Once you have lost weight, you are probably hoping that the hard work is over. Unfortunately, staying slim can be just as hard as dropping the pounds is. In fact, most dieters end up gaining back the weight that they lost. However, there are ways you can beat the odds and stay slim. The below weight-maintenance tips work if you used to be heavy and recently got thinner, or if you have always been skinny and are looking to stay that way.

Date:   10/9/2022 3:48:19 AM ( 25 mon ago)

Once you have lost weight, you are probably hoping that the hard work is over. Unfortunately, staying slim can be just as hard as dropping the pounds is. In fact, most dieters end up gaining back the weight that they lost.

However, there are ways you can beat the odds and stay slim. The below weight-maintenance tips work if you used to be heavy and recently got thinner, or if you have always been skinny and are looking to stay that way.

1. Exercise

Those who exercise regularly have an easier time maintaining their weight. Luckily, there are lots of things you can do to stay active.  You can go to the gym or ride a bike. You may also want to add a pool to your backyard. Doing a few laps in a pool is a great way to burn calories. Experienced swimming pool contractors in San Diego can build you the pool of your dreams.

Aim for at least two or three days of daily strength training each week. You should also do at least 30 minutes of daily aerobic activity.

Exercise can help you manage stress in a healthy way, as well. Stress can increase your urge to fall back into bad habits, so you should take steps to reduce your stress as much as possible. You can also reduce stress by listening to music, reading a book or talking to a friend or therapist.

2. Maintain a Balanced Diet

You may have used a low-calorie or low-fat diet to lose weight. However, if you are slim, your body needs a more balanced diet. That means eating different foods from a variety of food groups. You should consume carbohydrates, fats, proteins, vegetables and fruits each week. This will give your body the nutrients it needs to maintain your slim figure. A balanced diet may even reduce your urge for unhealthy sweets.

You may have used a written or digital food journal to keep track of what you ate as you dieted. You should continue this practice as part of your weight-maintenance strategy. A journal can also help you count how many calories you are consuming. To maintain your weight, you should eat roughly the same number of calories that you burn each day.

If you are not actively trying to lose weight, you can enjoy some of your favorite high-calorie treats. However, you should still avoid eating these foods every day. Ideally, nutritious items should make up at least 80 percent of your diet.

3. Limit How Much You Eat

Eating the proper amount of food is just as important as eating the right food. When you feel full, you have probably taken in too many calories. Instead, you should stop eating once you feel satisfied. If you no longer want to eat and are not hungry, then you probably are satisfied. Your body may take up to 20 minutes to realize that there is food inside of it. To properly judge when you are satisfied, you should thus eat slowly.

If you find that you are constantly starving, consider adding more protein to your diet. Protein reduces the production of hormones that contribute to hunger, and it increases the levels of some hormones that make you feel full.

Drinking a lot of water can also reduce your hunger. Try consuming at least two liters of water each day. If you get tired of water, you can hydrate with other caffeine- and sugar-free beverages, such as decaffeinated tea or coffee.

Poor sleep has been linked to increased hunger, as well. It is thus important to get between seven and nine hours of sleep each night. Go to bed early enough so you can get sufficient sleep and still wake up on time for work or school. To fall asleep more quickly, shut off all your electronics as you get ready for bed.

While staying skinny is difficult, it is not impossible. If you follow the above tips, you should be able to maintain a healthy weight.

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