Gaining and losing weight need hard work and dedication but maintaining weight is the real struggle. A piece of cheesy loaded pizza can result in gaining unnecessary calories that your body doesn’t even need and not eating enough food can also result in weakness and weight loss. Eating the right amount & right things, working out and knowing about your metabolism is very important to maintain your weighing scale you worked so hard to get to.
Foods Do's & Don’ts
Don’t Starve Yourself for Food
According to research, starvation will help you lose weight. The concern is that muscle tissue, not fat, accounts for up to 50% of the weight loss. Muscles are the body’s metabolic furnace, burning about 50 calories a day per pound. A low-calorie diet slows your metabolism by 50 calories per day for every pound of muscle you lose.
What’s the bottom line? You’ll lose pure fat and keep your metabolism charged-up if you lose weight steadily and healthily.
Don’t eat if you don’t feel hungry
Do you have a habit of overeating? You may be eating out of habit rather than your appetite hormone working overtime. Many people consume excessively because food is readily available. As a result, get rid of all visual cues!
Small packs or individual servings of “occasional” foods like chips and candy are a good idea. Alternatively, remove the sweets from their regular-size bags and split them into portion-controlled servings to keep in the cupboard or fridge. You won’t be tempted to eat a jumbo-size box while watching TV or talking on the phone this way.
Don’t eat saturated fat unnecessarily
Fat isn’t a bad thing. Healthy fats, such as those found in fatty fish, nuts, and flaxseeds, are important for maintaining your health and weight. However, when it comes to bad fats like saturated fat, it’s crucial to know what foods they hide in so you can stop them.
For example- Meat should be served in portions of 3-5 ounces, not the 12-ounce prime rib often seen on restaurant menus. If you weigh less than 150 pounds, choose to eat a 3-ounce serving; if you weigh more than 150 pounds, choose to eat a 5-ounce serving.
Do add some ‘FAST’ making healthy options in breakfast
You should stock your kitchen with a variety of easy and healthy breakfast foods. Stick to high-fiber cereal, whole-grain bread, oatmeal, and fresh fruit – meals that can be prepared quickly. Then make an extra effort to ensure that your lunches and dinners are well-balanced in terms of nutrition.
Plan if you’re still running out the door in the morning. Keep trail mix and dried fruit in the glove compartment of your vehicle, granola bars in your purse or wallet, and oatmeal packets in your office desk.
Do Eat Fat to maintain Weight
Over the years, fat has gotten a bad name, but not all fat is bad for you. Some fats, in reality, are needed for weight loss. Like Flaxseed oil stimulates the release of leptin, a hormone that aids in appetite suppression and keeps you feeling fuller for longer and Brown fat is a relic from the days when we braved the elements with little clothes. It burns calories to keep us warm. When your brown fat is activated, you increase your total metabolism and burn more calories.
Do add healthy substitutes
It’s difficult to imagine having to give up many of your favorite foods to lose weight. Fortunately, I agree that all foods, including butter, have a place in a safe, well-balanced diet. However, I believe there are satisfying substitutions for less healthy foods that will not make you feel deprived.
Workouts/exercises to be done
You should engage in 60 minutes of moderate-intensity aerobic exercise. Physical exercise, according to empirical evidence, will help you control your weight over time. However, the amount of physical activity required varies widely from person to person. You should engage in exercises like:
- Swimming is a good workout.
- Skating at a quick speed on inline skates.
- The majority of team sports (football, basketball, or soccer).
- Jumping rope is a fun activity.
- Lifting weights for muscle building.
- Cardio and Zumba.