8 Ways To Help You Face Weight Regain

October 17, 2022

8 Ways To Help You Face Weight Regain: It is very tempting when you see ads that claim you can lose an immense amount of weight in a week or two. Being obese is not easy, and it is natural that you would want to get rid of the extra fat. However, hastening the process by drastically changing your diet isn’t a wise choice. It can wreak havoc on your health, and have other adverse effects as well. Here are some safe and reliable weight-loss tactics to lose weight – take a look:

8 Ways To Help You Face Weight Regain

While we understand the urge to rush to the café across the street from your workplace and order fries and a large greasy burger, you need to resist and follow a proper diet in order to lose weight. An occasional slip-up is fine, but making it a habit is a strict no-no. The goal is to reduce the number of calories in your system, and the best way to accomplish that objective is to eat 3 smart meals and 2 healthy snacks a day. Start with a good breakfast, follow up with lunch and a midday snack, have something during the evening, and end the day with dinner. Eat smaller portions at each meal to maintain a balanced diet. The calorie breakup of your system is as follows:

Stick to whole-grain foods, and fruits and veggies, while avoiding saturated fat and cholesterol. Sufficient nutrition improves the metabolic rate, so your body is able to burn off the extra fat instead of storing it. Eliminate high-fat foods, such as cheese, butter, mayonnaise, fried food, fatty sweets, aerated drinks, etc.

Successful weight loss programs are a combination of exercise and well-planned diets. Cardio is one of the most popular exercise routines for burning calories, boosting heart rate, and increasing metabolic rate. In case you are already into it, please make sure you do it at least 4 to 5 times a week and aim for 45 minutes of exercise. If you are a beginner, you can start slow with a low-intensity workout for 30 minutes three times a week and build up the rhythm gradually as your body needs to get used to it. Don’t over train – it can reverse the weight loss as you might compensate for the calories burnt by overeating later on and also increase the chances of injury. Circuit training, plyometrics, kettlebell, swimming, outdoor cycling, jogging, jumping ropes, etc. are some examples of cardio and are some of the reliable weight-loss tactics you should know. Please consult your doctor as to what type of activity and duration is a suitable starting point for you, especially if you are overweight or have medical issues. It is best to seek professional advice for those who are looking to switch their fitness regimen as well.

 If you are in the habit of consuming soda and sugary beverages on a regular basis, switch to water right away as it is a key component when it comes to losing weight. It has the following benefits:

For good health, try to eat at least three to five servings of vegetables a day. This is a minimum and more is better. A serving of vegetables consists of ½ cup of cooked veggies and 1 cup of raw veggies. To lose weight, you should focus on non-starchy vegetables such as baby corn, artichoke, asparagus, beans, beets, broccoli, cabbage, carrots, cucumber, peppers, mushrooms, etc.

As mentioned above, starting with a good breakfast is a must. It should contain fiber, protein, and healthy fats. Under no circumstances should you skip this meal, or else you will struggle to lead a healthy life. If you don’t eat in the morning, it influences your hunger pangs later in the day. You feel ravenous during the afternoon, which makes it tougher to refrain from oversized portions or cravings for sugary and refined carbohydrate foods. Aim to consume anywhere between 400 and 500 calories for your morning meal, and make sure to include a source of lean protein plus filling fat (eggs, unsweetened Greek yogurt, nuts, or nut butters) and fiber (veggies, fruit, or 100% whole grains).

Trying to lose weight doesn’t mean you have to skip snacks altogether. Unfortunately, most popular snacks today aren’t nutrient dense, but extremely high in calories. It is advisable to steer clear from refined grains such as cereals, chips, crackers, and cookies, along with calorie-packed drinks like juice and soda. Try to keep snacks under 300 calories for weight loss and aim for healthy snacking choices. They need to contain 4 grams of fiber and 4 grams of protein to fill you up. Some options are veggie rolls, roasted pumpkin seeds, fruit crisps, and so on. These also are reliable weight-loss tactics and there are plenty of ideas to look up online.

It is necessary to keep a food log during your weight loss journey. Studies say that those who note down everything about their diet, especially those who log while they are eating, are more likely to lose weight and keep it off in the long run. It won’t take you much time to maintain a food journal – hardly 15 to 20 minutes per day. Noting down what you eat helps to stay accountable for what you have eaten. Moreover, you can quickly identify areas that could use a bit of improvement, when you see it written down.

Experts have always stressed on the fact that skipping meals won’t make you lose weight quicker. If a hectic day makes a sit-down meal impossible, stash a piece of fruit and pack of nut butter in your car or purse. You can also keep them in your desk drawer to munch on them instead of going hungry. Going long periods of time without food causes great harm to health by slowing down metabolism and accelerating hunger pangs. Make it your mission to eat three meals and two snacks every day, and don't wait longer than three to four hours without eating.

Face Weight Regain - Weight gain doesn’t mean the end of the world – you can lose it and maintain a healthy weight if you know exactly what to do and how to go about it. From here on, you should follow serious routines when it comes to food habits and a structured lifestyle. Moreover, you need to be patient – the extra weight didn’t accumulate overnight, so losing it is going to take some time as well. Using these safe and reliable ways that help you face weight regain and help you lose weight.

Tammy J. Colter is an OH staff writer and has proudly served the ObesityHelp community since 1999, helping members and professionals alike. Tammy wears many hats at ObesityHelp, she works as an author, editor, and account manager. Read more articles by Tammy!

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