How to maintain weight
Obesity is a widespread problem in our society. The question arises as to why some people find it challenging to reduce and maintain their weight while others do not. In my experience, we can blame genetics and lifestyle. Of course, other factors such as health problems also play a role.
In my family, there are no slim people. We are all well-built with some fat here and there without being fat. What am I trying to say? I will never be a thin person because genetically, we are all built strong in my family.
To maintain a healthy weight over the past decade, I have always paid attention to lifestyle factors and chosen the healthy path that works for me: clean eating, exercise, and stress management. However, all three pillars are the basics for losing and maintaining weight.
I am not a diet person. In the long run, diets are not suitable for your weight and body because they slow down your metabolism and cause you to gain the weight back. No diet in this world will make you lose weight and never earn it back. These diets will cause you to gain the weight back in the long run. It’s not the diet that works. It is a healthy lifestyle.
Healthy eating habits need to be instilled from a young age. It is vital for the future adult because healthy habits last a lifetime.
I know many women who went on a very restrictive diet that resulted in rapid weight loss. But what happened afterward? They gained more weight than when they started. So if you want to maintain a healthy weight, all you have to do is adopt a healthy lifestyle and support the positive eating habits you developed.
What diet is the best to maintain weight?
To maintain a healthy weight, you need to adopt healthy habits in your diet and lifestyle. It is a long-term process that requires patience.
Get the basics I mentioned earlier, and then listen to your body to find out what works for you. We are different beings (we have other genetic profiles, gut microbiome, and health issues are different), which means a different approach to nutrition is essential.
Here are a few golden tips to keep the weight off:
Be persistent and stick to your healthy eating habits.
Although it may feel difficult, I have found that consistency leads to excellent results.
Set goals that are meaningful to you.
My goal was never about the number on the scale. But it was about losing a few sizes, feeling better, and maintaining a healthy weight for me.
First, think about what a healthy weight is for you. Maybe your body size is just right for your age, and you can learn to love it. If you weigh a few pounds more than you did when you were 30, that’s fine.
A number on the scale alone is not a good enough indicator of your overall health. If you have difficulties with weight maintenance, try to figure out what that might be. Your metabolism might be slow, but it’s worth checking your diet, exercise habits, sleep patterns, stress levels, hormones, and overall health.
Reduce sugar and avoid snacking (French fries, cookies, cakes, anything sugary).
You’ll be amazed at how much you can maintain your weight if you change just a few habits at the beginning.
Challenge yourself and create healthy habits.
I know that “old habits die hard.” The foods you eat every day can significantly impact your weight and health, mood, mental acuity, and risk of developing heart disease, diabetes, cancer, etc. Research shows that a diet rich in vegetables, legumes, whole grains, fruits, and nuts – with limited amounts of animal products – is best for your overall health, weight maintenance, and both your body and your mind.
Daily Detox Routine – Water is your greatest ally in flushing toxins from your body.
One of the new habits you should get into is a glass of water (room temperature) first thing in the morning. I am not saying lemon water, just water. Some people suffer from gastritis, so drinking lemon water on an empty stomach can do more harm than good. It will boost your metabolism so your body can process food more efficiently. It will also help flush toxins from your body. Metabolism is the set of chemical reactions in your body, measured in calories.
Water is your greatest ally in flushing toxins from your body. It helps your gastrointestinal tract work the way it should. If you want to take it a step further, drink warm water on an empty stomach first thing in the morning. Eat your breakfast 30 minutes later. Warm water stimulates muscle contractions to flush toxins from your body.
The more stressed you are, the harder it will be to lose weight or maintain a healthy weight. The stress hormone cortisol is highest when you are under stress, and it is linked to heart disease, diabetes, and weight gain. Make sure your stress is manageable daily so it does not take over.
If you are not sleeping well, it can have an even more significant impact on hormone balance. And that can make losing or maintaining weight much more difficult. When sleep-deprived, your body craves simple carbohydrates to replenish your missing energy. Lack of sleep can affect your overall health and, in turn, your ability to maintain a healthy weight.
Create your own “nutrition plan” that suits you and provides your body with nutrients.
If you are trying to maintain a healthy weight, a good rule of thumb is to increase your daily physical activity. If you are sedentary, your metabolism can be affected, and so can your digestion. If you do not exercise, you will not maintain your weight.
Do not skip breakfast.
It is the most important meal of the day. If your breakfast is grabbing a coffee and a cookie on your way to work, it’s time to adopt new healthy habits. Eat a nutritious breakfast that will keep you full for a few hours. A healthy, balanced breakfast prevents cravings and sugar cravings. I know the morning routine is hard to break but not impossible. With a bit of planning, it’s easier than you think.
Choose nutrient-dense carbohydrates like quinoa.
Quinoa is one of the healthiest and most nutrient-dense foods globally. It’s naturally gluten-free and contains plenty of protein. This super grain is a complex carbohydrate that digests more slowly and keeps you fuller longer. Our bodies need carbohydrates as a primary source of energy for our organs. They are essential for our gut health and hormone stability and prevent cravings. I must say that not all carbohydrates are good for us. When you talk about bad carbohydrates, you should remember that refined carbohydrates are not good ones. If it is processed foods, white bread, cakes, etc., you should avoid them because they are the BAD CARBS!!!!
On the other hand, unrefined carbohydrates such as whole grains are excellent choices for a healthy diet. Make sure you eat 1-2 servings of whole-grain products such as quinoa, amaranth, oats, millet, etc., daily. For optimal health, opt for complex carbohydrates found in whole grain products.
Plan your meals.
Meal planning is a great way to organize your meals for the upcoming week. It will save you money and time. Planning your meals will help you reach your weight maintenance goal. Focus on healthy foods to include in your meal plan instead of focusing on restrictions.
Eat your biggest meal at lunchtime.
Eat your biggest meal at lunchtime, so you have enough time to use up the calories you have consumed and eat less at dinner.
Eat three meals a day.
Eat three meals a day at regular intervals (5 to 6 hours), without snacks if possible. If that’s not possible, reach for healthy snacks like a handful of nuts (almonds, walnuts, etc.) that contain lots of healthy proteins and fats. They will keep you full.
Make your healthy snacks and desserts.
It’s healthier and cheaper. I make my lemon and chocolate bars with wholesome ingredients.
I love having a batch of these healthy energy bombs in the fridge throughout the week. It’s worth having them on hand whenever you need a nutritious bite.
Please look at my blog posts, Low-sugar apple tart and Healthy Chocolaty Bars; they might inspire you to make your desserts.
Years ago, I committed to a healthy lifestyle. The hardest part was finding a healthy way to satisfy my sweet tooth to feel my body with nutrients instead of spiking my blood sugar.
For the last three years, I have focused on creating nutritious desserts: gluten-free, flourless, low in sugar, and weight friendly. All those yummy beauties will appear in my Special desserts e-book.
There is no magic potion to maintaining a good weight. Ultimately, it comes down to a healthy lifestyle: healthy eating, exercise, and stress management.
The key to weight maintenance is finding your way to a healthy lifestyle, consisting of healthy eating, exercise, and stress management.
It might be a challenge to internalize all the suggestions I offer. Just pick one or two a week and see if they impact your digestion and overall well-being. Even a tiny improvement in your well-being can be incentive enough to make incremental changes. We all want to eat the way that works best for us. I have to admit that there is no one-size-fits-all regarding how and what we eat.
Until next time, stay healthy and make the most of your days.
What do you think is the bad habit you should replace to maintain weight? Please leave your answer below in the comments.
With kind regards and gratitude,
All content on the Healthywomanstyle website is created and published online for informational purposes only. It is not intended to substitute for professional medical advice and should not be considered health or personal advice.
The content on this blog should never be used as a substitute for medical advice from your physician or other qualified health care professional.
Please consult your physician before making any health decisions or seeking advice about a particular medical problem.