You lost weight, and you do not want to go back, never again. You need to repeat the statement above every day to remember you and talk to yourself that your new body arrives to stay forever and be the healthiest you. Stay Fit and Young. Implement this seven steps for extended lasting fat loss.
These seven methods might be what you need to maintain your hard-won weight loss.
1. Exercise for a longer time
You wake up at 5 am, with an exercise plan as every day, but this time considers to workout for longer adding more minutes to it. The Department of health and human suggests performing a combination of moderate and more vigorous activity or 150 minutes of moderate aerobic exercise. Alternatively, choose 75 minutes of more active aerobic activity per week.
2. Eat your breakfast – do not skip it
If you skip your first-day meal, you will gain weight in no time. The most important meal of the day is Breakfast. Eat slowly and pay attention to what you are consuming. Start always with a healthy one to avoid overeating between meals. Try Berry and Yogurt Smoothie, Savory Oatmeal With an Egg, Avocado Toast With Egg, Peanut Butter and Banana Smoothie Egg Breakfast Muffins or Sweet Potato and Black Bean Breakfast Burrito. There are countless choices you decide.
3. Plan your meals
Stick to a meal by meal plan in advance; it can help you to maintain your weight, also help you to add more nutrients to your diet, in that way you take control of the nutritional needs week by week.
4. Build extra lean muscle
One way to increase or control your metabolism is to add extra lean mass. For example by often eating, four to seven times per day.
One key point here the more muscle you have, the more calories your burn. That way you maintain your weight.
5. Weigh yourself daily
Weigh yourself daily is a good idea to remember yourself how hard you fought to be at your new weight, plus it provides a sense of accountability and keeping progress on track.
6. Eat Healthy Fat
Healthy fat is omega-3 fatty acids. Fish like salmon, herring or mackerel are good sources of this type of fatty acids and help to maintain your weight.
7. Sleep at the same time always – Prioritize Your Sleep
The American Journal of Epidemiology published research that women who do not sleep enough or are sleep deprived are a third more inclined to a 33 pounds gain over the next 16 years than the other women who sleep seven hours per night. So a good rule of thumb is to sleep between seven and nine hours per night, this is a great formula to maintain your weight.