It’s common to start off the new year with a weight loss resolution to look amazing for summer. However, when this season finally arrives, we relax and enjoy ourselves so much that we gain back all the weight already lost. It truly is a hard loss since it was a sacrifice, which can even affect your mood. The truth is maintaining your ideal weight can be even harder than losing it in the first place. That's why, before you gain back that weight, it is better to take action ahead of time. Here are five secrets to help you keep your weight and curves under control.
Be consistent
Although many people try to control their weight by changing their eating habits, according to research, when making drastic changes, such as strict diets, it usually only has short-term effects and therefore, most people gain back all the weight. It is difficult for a short-term diet to break long-life habits. Plus, following a strict diet is almost impossible to sustain in the long run (1). It is important to make food adjustments that are realistic, gradual, and constant so that they can become healthy, lasting habits.
Eat more protein
Studies show that consuming more protein throughout the day can help maintain weight because it reduces appetite and increases satiety (2). Additionally, protein lowers hormone levels that increase feelings of hunger and helps offset the loss of lean muscle mass as we age. An easy way to get 25 grams of protein daily is with Entalla's Vanilla or Chocolate Whey Protein, which you can take on the go to start or end your day.
Weigh yourself regularly
It is normal to be afraid of getting on the scale because it forces us to face reality, especially when knowing that there are extra pounds. But, if you are determined to maintain your weight, it is crucial to do it. Regular weigh-in is a behavior that has been shown to be helpful in motivating weight control. Also, it is a way to identify if there are any adjustments or small changes that need to be made. This is something that will probably lead you directly to success in your goal to stop adding more pounds (3). Turn the scale into a useful tool to monitor your weight and health.
Be loyal to your meal plan
When you look forward to the weekend to binge eat after taking care of yourself during the week, you run the risk of gaining back more of the weight you already lost. Research shows this is because there tends to be a higher food intake on Saturday and much less physical activity on Sunday, compared to other days of the week (4). That's why sticking to your meal plan every day is the best way to maintain your weight. Look for our Daily Menus and our personalized plan to start your transformation with our full support, healthy recipes, and supplements that can help make the process easier.
Keep a food diary
Write down everything you eat throughout the day, especially on vacation, which is when people usually let loose and neglect their healthy food habits. Being on a diet while on vacation is practically impossible, but what you can do is watch what you eat and keep track of it. Research shows that people who write down their food intake in a diary or on an app may be more likely to maintain their weight loss. (5)
Naturally, any eating plan you choose to follow needs to be complemented with daily exercise to maintain your weight and figure. The good thing about all of this is that you are not alone. We are here to support you in your weight journey any time of the year.
Let's be healthier together.
Your Santo Remedio team
References:
1.- Shilpa Joshi , Viswanathan Mohan .Pros & cons of some popular extreme weight-loss diets. Indian J Med Res. 2018 Nov;148(5):642-647. doi: 10.4103/ijmr.IJMR_1793_18. URL: https://pubmed.ncbi.nlm.nih.gov/30666989/
2.- M S Westerterp-Plantenga , A Nieuwenhuizen, D Tomé, S Soenen, K R Westerterp. Dietary protein, weight loss, and weight maintenance. Annu Rev Nutr. 2009;29:21-41. doi: 10.1146/annurev-nutr-080508-141056. UR L: https://pubmed.ncbi .nlm.nih.gov/19400750/
3.- Dori M. Steinberg, Deborah F. Tate, Gary G. Bennett, Susan Ennett, Carmen Samuel-Hodge, and Dianne S. Warda. The efficacy of a daily self-weighing weight loss intervention using smart scales and email. Obesity (Silver Spring). Author manuscript; available in PMC 2014 Mar 1. Published in final edited form as: Obesity (Silver Spring) . 201 3 Sep; 21(9): 1789–1797.Published online 2013 Jul 2. doi: 10.1002/oby.20396 URL: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3788086/
4.- Susan B. Racette,1 Edward P. Weiss,1 Kenneth B. Schechtman,2 Karen Steger-May,2 Dennis T. Villareal,1 Kathleen A. Obert,1 John O. Holloszy,1 and the Washington University School of Medicine CALERIE Team1. Influence of Weekend Lifestyle Patterns on Body Weight. Obesity (Silver Spring). Author manuscript; available in PMC 2013 Aug 12. Published in final edited form as Obesity (Silver Spring). 2008 Aug; 16(8): 1826–1830. Published online 2008 Jun 12. doi: 10.1038/oby.2008.320. URL: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3740215/
