Losing weight takes a lot of work and dedication, but maintaining your new weight is an even bigger challenge. According to research, about 80% of people fail to maintain weight loss following a diet. But you don’t have to be one of them. Just follow these five tips to ensure your diet results in a long-term weight loss.
1. Reduce Stress
Prolonged exposure to stress isn’t only bad for your health but your weight, as well. When you’re under stress, your body produces high quantities of the stress hormone cortisol. Research shows there is a link between high cortisol levels and an increased appetite. On top of that, stress can also make you more prone to impulsive eating. As such, you may find yourself eating even when you’re not really hungry.
2. Watch Your Sugar Intake
Several studies have found that reducing your carb intake can help you maintain weight loss. This is especially true of low-carb diets. That’s because their main rule is to not eat more carbohydrates than your body can burn in a single day. You are thus preventing your body from storing excess sugars and turning them into fat.
3. Make Time for Regular Workouts
The best way to lose weight is to combine a healthy diet with regular exercise. But most people stop working out as soon as they reach their target weight. This is the wrong thing to do. To maintain weight loss, you should work out for about 200 minutes per week.
4. Take a Mindful Approach to Eating
Practicing mindfulness is another strategy that can prevent a sudden weight gain. By eliminating distractions while you’re eating, you’ll also be less likely to overeat. Also, if you practice mindful eating, you won’t have to count calories to keep your weight under control.
5. Weigh Yourself on a Regular Basis
Finally, make sure to weigh yourself regularly even after you’ve reached your target weight. According to research, this could make you more aware of weight control behaviors you need to adopt. For best results, weigh yourself daily or at least a few times a week.