You've just lost weight, and did not want to figure that lost weight back. What can you do to ensure that now the weight remains stable? Learn tips from Madeline Vann MPH Everydayhealth.com this:
- Build muscle mass Maintain or increase your metabolism by building muscle mass. According to Emily Banes RD, dietitian at Houston Northwest Medical Center, the muscle has a higher metabolism than fat. So, if you do not train the body with weight training, start practicing this sport by adding types in your program. Add the numbers each time you start to feel capable.
- Opponent with a glut of food The study of 284 women aged 25-45 years at the University of Pittsburgh found that those who managed to keep his weight stay slim is they who ensure their food intake is food that is filling. Ways you can do is to keep intake rich in fiber, like fruits, vegetables, whole grains, and proteins.
- Avoid temptation Studies at the University of Pittsburgh was also discovered that women who are able to maintain their body weight is able to resist the temptation to eat foods that are forbidden. This does not mean should not eat sweet foods or carbohydrates at all, but rather to limit consumption and smarter to select the type of food. There are various ways to avoid temptation, one to plan the consumption of food before eating out, and banning favorite foods are fatty and high calorie from home.
- Counting calories One of the success in controlling body weight, according to the University of Pittsburgh, is counting calories. However, unfortunately, not given an explanation how to count calories per day. All we can do is predict if and to limit high-calorie foods, like sweets, fried, and carbohydrates. While a low-calorie, such as green vegetables, can be reproduced.
- Plan meals ahead of time since Diet to maintain body weight similar to the diet lowered body weight. By planning your meals, you can estimate the calories that you can insert into the body, and help you develop and manage the intake.
- Additional minutes The experts recommend physical activity for 30 minutes per day 5 times a week, with emphasis, the more you practice, the better your chances to maintain body weight. You can target more time for physical activity in a day.
- Set servings According to the health agency, Centers for Disease Control (CDC) of the United States, critical success factors a person lose weight is to measure food portions and fatty foods, especially foods with high calories. This does not mean you have to bring food scales anywhere, but you should be able to get used to measuring your own needs in a day, how much rice and side dishes that your body needs.
- Weigh daily Suggested also measure your body weight each day to determine the weight and increase. According to the CDC, which measures their body weight per day were more likely to maintain stable body weight than those who rarely weigh. Considering the body weight every day can help maintain body weight. Once there is an addition, you can directly reduce immediately. But for those who want to lose weight, weigh the body every day is not recommended.
- Add milk According to a study of 338 adults, those who consume three or more servings of low-fat milk per day were more likely to control body weight than those who rarely drank milk, particularly for women because milk also can maintain bone health.
- Make a plate as a measure When you are unable to accurately calculate the caloric foods, recommended using the plate method as a guide to control the amount of food you consume. Tips for being a diet, do, make sure half of your plate consisting of vegetables and the rest divided into low-fat protein and whole grains.
