goal will be a good place to be – whether it is rising or down,” I advised AYESTA.

Looking at directions instead of the number one on the scale is a more realistic approach when it comes to weight maintenance. “If you are taking a scale on a specific day and you see a number you really don’t like, it is very important to understand the directions and averages rather than just looking at one,” Ayesta explained.

If you find yourself restoring all or most weight over time, this may be a sign that your weight loss methods were very radical to your individual needs or that medical factors are playing. In this scenario, it is better to see a comprehensive weighter or a weight specialist to help you know what is going on.

Monitoring maintenance in different ways

The scale is only one way to measure weight loss and maintenance. “Other signs of success that I would like to pay attention to some objective measurements and some self -measurements,” said Easta. For example, in terms of weight loss, looking at the body’s measurements around the waist line, leg or hips is useful. The most autonomous approach can be to note how your clothes already fit.

There is another way to monitor your maintenance by looking at pictures and comparing images. “We use a lot of photographs to compare changes over time, and this is a better way to be able to measure success because if someone has put a little muscle mass and falls a little of fat, which is known as the restructuring of the body, what will happen is that your body will look a little different, but the weight may not change much.”

The bottom line

Losing weight and maintaining it may be difficult, but if you pre -prepare yourself, you can prepare yourself for success. As Asta explained, it is important not to focus on a specific number on the scale as our bodies aim to volatility. There are also other factors that must be observed alongside your weight as well. If you feel the prize, or more active and get enough sleep, this is winning itself and should not be credible.