How to lose weight and not gain weight again
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Knows how to lose weight and not gain weight again It is the wish of many overweight people. Because few things are as frustrating as trying to shed excess body fat and then regaining the pounds lost some time later.
It is already known that the ideal way to lose weight and not gain it again is not to bet on very aggressive strategies that cannot be sustained in the long term. Consistent weight loss is much more dependent on a healthy lifestyle.
However, a scientific paper from the Polytechnic State University of California in the United States, published in the Journal Of The Obesity Society, decided to go further and examine in depth how to lose weight and not gain it again. For this, the researchers gathered more than 6,000 people who managed to lose more than 50 kg and keep their weight stable for at least three years.
“One of the most striking findings was how people who maintained their weight loss described perseverance in the face of setbacks (socalled ‘diet escapes’). They saw ‘adversity’ as part of their path to success. Setbacks were not described as failures. They were seen as a temporary break in their journey. Many of them described how they get back on track at the next meal or the next day and measure overall success against longterm goals,” emphasizes nutritionist Dr. Marcella Garcez, director and professor of the Brazilian Association of Nutrology (ABRAN).
5 steps to losing weight and not gaining it again
As a result, the study managed to find the key attitudes and secrets that make people lose weight and not gain it back. Cash:
1) Longterm planning “If we talk about the relationship between food calories and weight, about 8,000 calories equals 1 kg. That is, we have our basal metabolic rate (how many calories the body uses to carry out its vital functions). 2,000 calories per day would only put you 1 gain kg in a day if he ate 10,000, which is highly unlikely.So this obesity occurs in the long term.Similarly, the same person would lose 1 kg if he dieted of 1,500 calories it would take two weeks.Weight loss can’t should be viewed as a short and selective process, but must be strategic and longterm,” explains Dr. garcez
2) Less is more “If you’re trying to lose weight, being too strict with every bite that passes your lips can sabotage your goals — not to mention your selfesteem. One of the most common reactions to guilt is that it gets out of control and this can be a trigger for lack of control: they think they could eat more if they were already abandoning today’s diet, which can lead them to consume more calories than if they just like it eaten something delicious without being so emotionally charged,” says the doctor. In short: did you eat a piece of cake? Enjoy it and get back to the plan.
3) Don’t starve “Low energy density foods are those that have few calories per gram of food. For example, many fruits, vegetables, skim milk, and yogurt fall into this category. You can make up the bigger part of the meal, which should also include protein, good fats, and complex carbohydrates (with more fiber. This creates a greater feeling of fullness,” advises the nutritionist.
4) Total control over what you eat “Some studies have found that the more people monitor their weight loss efforts, the more weight they lose to improve their health,” explains the doctor.
5) Focus on health Respondents believe that the most important changes to staying motivated include less pain, more confidence, a sense of wellbeing, improved physical condition and better body image. “Diet and lifestyle changes, complemented by physical activity, are of great importance in the prevention, treatment and control of metabolic diseases,” concludes Dr. garcez