You have come so far! Your weight loss transformation has left you feeling like you are ready to take on the world – but now what?
Keep up the good work and seek to maintain your weight loss. It is not uncommon for people who have experienced a weight loss transformation to put the pounds back on before a year has passed. In fact, 80 percent of individuals who were previously overweight get stuck. Defense mechanisms such as turning to old habits, stress, lower-energy metabolism and increased hunger may fight against you after your transformation so be prepared! Below are a few ways to help you maintain your weight loss transformation.
Cook At Home
Stay devoted to eating foods prepared in your home kitchen rather than opting for takeout more regularly. Look for new recipes when you start to get tired of it as making new recipes may bring a little excitement to your meal making routine.
When you cook at home, you are able to control your menu, food portions and the quality of the ingredients. These factors require you to make wise decisions that will help you to lose and keep weight off.
Eat More Plants
Food that has a lower-calorie density, such as plant-based foods, are naturally high in fiber, bulk and water, which helps you to feel fuller longer without eating up a large portion of your daily calorie target.
Keep in mind that juicing does not count because juicing removes the majority of the beneficial fiber. The more fiber you eat, the less likely you will be to binge on high-calorie foods.
Eat Plenty of Protein
Diets that are high in protein are effective in helping to combat weight re-gain, according to a 2014 meta-analysis published in the American Journal of Clinical Nutrition. If this sounds like something you heard when you were in the midst of your weight loss transformation, you are not wrong. The best nutrition strategies are those that are lifestyle makeovers without any end date.
Reduce Liquid Calories
Any liquids that are void of nutrition should be eliminated or cut way back at the very least. Sugar-filled coffee drinks, alcohol, fruit-flavored juices, soda and more lack adequate protein and fiber to fill you up. Try to drink more water. If you don’t like it plain, try to infuse it with some fresh fruit!
The microbes in your intestinal tract have a major impact when it comes to your weight. One study showed that obese and overweight people have a higher ratio of unhealthy to healthy bacteria in their stomachs. If you were previously overweight or obese pre-weight loss transformation, that ratio can still be present in your post-weight loss stage, making it difficult to maintain that loss without a little help. You may opt for a probiotic supplement or just strive to eat plenty of foods that will help, including foods rich in both probiotics and prebiotics.