There are many studies that defined weight loss maintenance in different ways (in English: weight loss maintenance), one of which defined weight loss as losing at least 10% of the body weight, and weight stabilization or maintenance is defined as maintaining at least 10% of the body weight. The body that has been lost for one year after losing weight.
For example, if the body weight is 80 kilograms, then losing 10% of the body weight is achieved by reaching the body weight of 72 kilograms, and maintaining this loss is achieved by the person’s weight being 72 kilograms after a year of weight loss.
Is there a correct way to maintain weight after losing it?
To increase the chance of maintaining and stabilizing weight after losing it, a transitional phase can be planned to ensure the maintenance of healthy and balanced eating habits, and exercise patterns that were adhered to while following the weight loss diet. In other words, it is necessary to take the steps that led to weight loss as a healthy lifestyle for life. Which helps in stabilizing weight in the long term, and reducing the chance of regaining the lost weight, and therefore there is no specific method for stabilizing weight, or a specific diet for stabilizing weight, but it is necessary to adhere to eating appropriate calories to stabilize weight.
One of the ways that contribute to maintaining weight is to avoid the causes that can lead to weight gain, including the following:
Unrealistic harsh diets: These are diets that are very low in calories, or that do not contain a specific food group. Such as carbohydrates or fats, because they can only be followed for a short period, in addition to being mostly unhealthy, and may lead to weight loss at first, but it is difficult to stabilize the weight after losing it for a long time.
Lack of exercise and an inactive lifestyle: Exercising is crucial to losing weight and maintaining it, and a sedentary lifestyle and sitting for many hours on electronics can reduce a person’s metabolism rate as a result of lack of movement, and cause weight gain.
Thinking about the diet in the wrong way: When thinking about the diet as only a quick solution, and not a solution to improve health and maintain weight in the long term, this may be a reason for not adhering to a healthy diet in the long term, and gaining weight again.
General tips for stabilizing and maintaining weight after losing it
According to one study, approximately 20% of people who lost weight were able to stabilize their weight after losing it in the long term, due to the continued commitment of these people to healthy eating habits and exercise, and there are many strategies that can be followed to maintain weight, including What follows:
- Commitment to eating in moderation: If you return to eating large amounts of food, it is certain that the weight will be gained again, and it is worth noting that the diet contributes to the person getting used to moderate amounts of food, so it is necessary to adhere to that, and in general women can eat 2000 calories calories, and men 2,500 calories per day to maintain their weight (calorie calculator).
- Exercising regularly: Exercise contributes greatly to maintaining weight, even if these sports are not somewhat intense, even walking or climbing stairs can have a positive effect on maintaining weight, and it is recommended to exercise 40 minutes within 3 to 4 days per week to maintain weight.
- Getting enough protein: Protein increases the levels of some hormones in the body that help increase the feeling of satiety, which may reduce the chances of overeating.
- Eat foods rich in fiber: they can be obtained from vegetables, legumes, nuts, fruits, and whole grains; Such as whole wheat, oats, quinoa, barley, and others, where fiber helps to feel full, which leads to eating fewer calories.
- Eat breakfast: Although breakfast is not a magic meal for weight loss, breakfast may help limit the amount of calories eaten for the rest of the day.
- Weighing the body regularly: Weighing once a week can contribute to knowing whether weight has been gained during the past week or not, although there are many factors that affect weight; Like the menstrual cycle in women, but in general it is an indicator of maintaining weight.
- Reviewing a nutritionist: A person often needs psychological and moral support, and a dietitian is one of the people who can provide a lot of help in losing weight, and therefore care must be taken to review a nutritionist from time to time to ensure the health of the body.
- Returning to the correct eating habits: A person may eat more food than usual on some days, especially on holidays and holidays, and a person may turn to unhealthy options at times, and this is not a failure or a departure from the right path, but rather these foods can be introduced in moderate quantities. From time to time, make sure to be healthy most of the time.