Ever wished to hear your dietician say: “Congratulations: You worked hard to hit your goal weight and you made it”? This does not happen often. There are many common pitfalls in a weight-loss program.
Well maintaining weight loss might be harder than you think. Research presented at The Endocrine Society’s annual conference found just 14% of those who lost moderate amounts of weight (defined as 10-15% of their original body mass index) maintained their weight loss. Among those who lost less than 10% of their original BMI, only 23% maintained their weight loss.
Instead of letting months (or years) of hard work disappear in a haze of skipped workouts and sweet-tasting rewards, beware of these common weight-loss pitfalls that could cause you to regain weight:
Following a Fad Diet
The promise of quick weight loss might make it seem worthwhile to consume nothing but low-calorie shakes or cabbage soup. Dietitians warn that you might lose a lot of weight on a fad diet but dramatic calorie restriction is impossible to maintain long-term.
Any diet plan that restricts a large food group simply because it’s off limits or too high in calories is not something that can be struck to. You’ll end up eventually eating those forbidden foods and because of the deprivation, you will over eat them.
So, instead of adopting a fad diet or prioritizing quick weight loss, we suggest setting realistic weight-loss goals; eating a balanced diet that includes all of the food groups; and focusing on changing your lifestyle, not just your diet. Consequently, these strategies can help you achieve long-term, sustainable weight loss.
Sticking to the same Workout Program
Firstly, running the same 10km route or choosing the same settings on the elliptical trainer might have helped you shed unwanted kilos, but continuing with the same workout is going to make it difficult to maintain your weight loss. After you lose weight, you need to switch up your workouts.
Secondly, when you follow a consistent exercise program, your body gets more efficient and you stop burning as many calories. You have to take the intensity up a notch if you want to maintain your weight loss.
Thirdly, changing the number of repetitions in your strength-training program, adding high-intensity interval training to your cardio workout or checking out new classes like Pilates and aerial yoga instead of showing up for the same Zumba class each week ensures you don’t see the weight you lost start creeping back on.
Finally, to maintain weight loss, aim for 7–9 hours of sleep per night. You can increase the odds of getting a good night’s rest by sticking to regular sleep/wake times and going to bed in a cool, dark environment.
Keeping the number on the scale from creeping up takes some work, but the effort will be worth it when your favorite jeans continue to fit like a glove.
If you find yourself struggling with any relationship issues get in touch with us. Send the word “help” to the following WhatsApp number and we will call you +27 81 352 0182 within 48 hours.
Alternately Contact us now to find out more about Mens Clinic International – Relationship issues.
To read more about halitosis, click here.