Lockdown weight gain? Well, if you are reading this, chances are you either would want to shed off some pounds or are struggling to maintain your current weight. If you’ve just lost weight, you don’t want to see that number go back up on your scale and although gaining the weight back might feel inevitable, it doesn’t have to be. Long-term weight maintenance is possible – if you follow these certain key behaviors. So, we’ve listed out five hacks below for you to follow to keep that weight in check!
Count calories
Whichever diet you’re in — Low-carb, Keto, Intermittent Fasting, Paleo, Pescatarian, etc., they should all work as they only target one goal which is low calorie intake. Calorie counting has always been the saving grace of people who track their weight religiously as “Calories in should be less than calories out” is the main principle of weight loss. Use phone apps such as MyFitnessPal or a journal such as My Calorie Counter to keep a running total throughout the day if that helps you keeps track of calorie consumption. They should also help you determine how many calories you should be eating on a day depending on your weight, height, and fitness goals.
Get up and move
Experts recommend at least 30 minutes of physical activity five days a week, but emphasize that the more you exercise, the better able you are to maintain a weight loss. Going back to Point #1 above, “Calories in should be less than calories out” so the more frequent you move, the more calories you burn which would help increase your daily ‘calories out’.
Plan your meals in advance
The principle of weight maintenance is very much similar to weight loss too. Having a daily well-planned meal set would help prevent your from overeating since you have already planned out what you should eat in a day that is in accordance to your daily calorie needs.
We have compiled a list of healthy food options and meal plan services here.
Weigh yourself regularly
Studies show that people who weigh themselves once a day are twice as successful at keeping off lost weight as those who don’t step on the scale as often. Daily weigh-ins, which can be discouraging when you’re on a diet, can be help you a lot during maintenance as it lets you see your progress or digress and so you can act upon it immediately just before the numbers go up.
Watch less TV
In the National Weight Control Registry Survey, people who watched fewer than 10 hours of TV a week were more successful in maintaining weight loss than those who spent more time binge-watching movies or series. Also, less TV time might have other benefits, too – an analysis from the Harvard School of Public Health found that too much TV can raise your risk for heart disease, diabetes, and death.
With the ‘new normal’ setup that we are all in today wherein it is mandatory to be fit and healthy to survive, maintaining a good weight would do wonders to your overall well-being. It might be challenging at times, but the results are guaranteed to be rewarding.
