Fitness is a lifestyle and there are several common reasons why people regain weight that they have previously lost. In majority of cases, people approach a diet as a quick fix rather than a long-term solution to improve health and well-being and are more likely to give up and regain weight. One can maintain their hard work for life by following the basic few guidelines.
- Regular exercise plays an important role in weight maintenance as it helps to burn off some extra calories and increase your metabolism, which are two factors needed to achieve energy balance.
- Eating lots of protein also helps whilst lifting weights can prevent the loss of muscle mass – a common side effect of weight loss – and preserve or improve your metabolic weight.
- Sleep deprivation appears to be a risk factor for weight gain in adults because inadequate amounts result in higher levels of the hormone ghrelin that increases appetite. Seven hours sleep per night is optimal for weight control and overall health.
- Be Prepared for Setbacks – the occasional slip up doesn’t mean you should throw your goals out the window. Simply move on and follow through with better choices
- Managing stress is also important as high levels contribute to high levels of cortisol that is a hormone released in response to stress – which you can combat through exercise, yoga and meditation. Using food as a reward or stress relief and skipping breakfast should also be avoided.
Diets can be restrictive and unrealistic, often leading to weight gain. However, there are plenty of simple changes you can implement that will help to maintain weight loss moving forward. During the process, you will realize that controlling your weight involves much more than food intake. It is possible for weight maintenance to be effortless if you simply adopt a new lifestyle, rather than going on and off weight loss diets.
By Dr. Rohit Kumar, Medical Director & Head of Surgery, Medeor 24X7 Hospital Dubai