Ever find yourself losing 5 pounds, but find yourself gaining it back? It can be frustrating and challenging to maintain an active lifestyle. According to Gary Foster, Ph.D., clinical director of the Weight and Eating Disorders Program, nearly 65% of dieters return to their pre-dieting weight within three years. Researchers have discovered that a diet that’s too restrictive can cause a yo-yo effect. The reason is that other dietary factors and activities may contribute to weight gain.
If your wondering how you can keep the fat off for good but not go into a crazy diet, here are some strategies that can help you get on track to a healthier you.
Balance Your Portion Intake
Believe it or not, hyper eating is one the main causes of gaining weight. Portion control doesn’t mean you eat a little bit, but rather the food portion is enough for you to feel slightly full. Some yummy food]includes hummus, broccoli, apples and almonds.
Rest Between Workouts
The common misconception of weight loss is that you need to be constantly workout to be burning calories. Although studies have shown that frequent rest periods between workouts have shown to help lose more body fat in the long run. It's important that you allow yourself to re-fuel and replenish. So relax!
Avoid Late Night Snacks
Throughout the day, our bodies metabolize food at a different rate. In the morning and afternoon, we digest our food faster compared to the night. Research consistently shows that people who eat late at night weigh more than those who eat their meal during the daytime. At night, eating a high calorie snack before bed can contribute to more weight gain.
Get Enough Sleep
Sleep deprivation can damage the body’s internal clock. When running on low energy, you may feel inclined to grab that bag of potato chips on top of your fridge. That sluggish feeling prevents you from activities throughout your entire day whether it's work or exercise. The result? Your poor food choices turn into unwanted pounds. Try implementing a sleep schedule.
Craving fast food? It’s best to make your own meals although picking up something while on the go is always easier. Fast food is generally served in large portions that are high in calories and fat. You don't have to quit eating out all together, but taking control of your meal prep puts you in control of what you're putting into your body. You don't have to be a chef to meal prep. There's plenty of subscriptions that make the process a breeze. It's a simple as following the directions!
Forget the Scale
You don't need to keep checking the scale to check whether you made any progress. Being healthy is about feeling good and knowing that you feel more energetic everyday. Ditch the scale and appreciate the small changes your body will make over time.
Keeping the pounds off shouldn’t be an impossible feat. It just requires small adjustments in one’s daily activities to make major changes in their weight. These adjustments should be gradual, and it takes time for one to get accustomed to the routine. Once these routines are familiarized and followed consistently, you should be able to burn the fat and keep it off for good.