I lost 35 pounds almost four years ago and have maintained about the same weight ever since.
I learned that losing weight means continuing the same lifestyle.
Unsustainable weight loss methods lead to unsustainable results.
At the beginning of 2019, I wanted to improve my food relationship, stop eating too much, and lose weight.
For the first 6 months of the year I lost 35 pounds Maintain skeletal muscle, Reduce body fat percentage from 30% to 17%..
Studies have shown that it is difficult to lose weight and lose weight. 1 Meta-analysis Many weight loss studies have found that more than half of weight loss recovers within 2 years and rises to 80% after 5 years.
I’ve been losing fat for the last three and a half years, and I feel good, strong, healthy, and happy, and I want to continue doing so. Here are the lessons I have learned about how to do that.
1. Slow weight loss is more sustainable
To lose weight, you need to be deficient in calories. When you lose weight I didn’t over-restrict or cut out groups of food There were many days when I wasn’t deficient in calories.
This meant I was slowly losing weight, but it was easier for me to keep away because I was able to stick to my lifestyle without feeling robbed.
Eat all your favorite foods, such as chocolates and cakes, in moderation. Because they are nutritious and therefore less satisfying than the whole food. I know I can still make progress..
2. Maintaining weight loss means continuing the same lifestyle
If you can’t stick to your method for a long time, you won’t maintain your weight loss. That is, do not try endless aerobic exercise or eat almost anything.
I knew that if I returned to my old life, my weight would return to normal, so I changed my mind about eating and exercising.
I used to think of food as “good” or “bad”, but I learned that there is essentially no bad food and everything fits into a healthy diet. I found my favorite workout, and going to the gym is part of my routine as much as brushing my teeth.
The only change I make when getting out of the weight loss stage is to eat a little more of the same food.
I still try Eat carefully, Get the step Eat almost all foods daily, exercise about 5 days a week if possible, and eat plenty of protein.
3. Protein is the key
eat High protein diet I have lost fat and have played a major role in preventing it. Nutritionists recommend that most people aim for 0.9 grams per pound of your body weightI will.
Protein has many advantages:
Increase your protein intake throughout the day. This is the best way. Studies show..
4.4. My weight is still fluctuating
Since I first lost weight, my weight has gone up and down about 8 pounds.
There are busy times when traveling and parties, and I want to relax and spoil my diet a little more, and I can’t prioritize training.
But I now know that gaining weight is not a big deal. Then you can control things and get rid of excess fat. This prevents me from worrying about changes in my body.
5. It is a mistake to rely too much on scale
I just learned Amount of numbers on the scale that can fluctuate daily.. Weigh in the morning after a large meal and are often 5 pounds heavier than the day before.
But I think this is Water weight, I’m not fat.
I weigh myself semi-regularly because numbers are just data for me.
6. No need to track calories permanently
Calories and macro counts are not suitable for everyoneBut it helped me learn about potion size and stop demonizing food.
It’s a tool that can come back if I want, and I like the scientific approach: I know that when I eat a certain amount of food, I lose or gain weight.
That’s not what I do in the long run, and I don’t have to do it to maintain my weight.
7. Having more muscle mass helps
Have more muscle in your body Increases basal metabolic rateThat is, it burns slightly more calories at rest.
The more muscle I built, the less my physique (except for the unavoidable weight of water) was found to have changed, for example, when I weighed myself after a luxurious week. ..
8. Exercise alone is not enough
Research suggests While that exercise helps maintain weight loss, it burns less calories than people think, so if you return to overeating, exercise alone cannot prevent you from losing weight.
I have been working consistently for 5 yearsHowever, when I go through a period of eating with excess calories, I gain weight.
I also walk a lot. Increase hunger Often do so, like more intense aerobic exercise.
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