Long-Term Weight Loss: How to Keep the Pounds off once you lose them
The turn of the 20th century saw a lot of emphasis on weight loss. “I would sooner die than be fat”, claimed Amelia Summerville, author of a weight loss book in the year 1916. People try to shed those pounds at the utmost cost to feel really healthy, good and confident in their own skin. Once you have started your weight loss routine and achieved the desired weight, kudos to you! But beware that only half the battle is won. The next challenge is to maintain the same weight without putting on all those pounds that you have just lost.
Investigative research shows that after losing weight during a stipulated time, it is very common to regain some of the weight. More specifically, researchers have concluded that out of 700 people who have lost at least 30 lbs, about 635 of them have had unsuccessful attempts at keeping the weight off before maintaining a constant weight for a year. Dr. Bruce Lee, who is the director of Global Obesity Prevention Center at John Hopkins Bloomberg School of Public Health in Baltimore, concludes that “If you have been at a certain weight for a while, then the body tends to try to maintain that weight”.
Dos and Don’ts
- Although people lose weight in many different ways, the habits of the people trying to maintain the same weight are surprisingly similar. Listed below are a few such habits.
- Get adequate sleep. People who lack sleep gravitate towards comfort eating.
- You can indulge in your favorite high calorie foods, once in a while, provided they are eaten in moderation.
- Establish variety in your food intake so that you discover new flavors and tastes that you never knew existed. Eating slowly and savoring every bite too helps in maintaining your weight in the long run.
- Prepare your own meals rather than eat out. This cuts out unnecessary calories that you are usually unaware of.
- Skipping meals has been proven to be disastrous for keeping up your weight loss.
- Exercise regularly for at least 60 minutes every day. You don’t really have to have intense workouts but rather moderate workouts.
- Last but not the least; do not give up on your efforts. The number of attempts doesn’t matter. What really counts is to be successful at last. And once you are able to keep off those excess pounds for at least a year, then your body adapts to that weight as your natural weight.
Why is it so important to focus on sustaining the weight-loss?
Your brain and body are actually hardwired to regain back all the weight that you might have just lost since they are interdependent on each other. Eating high-calorie foods is an evolutionary trait which might have suited primitive humans but in this world of readily available food, it is you who needs to regulate your food intake accordingly. A nutritious and consistent diet in a lifestyle that includes regular exercise goes a long way in keeping you healthy, fit and light in frame.