You may be tempted to maintain healthy habits during the week and rest on weekends, but keeping things consistent every day of the week is crucial. You would be less tempted to eat by practicing healthier behaviors seven days a week, and more likely to maintain the weight loss in the long term.
2. Keep track of your maintenance calories You can be tempted to cut back on your diet or change your eating habits entirely once you have met your weight loss goal. While adding a wide variety of healthy foods into your regular diet might be a good idea, it’s important to keep an eye on your calorie intake. After all, when you began your weight loss journey, the amount of calories you need at your goal weight probably isn’t exactly what you wanted.
To decide how much maintenance calories you need, measure your total daily energy expenditure (TDEE) on a regular basis to ensure that you are helping your body maintain the optimal energy balance. To do so, multiply your pound weight by 1.2 if you are fairly sedentary, by 1.5 if you are moderately running, or by 1.75 if you are training for a marathon. Using a daily calorie tracker after that to monitor your calorie intake and ensure you get what you need to keep your current weight going.
3. You also know that daily exercise and good physical health are necessary to help you maintain your ideal weight. You may not know however the value of exercise in feeling good and maintaining a safe lifestyle.
If you’re still used to aerobic training and weight training during your regular gym outing, start. If you’re prepared to change your routine though, try not to rest. Instead, every day, get at least 60 minutes of physical activity, whether you’re jogging on the treadmill, swimming, or walking in the local park.
4. Increase the intake of water If your primary objective is to get fit and eat well, you can not give the attention it deserves to the drink. However, it’s important to increase your water intake while you try to maintain your healthy habits.
Drinking water not only keeps you hydrated and changes how your body functions, but it also helps keep your weight down. Before a meal, try drinking a full glass of water and the feeling of fullness you may get may help to minimize your calorie intake.
5. Sleep all night Life is used to getting busy, but if you never take the time to sleep, your aspirations for a healthier life will go on. Sleep debt and weight gain are in the end closer to each other than you think. You are more likely to miss training any time you don’t get enough sleep that helps you lose fat and develop muscle, and you are more likely to eat unhealthy foods. In fact, lack of sleep encourages poor decisions as it decreases activity in the part of the brain that manages the regulation of the impulses.
And how can you make sure tiredness doesn’t make you make wrong choices? Seek to sleep a night for seven to nine hours, and try to find the right amount of sleep for the human body.
6. Track your progress After weeks or years of closely monitoring your weight loss progress, you may be ready to put the scale aside or stop the calorie tracking devices. But hitting your target weight doesn’t mean you can avoid measuring your success. Instead, monitoring your progress is vital, so that you can be sure that you maintain a healthy lifestyle.
Use an app to monitor your nutritional intake and workout habits, and be sure to hop on a weekly scale. Since your new aim is to maintain your current weight, you’ll need to pay attention to weight gain or loss. It’s easy to recognize your own trends and recognise bad behaviors when you use an app to keep a digital diary until they take you too far.
7. Forgive yourself for a bad day You should expect an occasional disappointment even though you’ve done your best to follow your healthy habits. You’re likely to have a rough day every once in a while if you feel bad and need to miss your spin class or have unintentionally humiliated yourself at a birthday party.
Do not expect the worst when this happens, and do not persuade yourself that you have once and for all ruined your diet. Instead, do your best for energy during the day, forgive yourself for a small mistake, and quickly get back to your good habits. Stop drinking too much tea, make sure you get enough sleep and fill your fridge with safe alternatives. Know that a single day is not going to undo all of your hard work and that a slight failure is not meant to ruin anything you intend to do.
When you follow these seven techniques and seek to keep your energy level stable, bear in mind that it is not just a short-term task to maintain optimum fitness. Consider a balanced lifestyle as the key to your long-term.