Many people who try to follow the diet suffer from the problem of regaining the lost weight again, or the stability of weight during the dieting period.
Studies have shown that only about 20% of dieticians who start an effective weight loss diet with patients end up successfully losing weight and maintaining it in the long term, while 80% of them fail to do so. While there are a number of scientifically proven ways in which you can overcome weight stability during dieting.
In the following lines, “Madam.net” offers you 5 steps to overcome weight stability during dieting, according to the Health Line medical website:
1- Doing sports
Regular exercise plays an important role in maintaining a stable weight while dieting. Exercising can help you burn some extra calories and increase your metabolism, two factors that are essential for energy balance.
Several studies have found that people who engage in at least 200 minutes of moderate physical activity per week (30 minutes per day), after dieting, are more likely to maintain their weight.
2- Don’t skip breakfast every day
Eating breakfast may help you achieve your goals in maintaining your weight loss while dieting.
People who eat breakfast tend to have healthier habits in general, such as exercising more and consuming more fiber and micronutrients. Furthermore, eating breakfast is one of the most common behaviors reported by individuals who have been successful in maintaining their overall weight loss. Perfect while dieting.
One study found that 78% of 2,959 people who maintained a 30-pound (14 kg) weight loss for at least a year reported eating breakfast every day.
3- Eat a lot of protein
Eating a lot of protein may help you maintain your weight loss, and weight stability after the end of the diet, as protein can help reduce appetite and promote satiety, as protein increases the levels of some hormones in the body that lead to satiety and are important for regulating weight loss, as proven Protein reduces levels of hormones that increase hunger.
Furthermore, protein requires a large amount of energy to be digested by your body, so eating it regularly may increase the number of calories you burn during the day.
Find out more about the normal rate of weight loss in a month
4- Stand on the scale regularly
Monitoring your weight by standing on the scale regularly can be a useful tool for maintaining weight loss while dieting, as it can make you aware of your progress and encourage weight management behaviors.
In one study, people who weighed themselves six days a week, on average, consumed 300 fewer calories a day than those who monitored their weight less frequently.
5-Be careful of carbohydrates
Maintaining weight loss may be easier to achieve if you pay attention to the types and amounts of carbohydrates you eat, as eating a lot of refined carbohydrates, such as white bread, white pasta and fruit juice, can harm your diet.
Reducing your carbohydrate intake in general may help you maintain weight loss, as several studies have found that in some cases, those who follow a low-carb diet after weight loss are more likely to maintain weight in the long term. Those who follow a low-carb diet are less likely to eat more calories than they burn, which is essential for maintaining weight.
Note from “Madam Net”: Before applying this recipe or this treatment, you must consult a specialist doctor.
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