Unfortunately, many people who lose weight gain it back. In fact, only 20% of dieters who start out overweight successfully lose weight and keep it off long-term.
However, don't let this statistics discourage you. There are many scientifically proven ways you can keep weight off, from exercise to stress management.
These 10 strategies from experts of weight loss Jacksonville may be just what you need to tip the stats in your favor and keep your weight loss on track.
Why do people regain weight?
There are some common reasons why people regain weight that are mostly related to unrealistic expectations.
Restrictive diets
Extreme calorie restriction can slow your metabolism and alter the hormones that control your appetite, both of which are factors that contribute to weight regain.
Wrong mindset
When you think of diet as a quick fix rather than a long-term solution to improving your health, you'll be more likely to lose weight and gain it back.
Unhealthy habits
Many diets are basically based on willpower. They focus on principles rather than lifestyle changes, which can discourage you and keep the weight off.
Try to eat breakfast every day
Breakfast eaters have healthier habits overall, such as getting more exercise and consuming more fiber and nutrients. Additionally, eating breakfast is one of the most common behaviors reported by individuals who are successful in maintaining weight loss
While people who eat breakfast seem to be more successful at maintaining weight loss, the evidence is mixed.
One study found that 78 percent of 2,959 people who maintained a 30-pound (14 kg) weight loss for at least a year reported eating breakfast daily.
Eat lots of protein
Eating plenty of protein can help you maintain your weight, as protein can help curb hunger and promote fullness say professionals from HCG of Jax, one of the best weight loss clinics in Jacksonville Florida. Protein is important for weight control. Protein helps reduce levels of hormones that increase appetite.
Protein's effect on your hormones and fertility can automatically reduce the number of calories you consume each day, which is a key factor in maintaining weight. Additionally, protein requires a lot of energy for your body to break down. Therefore, the number of calories you burn during the day also increases. Based on several studies, it appears that the effects of protein on metabolism and appetite are most noticeable when about 30% of calories are consumed from protein.
Weigh yourself regularly
Monitoring your weight by stepping on the scale on a regular basis can be helpful for weight maintenance. That's because it can keep you informed of your progress and encourage weight-control behaviors.
Weighing yourself regularly may also help you maintain weight by reminding your brain to eat less calories. In one study, it was found that people who weighed themselves six days a week, ate 300 fewer calories per day than the ones who monitored their weight less frequently. However, how often you weigh yourself is your personal choice, some may find it helpful to weigh themselves daily, while others may check their weight once or twice a week.
Watch your carbohydrate intake
If you pay attention to the types and amounts of carbohydrates you eat keeping the weight off can be easier. Eating too many refined carbohydrates, such as white bread, white pasta, and fruit juice, can be detrimental to your weight maintenance goals. These foods are stripped of their natural fiber, which is essential for promoting fullness.
Diets low in fiber are linked to weight gain and obesity. Limiting your carbohydrate intake overall can also help you maintain your weight loss. Several studies have found that, in some cases, people who follow a low-carb diet after losing weight are more likely to keep the weight off long-term. Additionally, people who eat low-carbohydrate diets are less likely to eat more calories than they burn, which is essential for maintaining weight.
Lifting weights
Muscle loss is a major drawback of weight loss. This can limit your ability to keep weight off, because losing muscle lowers your metabolism, meaning you burn fewer calories throughout the day. Doing some type of resistance training, such as lifting weights, can help prevent this muscle loss and, in turn, help preserve or even improve your metabolic rate.
Be prepared for setbacks
Setbacks are inevitable on your weight loss journey. There may be times when you crave for unhealthy food or skip exercise. However, the occasional slip-up doesn't mean you have to throw your goals out the window. Jacksonville Weight Loss Center experts motivate you to just go ahead and follow through with better choices. It can also help to plan ahead for situations you know will make healthy eating difficult, such as an upcoming holiday or vacation.
Stick to your plan throughout the week (even on weekends)
One habit that often leads to weight gain is eating healthy during the week and cheating on the weekend. This mindset often leads people to turn to junk food, which can sabotage efforts to maintain weight. If this becomes a regular habit, you may gain more weight than you were already. Alternatively, it is found that people who follow a consistent eating pattern are more likely to maintain long-term weight loss. One study found that weekly consistency made people almost twice as likely to maintain their weight within five pounds (2.2 kg) over the course of a year, compared to those who allowed more flexibility on weekends.
If you are struggling with your eating habits, better seek help from professionals and get a good diet plan for weight loss.
Stay hydrated
Drinking water helps maintain weight for a few reasons. It promotes fullness and can help keep your calorie intake in check. In one study, people who drank water before eating had a 13 percent reduction in calorie intake, compared to participants who didn't drink water. Additionally, drinking water also increase the number of calories you burn.
Get enough sleep
Getting enough sleep has significant impact on weight control. This is partly due to the fact that insufficient sleep leads to higher levels of ghrelin, known as the hunger hormone because it increases appetite. Additionally, poor sleepers have lower levels of leptin, a hormone necessary to control hunger. Additionally, people who sleep for short periods of time are tired and therefore less motivated to exercise and make healthy food choices. Getting at least seven hours of sleep a night is great for weight control and overall health.
The bottom line
Losing weight is hard but maintaining a healthy weight is even more difficult. There are many simple changes you can make to the habits that are easy to stick to and will help you maintain long-term weight loss. Through your journey, you will realize that controlling your weight involves much more than what you eat. Exercise, sleep, and mental health also play a role. Keeping the weight off is easier if you just adopt a new lifestyle instead of continuing with weight loss diets.
We understand this is not easy, but we are with you in this journey with our weight loss program Jacksonville.
