Hours of pouring sweat in the gym, calculating calories, and finally – you have the desired figure. However, how to maintain your weight after losing weight? You know that you can not go back to the old bad habits, but you do not want to starve yourself for the rest of your life. The golden mean is dietary awareness and practicing sports.
TABLE OF CONTENTS
- What is the yo-yo effect?
- Dietary awareness
- Eating habits
- Regular physical activity
- What is the yo-yo effect?
The yo-yo effect is the fluctuation of body weight which occurs in a very short time. It occurs even when using the diet, but most often appears immediately after the end of the slimming treatment. Most often it is the result of resigning from a low-calorie menu in favor of the old menu.
Other reasons for the yo-yo effect are too fast to lose unnecessary kilograms, use hunger, diet with a small amount of carbohydrates, fats and other nutritional values, sudden abandonment of weight loss.
How to get rid of unnecessary kilograms once and well? First, increase the amount of calories consumed slowly. During the reduction you consumed a much smaller amount of calories in relation to your demand. Supplement this deficit gradually. Secondly, remember that to maintain your weight, you need to eat healthy and take care of physical activity every day.
- Dietary awareness
During weight loss, you probably found out what your calories are. You do not have to make an energy balance from the table every time you take food to your mouth. All you need is healthy restraint, choosing healthy, unprocessed products.
Dietary awareness will tell you that three chocolate candies will deliver as much calories to your body as a glass of natural yoghurt with fruit. Another comparison instead of one small fries from fast food, you could eat eight apples, and instead of a packet of chips – five wholemeal bread sandwiches.
Orientation in this topic allows you to make good choices every day. It is important to distinguish healthy fats contained in fish or olive oil, from harmful fats contained in fried pork or the aforementioned chips.
- Eating habits
To lose weight and maintain a great shape forever, you must permanently change your eating habits. Among other things, this is why specialists advise against miracle diets – they can not be used for a long time. Food is a very important part of life, so you should not force yourself to eat healthy meals that do not really taste you. The key issue here is how to like healthy food?
Wholesome dishes can be really delicious! Invest a moment in your culinary skills. Get a recipe book that takes into account the calories of meals. It is worth mentioning here about the British chef, who slimmed down thousands of Englishmen and more. Jamie Oliver is the perfect inspiration for you – cooking straight, tasty and healthy.
It’s not true that you have to spend big money to eat well. Healthy eating does not require purchasing health food stores.
Also know that empty calories cost the most. In the price of a fast food set (hamburger, fries, cola) you can buy poultry and vegetables for a delicious dinner for two.
If you like sweets, find their healthy replacements. Try cookies from oatmeal, dark chocolate or cheesecake without sugar. Allow yourself for small sins – it’s better to eat a candy once every few days, than to throw yourself at the entire plate of the carpathian cream cake at the end of the week.
- Regular physical activity
Sport should be your regular occupation. If you do not like aerobics or are tired of the gym, choose to combine learning with sport – sign up for boxing lessons, horse riding or Latin American dances. Thanks to the course you burn calories and keep fit.
You can also use slimming tricks when you watch a series once a week, jump in during a session on stationary bikes. You will create a healthy reflex, and after a few weeks it will turn out that you do not want to watch the next episode on the sofa.
To keep weight after weight loss, train 3-4 times a week. If you do not have enough time for sport on a given day, make sure you go for a walk at least. In this way, you can keep your metabolism at high level.
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