How To Maintain Weight After Dieting, Causes of Excessive Dieting
Weight Control: Why is it so hard?
“Your brain has a very accurate system to know how many fat cells you have, and how thick these fat cells,” says Ken Fujioka, MD, director of the Center for Weight Management and Nutritional and metabolic research at Scripps Clinic in La Jolla , CA “. If you’re on a diet, does the brain from the body’s fat cells, and she wants to get her back, even if you have reached your goal weight,” says Dr. Fujioka.
The brain has a number of options, it tries to regain his fat cells. One is to slow down the body’s metabolism so it can hang easily on fat. Another is that you have to think more about the food. “Your brain is constantly telling you eat, eat, eat,” “Fujioka said.” It is also undeniable that you are regaining weight, even when it is closely your clothes. You need reliable ways to meet those messages. ”
Weight Management: Strategies
Thoughts of weight control as the next, lifelong phase of the diet. Here are the guidelines that you want to practice every day:
Exercise is crucial for weight control. Exercise is a very important way to keep the weight off. “Studies show that people who dieted and successfully maintained their ideal weight exercise about five hours a week,” says Fujioka.
“To get a weight loss, I recommend that people exercise at least 30 minutes a day on most days of the week and do strength training twice a week,” says Jim White, RD, a registered dietitian and national spokesperson for the American Dietetic Association. You can make your workouts divided into segments, do, for example, two 30-minute workouts in a day, you are going to have an hour of exercise. “In fact, this may be a better effect on your muscle metabolism,” says White.
Write it down. Experts recommend writing down what you eat. “You can say for yourself if you’re okay or need to pay more attention,” says Fujioka. “Counting calories is a good way to keep track of your food intake.”
Weigh yourself. Another important way to control weight is to get on the scale. “Watch your actual weight on a scale is a good way to keep the brain the message that you have to fight more fat cells,” Fujioka is.
If you look to increase your weight, you know, you work a little harder. Women weight tends to be a few pounds because of menstrual cycle vary a month, but if you go above your weight more than five pounds or so, it’s time to take control by cutting calories again, more exercise, or both.
Breakfast. The National Weight Control Registry, which tracks more than 3,000 Americans who achieved a weight loss of about £ 60 and held him for about six years, found that eating breakfast is an important factor to take off weight. Eating a healthy breakfast makes it less likely that you eat during the day too much.
Stay motivated. “We all need to constantly challenge to stay motivated,” says White. “Give yourself a goal like a special date, a party or other social event in order to obtain your weight loss.” Reward yourself is another good motivator. “Any kind of reward is good, no food, of course,” he adds. “Buy some new clothes, a CD, a fitness machine -.. What motivates you to stay with your program Some people even take a trip as a reward”
Remain responsible. Find other people who are trying their weight are to be kept. Through tips, success stories and struggles, you will find it easier to maintain good nutrition and exercise habits. If no one is trying to close off weight to keep losing, try an online weight loss group.
Weight Control: It’s a Lifestyle
Remember that the food is good and active life methods you keep yourself healthy by reducing the risk of serious diseases such as heart disease, diabetes, stroke, certain cancers, and other health problems.
“The healthy habits you learned while dieting should not disappear if you have lost the weight,” says White. “You can eat a little more, of course, but do not stop living that active, healthy lifestyle.”