While weight loss is challenging for many people, it is even more challenging to keep the weight off permanently. Because weight regain is even more discouraging and detrimental to one’s motivation and can quickly delete all previous achievements.
On the other hand, knowing how to accomplish and maintain a healthy weight may bring us countless benefits, and to be informed is the first step mandatory step in this regard.
But also, you need to stay active, motivated, and unwavering over time so you can make it an integral part of your life.
This article is for people who have achieved healthy BMI norms but also for those whose BMI values are in the lower part of the overweight category and seeking ways to lose more weight.
Maintaining a Healthy Weight Benefits
Many reports related to regaining lost weight (after dieting) informs that people, who reduce their calorie consumption to lose weight, experience a drop in their metabolism rate or simple words how their bodies burn calories.
Actually, the statistic points out that most people who drop fast a high amount of weight have recovered it 2 to 3 years after.
A lowered metabolism rate appears to be the main reason why it is difficult for many people to lose weight over time but also causes the weight to regain even after a hard weight loss diet.
Hence, the opinion of the experts that greatly low-calorie diets and rapid weight loss are a double-edged knife.
Therefore, long-term lifestyle adjustments are needed to improve the chances of successful and long-lasting weight loss. In these regards, according to the World Health Organization is advisable to lose no more than 1/2 to 2 pounds (0.91 kg) a week.
Weight loss to a regular (healthy) weight for a person’s height can advance health benefits:
+ more easy work for the heart
+ lower blood pressure
+ lower cholesterol and blood sugar levels
+ less stress on bones and joints
+ improved self-esteem and enhanced day-to-day vigour
Just as losing weight takes enormous efforts, maintaining the new weight status takes even more hard work and devotion. Weight loss aims are reached by a magic blend of the right corrections in the three main living directions – mindset(the root), diet, activities, and rest.
Strategies on How to Maintain a Healthy Weight
Maybe, you’ve just lost weight, and you struggle to keeps your new healthy status sustainable and stable. Or you have reached such an age that it becomes increasingly difficult for you to maintain a healthy weight due to the hormonal changes in the body.
Yes, modern lifestyles offer us a vast range of temptations that easily and quickly can take you out of healthy weight norms making the mission seem difficult.
Although control your weight might look tough, yet it should not need to be like that. Long-term weight maintenance is possible if you are entirely devoted, persisted, and knowing what would work in your favor.
Get your comfortable, professional online support to maintain a healthy weight
Shape Goals – thousands of fitness videos, diet plans and more***
Keep your body in toned perfectly with HD workout videos for all levels *** Get professionally created training programs to guide you successfully*** Eat healthy with effective meal plans and yummy fresh recipes.
Practice these simple everyday healthy living tips always to keep your weight in healthy standards, which will make your life better and more satisfying
Healthy Weight Friendly Diet
1. Take Control of Your Blood Sugar Level by Choosing of Healthy Carbs
Many modern diseases are rooted simply in higher blood sugar levels, including diabetes, metabolic syndrome, heart diseases, cancer, etc. So, reasonable control over your blood sugar, in the first place through your diet is a significant factor for successful weight control and better overall health. To accomplish it, be mindful of carb intake and avoid refined carbs and sugary food.
Weight maintenance will be much easier to accomplish if you always pay attention and consider the kinds and amounts of carbs that you eat.
Consuming too many refined carbs, such as white bread, white pasta, and fruit juices will impede the achievement of your weight maintenance goals. The reason is those are foods mainly stripped of their natural fibre, which is necessary to promote fullness while eating.
Some examples of refined carbs which you should avoid are also white flour, pastries, sweets, sodas, snacks, breakfast cereals, and mostly added sugars.
Be aware!!! The rule of thumb is that diets that are low in fiber are generally associated with weight gain and may lead to overweight and obesity, and thus it will sabotage your efforts for maintaining weight loss.
That’s why the overall limiting of refined carb intake is a leading dietary approach if you try to achieve and maintain a healthy weight and lower your blood sugar naturally. It is a simple step that would help you to reach and ensure your healthy blood sugar levels and normal insulin sensitivity.
Several studies have discovered that those people who are at low-carb diets after weight loss are capable of keeping the weight off for the long term. It is because in following low-carb diets or Keto diet, they are less likely to eat more calories than you burn, relying on healthy fats, non-starchy vegetables, and proteins.
you can read:
9 Proven Ways How To Increase Insulin Sensitivity To Build Muscle & Lose Fat »
Insulin Resistance-The Hidden Root Behind the Poor Health and Excessive Body Fat Accumulation »
2. Include A Good Quality Protein In Your Diet
Protein consumption is an essential factor in controlling your weight. The quality protein foods increase your metabolic rate and help you maintain muscle mass if you are at a weight loss program.
Another significant fact is that protein is the best “fill-me-up food.” It’s more satisfying than carbs or fats and keeps you feeling full for longer.
Also, high-protein intake enhances the release of the fullness hormone PYY, which promotes fullness and decreases appetite. Be sure to incorporate a good protein source at every meal, such as:
• white-meat poultry
• eggs
• white-fleshed fish
• plain Greek yogurt
• low-fat cottage cheese
• lean beef
• oats
Many people underestimate this, and their diet is lacking enough protein foods.
To guarantee your body regularly supplying this essential macronutrient one of the ways is by intake of good high-quality supplements.
There are many choices out there, which include protein supplements on an animal or plant basis, depending on your personal needs and your personal preference.
3. Include Foods That Acts Naturally As An Appetite Suppressant
Knowing how to control your appetite naturally will help you subsequently manage your diet and hence, your weight.
Some foods have excellent nutritional properties, and meanwhile, they can suppress your appetite. Knowing how to incorporate these foods into your daily diet is a significant step to control your weight through eating.
Certain foods are fitter for suppressing appetite than others, including:
• Fiber-rich foods keep a person feeling fuller for longer. Good examples are vegetables, fruits, whole grains, and beans, fruits.
• Protein-rich foods in foods as lean meats and wild-caught fish
• Healthful fats in foods as avocado, beans, nuts, and cheese. Their consumption to feel less hungry throughout the day.
• Eggs are a natural combination of proteins and fat and may promote feelings of fullness.
• Pulses, such as lentils, beans, and chickpeas, will increase feelings of fullness and for sure, will reduce food intake later.
• The honey that is full of healthy ingredients but also may suppress the hunger hormone ghrelin, making people feel fuller for longer. Switching from sugar to honey will be at all very beneficial for you.
• Cayenne pepper also may reduce your appetite and help lower blood pressure, among many other benefits.
4. Drink Plenty of Water Between Meals
Drink lots of water and other calorie-free or low-calorie liquids between meals to stay hydrated. Being well-hydrated helps you differentiate among hunger and thirst. Filling up with water will make you feel less hungry and will naturally aid portion control.
Drinking a cup of water at least 30 minutes before a meal can naturally result in a more excellent feeling of fullness.
It not only will moisture your body, but moreover will reduce your striving for additional food consumption, which will help prevent overeating.
To make the water which you drink more enticing, try adding lemon, lime, cucumber, or watermelon slices.
5. Control of Hunger - Eat so That to Stay Full for Longer
Keeping that feeling of fullness can be done with foods high in fibre(Source).
The fiber in the food can suppress your appetite and will help you to deal with hunger cravings naturally.
That’s why the raw vegetables and salad should be an integral part of each meal. They naturally low in calories and high in fiber but moreover contain other essential nutrients like enzymes, vitamins, and micro-elements.
Their constant intake will help you avoid overeating calorie-dense foods and to stay full for longer.
Fibre will helps you to deal with Insulin and blood sugar
Insulin and blood sugar are two key factors influencing your health and weight, and fiber-rich foods have a positive effect on their levels.
Foods like lean protein, healthy fat, vegetables, whole grains, and beans are slowly digested from your stomach, which protects your insulin from high jumps and hence encourage lower insulin and blood sugar levels.
Healthy fat will naturally suppress your hunger
Great options also is consuming healthy fats(Source), but in proper proportions and with no overdosing.
Your body needs unsaturated fats to function correctly and stay energised as well as receive essential vitamins.
Include in your meal plans foods like avocados, olives and olive oil, peanut butter, fatty fish, such as salmon and mackerel, nuts, and seeds, such as almonds, peanuts, cashews, and sesame seeds.
The key is not to eat more than it is necessary because overeating with fats, even if they’re healthy, is harmful to overall health.
6. Include Spices and Ingredients that are Proven Helpful to Maintain a Healthy Weight
Many herbs (as food or supplements) can be an excellent complement to your diet and exercise and to help you in maintaining the optimal weight for you. They can assist with the achievement of your weight loss goals and to support your efforts successfully.
Apple Cider Vinegar
Obtaining of Apple Cider Vinegar(Source) is a natural process using the natural fermentation process of apples, where the sugar from apples is converted into alcohol.
The result is a product that contains vital enzymes and friendly bacteria that turns out to provide for body incredible health benefits.
The acetic acid that is the main component of apple cider vinegar, supports the feeling of fullness, which has a beneficial effect in the pursuit of weight loss.
Also, it affects your metabolism helping the natural movement of sugar out of your bloodstream.
If you take apple cider vinegar before a meal may help your digestive system absorb the most out of the food, by supporting the action of stomach acid. It also acts as a probiotic and promotes the proliferation of good gut bacteria in your stomach.
In general, Apple cider vinegar helps you to maintain healthy energy levels, which allows you to perform regular exercise and any types of sports activity, thereby helping you to control your weight.
You can read ⇒ The Incredible Apple Cider Vinegar and How Can Help You Boost Your Health & Losing Weight Naturally and Safely »
To get the advantages of a full range of ACV benefits, without the possible side effects, you can conveniently rely on Apple cider vinegar capsules. It is a pure extract that is an excellent alternative to the raw product, which can be your helper in overall health reinforcement, but especially for weight loss, body detox, and immunity aiding.
Turmeric
Turmeric is named the “Spice of Life,” and it comes from the Curcuma longa(Source) plant, which originates on the Indian subcontinent as well as can be detected in many Southeast Asian regions.
It is part of the ginger family and best recognised by its deep orange colour. Several chemical compounds exist in turmeric, known as curcuminoids, but the active substance in turmeric is known as curcumin.
Curcumin determined as one of the most potent natural fat-burning remedies. It “triggers” the fat burning process called lipolysis, which in turn releases fat stores to use as energy. But the best part is that turmeric can prevent future fat from coming back through raising the metabolic rate and through promote lean muscle mass growth in the body.
Turmeric is an excellent health-boosting solution when it is in supplementary form. Why? Because its significant benefits are most effective when it is in combination with black pepper extract, or Bioperine. But it is even more potent with a combination of ginger, for aiding digestion, and forskolin extract for helping weight loss.
Black Pepper
Black pepper will supply to your body Vitamins C, A, and K, minerals, fatty acids, and works as a natural metabolic booster, which helps to speed up the metabolic process and burn calories more quickly.
Black pepper contains piperine, a substance that prevents fat accumulation in the body, which makes it an ingredient with uncountable health benefits, including weight loss.
BioPerine is extracted directly obtained from black pepper, which is 95% piperine and is commonly included in curcumin supplements.
The piperine enhances curcumin absorption in the body more to 2,000%, as combining the spices increases their effects. They help in reducing all body inflammation and improve digestion, particularly in supplement form.
Green Tea
The regular drinking of green tea(Source) can aid weight loss as well as weight maintenance. The reason is that it is a rich source of catechins and caffeine, both of which may help promote weight loss.
Green tea extract is an excellent alternative to green tea if you not tend to drink it regularly. It is a unique way so you can easily get the advantage of the great features of this natural product.
Aloe Vera
Aloe Vera(Source) juice can promote body weight loss as reinforce your metabolism in a balanced way. It aids digestion and reduces inflammatory responses within your body, which facilitate weight loss.
Cinnamon
Cinnamon has been practiced for ages to combat obesity and reduce weight, because of its metabolic properties that also help treat heart disease and diabetes.
Ginger
Ginger promotes a feeling of satiety and reduces hunger pangs along with assists in burning the extra fat, which helps you lose weight naturally.
7. Restrain Alcohol Only for Weekends
Whether at a warm family gathering or a first date with strangers, alcohol is always one of the mediators contributing to a more fulfilling social relationship. And as such, it would not be a good idea completely deprive yourself of it, but rather to limit it to reasonable standards.
Best will be to enjoy your favorite alcoholic beverage on weekends only, with just one drink for women per day, two for men.
Alcohol contains empty calories. For example, a five-ounce glass of wine has 125, and in a bottle of beer, about 153. Because for our bodies, those calories are excessive, they can get converted into fat. Considering that fact, if you enjoy an occasional drink, find a compromise.
8. Replace the Sugar Dessert with Dark Chocolate
Do you know that in the quality dark chocolate with a high cocoa content, is quite nutritious? Dark chocolate is rich in antioxidants, has a decent amount of soluble fiber, minerals, and healthy fats. These are mostly saturated and monounsaturated fat, with modest amounts of polyunsaturated fat.
Dark chocolate has been shown to suppress appetite compared to milk chocolate but also contains less sugar than it. Some research suggests that it may help reduce inflammation and insulin resistance, lower the risk of heart disease, and improve brain function.
Besides, quality dark chocolate is rich in iron, magnesium, copper, manganese, and a few other minerals, which makes it an excellent replacement for sugar-rich desserts.
Keep in mind that in 100 grams (3.5 ounces) dark chocolate have around 600 calories and moderate amounts of sugar. It is a relatively large amount, and for this reason, best should be consumed in moderation.
Healthy Eating Habits
9. Mindful Eating
The brain is a major player in controlling the biochemical processes in the body when a person eats. It is a key factor if you want to understand how to maintain a healthy weight and keep it off successfully.
Everything starts first in your mind – mindful eating is a fundamental principle if you aim a healthy weight.
When a person pays more attention to TV streaming during a meal instead of focusing entirely on the food he eats, he will consume more.
Focusing your attention on food during meals is an entirely natural behaviour that harmonizes and puts everything in a perfect balance for you and your health.It is the basis for the excellent digestion and the utterly absorbing of the nutrients along with the ensuing numerous health benefits.
The pleasure and enjoyment of each bite of food provoke the body to release the exact and necessary digestive juices for the complete absorption of the nutrients from your diet.
In the opposite, inattentive and rapid ingestion of food leads to inefficient absorption of nutrients, overeating, and subsequent accumulation of toxins in the body.
Accordion to WHO, the lack of mindfulness in eating is one of the main factors that strongly influence conditions as overweight and obesity.
10. Never Eat While You are Distracted
Being not at present when you are eating will usually result in overeating.
Bad eating habits such as watching TV, reading a book, or tapping on your phone during your meal have an overall negative effect on your healthy weight in the long term.
Instead, try to practice mindfulness and full enjoyment of different nutritional tastes and sensations while eating in an atmosphere of peace and friendly conversations with loved ones.
There is evidence that when people become present during meals, not only do they eat less, but moreover they also find that they have been eating many foods they don’t enjoy.
11. Trick Your Brain Using Three-Bite Rule
Mostly, losing weight comes down to three main factors: exercise, food, and mindset. The last one can be the most challenging and difficult to achieve. Let’s see why?
Our brains often play games with us, getting in the way of our weight loss goals. While making us think that we’re hungry when in reality we’re just stressed, bored, tired, dehydrated, or whatever else.
But your brain doesn’t have to be against you; actually, there are lots of ways to manipulate yourself into achieving your weight-loss goals. Do you know about this rule that is more powerful than the best diet?
Three-bite rule
First, hide your unhealthy temptations and always keep a healthy snack on hand. But if yet you still cannot resist certain foods, use the following approach.
Count your bits, and when you come across irresistible treats, strictly follow the “three-bite rule.” For instance, if you can not resist to brownie or plate of cheesy nachos, go ahead but limit yourself to three bites. If you can to enjoy slowly and mindful those three bites and you should be satisfied. The key is in your attentiveness when eating. Focus on your food and slow down the eating process while pleasantly enjoying EVERY PIECE OF BITE.
12. Always Eat Breakfast
It seems like a misleadingly easy diet win: regularly skip breakfast, and you’ll lose weight. But recently many kinds of research have linked the habit of eating breakfast to good health, which shows the opposite can be real.
Your metabolism is most active in the morning so this is the right time to eat more calories.
But also, the breakfast kick-starts your metabolism, helping you burn calories throughout the day. A wise morning meal also brings other health advantages as improving memory and concentration, lowering levels of “bad” LDL cholesterol, and decreasing in chances of getting diabetes, heart disease, and being overweight.
Even if you try to lose weight — and keep it off — always make time for a healthy morning meal, like high-fiber cereal or low-fat milk.
13. Portion Size Control
Portion size(Source) control is an easy and quick means to fix your meal amount.
You can use your hands as a serving guide as our ancestors did.
As ordinarily, the hand’s size corresponds to body size, thus more prominent people who require more food typically have bigger hands. Let’s see roughly for each meal, how it happens:
⇒ High-protein foods: A palm-sized portions for women and two palm-sized portions for men
⇒ Salads and vegetables: A fist-sized serving for women and two fist-sized pieces for men
⇒ High-carb foods(such as whole grains): A cupped-hand portion for women and two for men
⇒ Fatter foods (butter, oils, and nuts ): One thumb-sized part for women and two for men
Measure your portions doesn’t mean you have to scale food with surgical accuracy. Instead, using this method often as possible at home will teach you how to estimate the size at a glance at every meal and immediately know how much to eat.
14. Use Your Plate as a Guide
When you can’t calculate calories or measure portions correctly, you can use the “plate method.”
It’s an excellent means with no matter if you’re on dieting or you’re on a weight-maintenance plan because it is an easy way to control the amount that you’re eating.
So use this trick as you plan your dinner or lunch: half of your plate must be vegetables, and the remaining space to be apportioned equally between lean protein and complex carbs. The high-fat foods should be no more than half a tablespoon (7 grams).
Although this is just a rougher guide, it has often been underestimated but widely used. Remember that different people demand different dietary needs. For illustration, those who are more physically active often require more food.
15. Watch the Clock and Avoid Nighttime Snacks
Research shows that people who have dinner after 8:00 p.m. have higher body mass indexes (BMI) than people who don’t eat at night, Even if you don’t eat significantly more daily calories, eating too close to bedtime may harm your sleep.
Having a large meal close to bedtime will make it difficult for you to go into a deep sleep. Your stomach will work hard to digest food, which will worsen your sleep quality and may cause nighttime heartburn leading to insomnia.
Close down the kitchen after a particular hour and avoid snacking in front of the TV because it is one of the effective ways to sabotage your diet efforts.
16. Plan your meals in advance
You are in healthy criteria, but you still need to stay focused to keep this state permanently.Create a complete vision of how you intend to eat according to your weight goals.
You should include a table of specially selected dishes along with the products you need to add to them tailored to your nutritional needs.
You must have a table of foods that you should avoid and a list of foods that would replace them.
For example, it would be good to replace in your kitchen the use of refined oil with substitutes such as organic butter, ghee or coconut oil.
Preparing a meal plan that you can stick to, can act as a guide to keep you on the track. It is a way to engage yourself with healthy ideas and thoughts related to your eating habits, taste preferences, and especially health goals.
Of course, the most important is to implement them in your daily routine and be adamant in their application.
If you are having difficulty or need professional guidance, there are great online apps where you can get a personalized meal plan tailored to your specific needs, along with an appropriately chosen training program.
Sports Activities For Keeping A Healthy Weight
One study(Source) in the National Institutes of Health, where is tested weight loss by the implementation of both resistant exercise and aerobic exercises, reveals that this mixture is the most productive way to improve the functional status of overweight and obese adults.
17. Exercising For Lean Muscle
Maintain, or even increase, your metabolism by aiming to build lean muscle mass. It will boost your metabolism significantly. Why?
The muscle tissue has a higher metabolism than fat does. It means less fat and more muscle mass in your body lead to much better metabolism and tight and slim body shape.
More exercises in the gym or outdoors to maintain lean muscles will ensure the keeping of healthy weight for you.
If you don’t yet train with free weights(bench press, dumbbell presses, dumbbell rows, etc.)or any bodyweight exercises(lunges, push-ups, squats, planks, etc.), add this type of activity to your overall program now.
Schedule time for appropriate practices in your daily plan and perform them rigorously.
18. Exercise Before a Meal and Early Morning
Some people can eat before a workout and feel wondrous, whereas others might feel embarrassed and even feels exhaust from movements.
It’s generally dependent on the person’s body type, but for most individuals with extra weight, early morning workout on an empty stomach will have a fantastic effect.
The reason is that eating before an exercise increases your metabolism. If you are working out on an empty stomach, the body must rely on stored energy such as fat and glycogen to power muscle movements.
It is a direct and fast way to increase the burning of unhealthy fat in your body naturally.
Additionally, the exercises are another healthy and efficient appetite suppressant. Researchers showed that appetite hormones are suppressed immediately after the training, especially high-intensity workouts.
There’s a drop in the levels of ghrelin in the body, a hormone that makes us hungry, and higher levels of “fullness hormones” such as PPY.
19. Consider Adding Minutes to Your Exercise Plan
It’s important to emphasis that the more you exercise, the better able you are to maintaining weight loss process.
Your sports activity is an essential piece of the puzzle of your health. No matter if you run, swim, dance, or play football with friends, it will bring you enormous emotional and health benefits. So, find your favourite type of activities and start practicing.
Your critical minimum should be at least 30 minutes of physical activity five days a week, but the experts recommend even aiming for 60 to 90 minutes of physical activity per day.
If you do not have training experience, and you need the voice of someone to tell you, “it’s time to go faster,” Aaptiv is the right online workout app for you.
Great audio – classes for all those workouts that just do not make sense for video. Intelligent design, magnificent music, and a vast library of classes make even the most hardcore exercises enjoyable.
20. Weigh Yourself Regularly
Some people find it helpful to weigh themselves daily, while others are checking their weight once or twice a week.
However, how often you weigh yourself is a personal choice, but best will be to monitoring your weight every morning or at least every other day?
The everyday weight check is a simple but powerful means to empower your will for a healthy weight. It will make you aware of your progress and encourage the development of weight control behaviours, which is the root of successful weight maintenance.
You can check also your BMI value because it is an easy and helpful measurement that gives you actual info about your current weight status. Click here to understand how to read and interpret your BMI value.
21. Control the Stress in Your Life to Control Your Weight
Eating due to stress, irritation, or depression is different from physical hunger.
Stress affects your weight and precisely your eating behaviour by increasing cortisol levels – the stress hormone.
Too much stress and cortisol can cause you extreme cravings for calorie-dense foods, high-fat foods, and even worse, desires for junk food.
It’s an unhealthy pattern that, if repeating periodically, inevitably will cause you extra pounds over time. What is the decision?
Mindfulness practices and mindful eating(Source) may reduce stress-related binge eating or so-called “comfort eating.”
Comfort eating: You are upset and try to compensate for this emotional state by eating more and more amounts of food. A process that gives you a false sense of comfort and is a severe reason for adding more weight.
So, take your time to relax and overcome the negative emotional states through stress-relieving practices like meditation.
Respect your needs for good quality deep sleep, which is the most crucial factor in tackling stress. Practicing your beloved hobby or your favourite sports activity will help you a lot.
Specially Designed Natural Formula
to Deal With States of Nervousness Related Anxiety
Conclusion
Nowadays, it is tough to resist all temptations that surround us so that we keep our weight in normal health. That makes keeping normal weight a challenge for every person.Therefore, the easiest way to achieve this is discovering and learn possible more about how to reach and maintain a healthy weight. I think that by strictly following the above complete guide, this is an utterly achievable task.
I wish success to everyone.