ABOUT Maintaining Weight Loss | Maximed Health Services Turkey
For many people, losing weight is difficult, but keeping it off is even more difficult. Most people who lose a lot of weight gain it back two to three years later.
According to one theory, people who reduce their calorie intake to lose weight see a decline in the pace at which their bodies burn calories.
Many people who have gone the weight loss road will tell you that the harder part was maintaining it rather than losing.
Losing weight over months becomes progressively difficult as a result of this. A slower rate of calorie expenditure may make it simpler to regain weight after returning to a more typical diet. Extremely low-calorie diets and quick weight loss are therefore avoided.
Weight loss that is appropriate for a person's height can have health benefits.
Reduced cholesterol and blood sugar levels, lower blood pressure, less stress on bones and joints, and less effort for the heart are all examples of these benefits. It is critical to maintaining weight loss to get long-term health advantages.
Keeping excess weight off, like losing weight, needs effort and dedication.
Changes in nutrition, eating habits, and exercise are used to achieve weight loss goals.
People who are in desperate need of weight loss surgery turn to bariatric surgery.
Maintenance strategies for weight reduction
The same weight-loss tactics that help you lose weight also help you keep it off:
The adoption of effective support systems can aid weight maintenance during weight loss. According to the National Weight Control Registry, 55 percent of registry participants lost weight through some form of program.
Maintaining weight loss requires a high level of physical exercise. Even light activity, such as walking and taking the stairs, is beneficial in studies. Maintaining weight loss requires 1,500 to 2,000 calories per week of physical activity. Adults should engage in at least 40 minutes of moderate to strenuous physical activity three to four times per week.
Once the goal weight has been reached, a one-week trial of gradually adding roughly 200 calories of healthful, low-fat food to daily intake to see if weight reduction continues can be attempted.
If weight reduction continues, more calories from nutritious foods can be added to the daily diet until the proper calorie balance is found to maintain the desired weight.
Diet and exercise are critical weight-loss and weight-maintenance methods.
Ninety-four percent of National Weight Control Registry registrants increased their physical activity.
Failure does not imply a temporary return to old behaviors. Maintaining weight loss requires attention to eating choices and activity. Identifying situations such as unpleasant moods and interpersonal conflicts and employing alternate strategies of coping instead of eating will help you avoid reverting to previous behaviors.
Maintaining weight requires the continued application of behavioral interventions.
Recognize when you're eating as a stress response.
Also, instead of eating, utilize exercise, activity, or meditation to cope.
Losing and regaining weight regularly is known as weight cycling. Weight cycling, sometimes known as "yo-yo dieting," has been linked to some health hazards in research.
High blood pressure, gallbladder problems, and high cholesterol are among them.
These studies, however, do not apply to everyone. The greatest technique is to avoid weight cycling and maintain a healthy weight by following a consistent eating plan.
One common misconception about weight cycling is that someone who loses and regains weight will have a harder time losing weight and keeping it off than someone who has never lost weight. Weight cycling, according to most research, has little effect on the pace at which the body burns fuel. A past weight loss cycle also has no bearing on the capacity to lose weight again.