Well, first of all if you have achieved your desired weight – congratulations! It is a dream of millions of people worldwide, especially here in the U.S. There are hundreds if not thousands of different weight loss aids to help you lose the weight but one thing that really matters is the desire and motivation to do it.
So you have recently lost some weight you are probably worried about the fact that most people, 75% in fact, gain the lost weight back within the next 2 years. So, if you are wondering what and how you should eat to keep the weight off we are here to help guide you through this unknown territory.
Many studies suggest that eating low glycemic index foods is the best way to keep your weight from fluctuating too much or re-gaining the lost weight back. Eating low glycemic index foods have similar benefits to eating low or no carb diets but it puts less physiological stress on your body.
You have probably heard the phrase “calorie is a calorie” but in fact the same research study has challenged this and proven that this concept or belief is incorrect. It in fact suggest that macronutrients like fat, protein and carbohydrates can significantly improve your energy expenditure and have a tremendous influence on weight control and weight gain.
Motivation to lose weight exists when clothes don’t fit, it is hard to find a romantic partner, and your overall self-confidence is low. Once the weight factor is eliminated, motivation diminishes therefore making it very easy to regain the weight. The fact that a body that has significantly less weight to carry does not require as much calories to maintain the weight, is often overlooked too. A person who weighs 300 pounds will need much more calories to maintain his or her weight compared to someone who weighs only 125-pounds.
So, how do you tackle this widespread problem of not being able to maintain weight after you see the hard work of successful weight loss?
Simple Rules Are:
- If you are a female, have 1 palm sized serving of protein with every meal; breakfast, lunch and dinner. For men the serving increases to 2 palm sizes.
- If you are a female eat a fist size serving of vegetables and for men, it should amount to 2 fist sizes.
- Try to keep your fat intake to 1 to 2 Tbsp. no matter if you are male or female.
- When possible choose organic, low glycemic index foods like lean protein, non-starchy vegetables, and low sugar fruit.
- Make exercise a priority and stick to it always, sometimes does not cut it.
- Starches should be whole grain, unprocessed and should generally be consumed after workouts, about 1 cup a day.
As part of a healthy weight maintenance program, remember to weigh yourself at least once a week. It is a good idea to keep an eye on your weight for at least the next 12 months. Choose a day of the week and stick to it. Weight fluctuations happen and most people seem to weigh more after the weekend than they do before. So if you choose Mondays as the days of your weight in, make sure it is always on Monday so you monitor your weigh consistently.
Again, congratulations on your weight loss success, and be aware that the job is only half way done. Be conscious of what you put into your newly acquired, and hopefully healthier body. Be grateful of it and reward yourself by maintaining the motivation needed to keep building your health and strength.
Be healthy, be happy!