How To Stay Thin
Let's say that you have put in all the work, time, and dieting effort to get fat loss. Now you're thin and trim, but maybe you don't know how to ensure you stay thin. A truly successful diet is not judged by how fast you lose weight, but on how easy it is to maintain. If you lose 100 pounds in 1 year and then put on 85 pounds in 6 months, what have you done?
Here is an interesting stat. 80% of people who lose weight gain it all back.
Keeping The Weight Off
It is highly important to maintain your fat loss as you go on with your life after a diet that has got you some decent weight loss. If you gain it back, depression may set in. Here are some tips:
This might sound obvious, but its very important to keep a tight leash on your weight. Discipline is required for this. The 3 pound rule is a good one to stay with. If you go up or down an average of 3 pounds or more for a week, take some action to correct this. It might be gaining weight and it most likely will be a case where you need to lose a few pounds.
I would have a much easier time losing 3 pounds in a week, than trying to make 20 pounds disappear because there were a few months of splurging with no exercise
One great way for you to keep the weight off is trying to put yourself on a small calorie deficit during the week. If you keep a very tight leash on your diet during the week, you can let loose a little bit during the weekend. The weekend usually contains more social events and situations where you will consume lots of calories with little exercise. This tip makes it easy to maintain your weight for an indefinite amount of time.
Psychology, this makes sense because your in a sustainable system with short term rewards. Every week you will feel good that you have buckled down for the entire 5 days and get to go out on the weekend and not worry about watching what you eat.
Most times, excess fat comes back after a good diet when the exercise stops. Exercise is like a safety net that makes it easy for you to burn fat even if your not eating entirely healthy. If you want to keep higher energy levels, metabolism, and maintain lean muscle mass, working out is important to maintain.
If you feel like it is impossible to live without a certain junk food or snack, allow yourself to eat one small thing per day. This helps you mentally because it gets the craving out of your system. Now that you have had a treat for the day, it won't be pulling at you all day. One simple rule to help manage this is by keeping your treat under 100 calories. This won't have a major impact in weight gain or loss. You may feel a sugar spike, but it won't have too much impact.
Here is an interesting stat. 80% of people who lose weight gain it all back.
Keeping The Weight Off
It is highly important to maintain your fat loss as you go on with your life after a diet that has got you some decent weight loss. If you gain it back, depression may set in. Here are some tips:
- Stay Within A Healthy Weight Fluctuation
This might sound obvious, but its very important to keep a tight leash on your weight. Discipline is required for this. The 3 pound rule is a good one to stay with. If you go up or down an average of 3 pounds or more for a week, take some action to correct this. It might be gaining weight and it most likely will be a case where you need to lose a few pounds.
I would have a much easier time losing 3 pounds in a week, than trying to make 20 pounds disappear because there were a few months of splurging with no exercise
- Diet For The Weekend
One great way for you to keep the weight off is trying to put yourself on a small calorie deficit during the week. If you keep a very tight leash on your diet during the week, you can let loose a little bit during the weekend. The weekend usually contains more social events and situations where you will consume lots of calories with little exercise. This tip makes it easy to maintain your weight for an indefinite amount of time.
Psychology, this makes sense because your in a sustainable system with short term rewards. Every week you will feel good that you have buckled down for the entire 5 days and get to go out on the weekend and not worry about watching what you eat.
- Keep Up The Exercise
Most times, excess fat comes back after a good diet when the exercise stops. Exercise is like a safety net that makes it easy for you to burn fat even if your not eating entirely healthy. If you want to keep higher energy levels, metabolism, and maintain lean muscle mass, working out is important to maintain.
- One Treat Per Day
If you feel like it is impossible to live without a certain junk food or snack, allow yourself to eat one small thing per day. This helps you mentally because it gets the craving out of your system. Now that you have had a treat for the day, it won't be pulling at you all day. One simple rule to help manage this is by keeping your treat under 100 calories. This won't have a major impact in weight gain or loss. You may feel a sugar spike, but it won't have too much impact.
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