How to maintain weight: 9 tips

When a person struggles long and stubbornly with excess weight and finally achieves the result, he sometimes relaxes, considering that the most difficult thing is left behind. And this is just the most dangerous moment, after all, after the extra pounds are gone, a new problem arises: how not to gain excess weight again and keep it at the correct mark?

Nutritionists, who more than once witnessed a victory over excess body weight, and then, unfortunately, a person's defeat in this confrontation, shared advice on how to keep the weight and not again fall victim to their own weaknesses.

Fighting hunger

According to three-year studies of scientists from the University of Pittsburgh, those women who managed to successfully maintain weight, did not starve, but on the contrary, constantly maintained a sense of satiety. To keep this feeling, it is best to introduce into the diet foods high in fiber - fruits, vegetables, whole grains and protein foods.

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Avoid temptation

In order not to succumb to temptation, you need to have a lot of restraint, so make it easier for yourself to abstain from tasty, but high-calorie food. It is best to plan your diet, but not just at home, where you can still keep yourself, but at work or on holidays. But this does not mean that now all the dessert dishes under the strictest ban, of course, you can from time to time afford a tasty morsel, but this should not become a habit that will bring you back to the past with an extra kilogram.

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Count calories

Regular calorie counting is also a good alternative for maintaining weight. This will help you monitor calorie intake and develop useful eating habits. According to the researchers, the optimal rate is about 1800 calories a day.

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Plan your diet in advance

Adhering to the planned menu, it will be easier for you to manage your food. Even if you depart a little from the planned, already thought-out diet will help you to return to the system and again tune in to proper nutrition.

Develop an eye

Sometimes if a person experiences hunger, then even a large portion, which two can eat, seems to him insufficient to get enough. Therefore, try to accustom yourself to certain portions that satiate you, but do not let them overeat. Especially important is the presence of a trained look outside the home, for example, in a restaurant.

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Weigh yourself daily

According to a study by the US Centers for Disease Control and Prevention, people who become scales on a daily basis are more likely to stay in good shape.

Daily weighing allows you to see and stop weight changes, and also serves as a good motivation for further weight loss.

Dairy

Experts from the US Centers for Disease Control and Prevention recommend the use of low-fat dairy products. In an experiment involving 338 adults who were able to get rid of extra pounds, those who ate at least three servings of low-fat dairy products daily were able to keep their weight without much effort compared to those who consumed less than one serving or not ate dairy at all.

Plate to the rescue

In order not to go too far with a portion of food, visually divide the plate into two parts, and then one half in half. Half of the dish should contain vegetables and fruits, and two quarters should saturate your body with proteins and carbohydrates. The rule of the plate is very simple, but at the same time truly brilliant.

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Breakfast is compulsory

This is the most important meal, which gives you a charge of vigor and energy for the whole day, so do not ignore the first meal, so you will be able to avoid overeating.

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