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Tips for losing weight: How to keep weight well

You made it. You want to lose weight, and if you renew your diet and increase your physical activities, you have a healthy weight. They stick to a 2,000-calorie daily diet and maintain a healthy lifestyle. Then it almost inevitably happens: regain weight. What began as a weight loss success becomes more complicated and you start to recover – the numbers are slowly increasing. You end up exactly where you started or even worse. So what's up? And more importantly, how can you stop it?

The truth is that your body is literally fighting against weight loss, says Bruce Y. Lee, MD, executive director of the Global Obesity Prevention Center at Johns Hopkins University. That's because your body perceives it as a threat to your survival when you start losing pounds. To "protect you," it slows your metabolism to fight weight loss, he explains.

It's a long way back to our time as cave dwellers when food became scarce, says Wendy Scinta, MD, president of Obesity Medical Association. The part of your brain that controls your appetite has been around for a long time, while obesity is a new epidemic our body has not yet developed to fight.

Studies suggest that especially weight loss is very fast, it can easily lead to weight gain, says dr. Lee. "If you lose weight fast, you can easily regain it," he adds.

The good news is, there are some things you can do about the vicious cycle. Here are six reasons why the pounds can rally again ̵

1; and what you can do to get back on track right away.

They do not focus on muscle

 to stop weight gain


Trying to maintain weight loss with a slower metabolism can understandably be a struggle, as it is harder to burn calories.

Even if you're taking in enough protein to lose weight, it's likely that you're & # 39; If you lose weight, you lose some muscle, which is a problem, says dr. Scinta. Muscles are metabolically active tissue. So you burn more calories in peace. Gaining muscle mass is one of the only ways you can boost your metabolism.

The Solution: Cardio can certainly help you lose pounds, but strength training should be included in the mix. Strive for a minimum of three days of resistance training per week, says dr. Brad Schoenfeld, C.S.C.S., Lecturer in Human Movement Sciences at Lehman College. This helps to maintain or even increase your muscle mass while consuming fewer calories.

Eating enough protein is also crucial. It feels fuller and has a bigger thermal effect. This means that the body burns more calories when digested than carbs and fat, he says. Shoot down about 1 to 2 grams of protein per kilogram of body weight, Dr. Sctina, and distribute your intake throughout the day, aiming for about 30 grams per meal. (You can easily do this by adding some eggs and some Greek yogurt at breakfast, a cup of beans in your salad for lunch, or 3 ounces of beef for dinner.)

How Protein Muscle Turns Out: [19659014] You Eat More Than You Realize

  Ways to Stop Gaining Weight


When you lose weight, your hunger hormones increase like ghrelin, while the hormones that make you feel fuller increase like leptin Bad, Dr. Scinta. Along with your slower metabolism, you'll feel hot too.

And if you relax the reins in the diet that has helped you lose weight, you can easily gain weight if you give it up, especially if you follow a strict nutritional plan (say, like the Whole30 Diet), says Dr. Lee. You'll probably go back to your old eating habits right away or indulge in foods that you could not eat under your diet. That's not unusual. In fact, a study showed that one-third to two-thirds of dieticians gain more weight than they lose through their diet. Going beyond the diet mindset is the key to reducing weight.

The Update: If you get on the scales and find that it's only five pounds, it can escalate quickly, Dr. Scinta. If you think you are the culprit, log your meals in a journal or use an app like MyFitnessPal to track your intake again. This will help you find out where you are lying down.

Related: Everything you need to know about the ketogenic diet

You skip breakfast

 to stop weight loss


It is for a reason that the referred to as the most important meal of the day. If you have breakfast at breakfast, your metabolism will keep chugging all morning long, says dr. Scinta. The longer you wait, the more your blood sugar levels drop, she explains, meaning that you're probably looking for refined carbohydrates and sugary foods such as bagels or soda later in the afternoon.

The fix: In a study published in the journal Obesity researchers found that turning off a protein-rich morning meal not only fills you up, but also causes you to lose weight Squeezing your cravings less snacking.

Try to eat something simple that you can take along the way Scinta in front. If you do not want to whip up a bowl of oatmeal or crush some eggs, give them a shake of at least 30 grams of protein, she says. This helps to stabilize your blood sugar and you feel full until lunchtime without having to prepare a meal while sitting. (Try adding our favorite whey protein powder to one of these delicious smoothie recipes.)

Related: 8 protein-rich breakfasts containing no eggs

They also eat late in the day

As you take breakfast to rejuvenate your body after waking up, there is some evidence that late eating can undercut your weight goals. A small study showed that female participants declined at different speeds, depending on whether they had eaten a large meal before or after 3:00 pm. A subsequent study found that eating a large lunch at 1:00 pm meant that more calories were burned when it recovered than a similar meal at 4:30 pm. Therefore, it is not only important how many calories you eat, but also if you eat them.

The Correction: Creating and holding a meal plan can help prevent panic attacks later in the day when your body is in a low-calorie burning mode. When you create a daily routine of when and how much you eat, you can ward off the temptation to eat a snack between meals.

You drink with your meals

It is common knowledge that drinking alcohol leads to weight gain, but the facts are a little more complicated. Even small amounts of alcohol, show that drastically reduce the fat burning of your body to produce energy. At the same time, it was shown that moderate drinking – even two glasses a day – had little effect on weight gain. However, studies show that drinking with a meal tends to result in heavy food, another way in which excess calories can enter the body.

The Correction: Moderate drinking is no problem. thoughtless drinking can be. With so many things on this list, the problem is being aware of your actions. If you want to have a few glasses of wine, make it an activity separate from the food and watch your intake.

You do not sleep enough

  Ways to Stop Weight Gain


Sleep affects the number on your scale, says Dr. Getty. Scinta. An analysis of 28 studies published in the European Journal of Clinical Nutrition showed that people who slept for an average of 3 to 5.5 hours per night, the next day compared to those who received it, an additional 385 calories It took 7 to 12 hours to stand still – and the foods they looked were high in calories.

This is because your hunger hormones get higher the less you sleep. "Now your ghrelin is already higher, so if you do not sleep, it will get worse and you'll get through the day even more hungry," she says.

Besides, if you do not sleep long enough, your body will not restore serotonin levels, a hormone that keeps your mood at bay. "When it's low, you'll try to replenish it with foods that make you feel good, like refined carbohydrates and sweets," Dr. Scinta.

The Correction: Your Body Needs Optimal According to the National Sleep Foundation, sleep is seven to nine hours a night. If you are constantly doing less than that, you should look at these five methods to sleep better each night.

Related: 5 foods that will help you fall asleep

Your friends and family have bad influences

  Ways to stop weight gain


Your environment has one Influence on your eating habits, and that includes the people you interact with daily, says Dr. Lee like your friends, family and colleagues and many others.

"We tend to eat what they eat," he says. "For example, if you want to eat a healthy diet or become a vegetarian, but all your friends are not vegetarians, it's really hard to fight the grain."

The fix: "Look at the people around you and see if they will change their habits with you," says dr. Lee. "If people around you can do the same and provide support or reduce temptation, it can go a long way."

Also, studies have shown that you are more if you hold yourself accountable to another person. Probably to maintain your weight loss, Dr. Scinta. If your girlfriend likes to eat, tell her that you want to start cooking at home so that both of you can make a better choice. If you make it clear that it matters to you, it will be a game.

Related: 11 core sculpting exercises you can do with your Swolemate

You're too hard on yourself [

  ways to stop weight gain

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19659009] Your weight will certainly fluctuate a bit, even if you have reached a specific goal, Dr. Lee, but that should not frustrate you

"Many people lose weight and start to recover a little, and they go through these psychological cycles that impede them," he says. "They think, 'Oh my god, I'm a failure,' and then they just give up." Once you get into that mindset, you'll eventually return to your starting point, he says. It's easy to find yourself getting involved in emotional eating instead of focusing on the healthy.

The Fix: Consider again why you want to lose weight at all, says dr. Lee. Think about your goals and decide which direction you want to take and what motivates you to keep going. If you lose weight, you will look great, for sure, but your health should always be your top priority.

"When yo-yo floats, you may not be able to reduce the risk of cancer, heart disease, joint problems, and other chronic diseases related to obesity," he says. The thought of a longer, healthier life? This helps you focus on focusing.

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