12 ways (plus 1 bonus) to keep your weight under control

In this article I would like to tell you at least12 ways to keep your weight under control.

You justlost weight and you certainly don't want tosee the scales go back up quickly by losing all the weight lost. Even though it's not always entirely easy, here are 12 ways a lot simple to keep the scales from going up in home and to finally feel your weightweight under control.

Are you ready? Come on….and don't forget the bonus 🙂

1. Building Lean Mass

We must build fat mass then maintain, or even increase, the metabolism by continuing to build lean muscle mass.

“The Muscle has a higher metabolism than fat, so your body loses more weight when you have toned muscles,” explains Emily Banes, clinical dietitian at Houston Northwest Medical Center. If you don't feel like training with weights yet, add physical exercise or exhausting walks over time.

If you do, you will increase lean mass and you will continue to question yourself.

2. Fight hunger by filling up more

3 years ago the University of Pittsburgh started a study of 284 women aged between 25 and 45 and found that those who avoided gaining weight were those who ate foods that filled them up more-

“Maintaining that feeling of fullness can come naturally with foods high in fiber – think fruits and vegetables, whole grains and lean proteins,” says Jenna Anding, Ph.D. department of nutrition and food science at Texas A & M University in College Station, Texas.

Another University of Pittsburgh study, which focused on older women, also found that the women who increased fruit and vegetables in their diet and reduced desserts, sugary drinks, meats and cheeses were the ones who controlled their weight over time.

3. Avoiding temptations

Another University of Pittsburgh study of women between the ages of 20 and 40 found that the women who best  controlled their weight were also good at resisting the temptation to overeat food rubbish.

This does not mean that in life we ​​will never be able to dedicate ourselves to a sweet or a nice coffee with cream but it does mean being able to love ourselves so much as to let go of temptations in a natural way, controlling ourselves on what who likes or dislikes and what hurts and what is good.

4. Calories count

Another hallmark of weight maintenance, according to the University of Pittsburgh study, isregularly counting calories.|| |168

Utilizzare un diario per mantenere un totale parziale delle calorie nel corso della giornata, ecco cosa vi aiuta a mantenere il peso e a darvi delle regole sul cibo.

A good way to stay fit is do not exceed 1800 calories per day.

5. Plan meals in advance

A maintenance diet has a lot of foods similar to those in the diet itself but the portions are a little more abundant.

To avoid falling into the usual temptations advance meal planning would be needed so that we can play on the fact that we know which pairings to make first.

6. Consider Adding Minutes To Your Exercise Plan

12 modi per tenere il tuo peso sotto controllo: Considerate l'aggiunta di minuti durante l'esercizio fisico

Experts recommend at least 30 minutes of physical activity five days a week, but stress that the more you exercise the more weight you are able to lose.

Weight management survey participants walked for at least 60 minutes a day and burned the same amount of calories with other activities – so aim for 60 to 90 minutes of physical activity each day.

7. Measuring portions

According to an American Diet Center, in a study of more than 4,000 US adults, the factor that leads to weight gain the most is the fact that you have no idea, away from home, how much a right portion.

This doesn't mean that you have to carry a scale every time you go out to eat but it means at least getting used to always eating the same portion without exaggerating.

8. Weigh yourself every day

12 modi per tenere il tuo peso sotto controllo: pesarsi ogni giorno

The same study above reported that people who weigh themselves once a day maintain their weight more easily.

Obviously, each of these weigh-ins on the scale must be a control and not an obsession.

The moment you start to feel that there is only anxiety on your part, then immediately stop.

9. Include dairy products in your diet

According to a study of 338 adults, those who ate three or more servings a day of low-fat dairy products were more likely to keep their weight in check than those who ate a portion or less.

=For women in particular, this has the added benefit of improving bone health.

10. Let your plate be your guide

When it's not possible to count calories or measure portions accurately, dieticians recommend using the plate itself as a yardstick for your diet.

Check that at least half of the dish is rich in vegetables and that the lean protein you have chosen is not fried but grilled.

If you have chosen a pasta dish, leave it a little for the doggie bag to take home, don't eat it all.

11. Watch TV less

For weight control it is better not to overdo it with TV.

Watching television means staying on the sofa and this means staying at home and not exercising .

Take some time for yourself, television hurts.

12. Eat breakfast

12 modi per tenere il tuo peso sotto controllo: mangiare la colazione

They call it the most important meal of the day for a reason.

In the survey, women who ate breakfast regularly were more successful with weight loss long term compared to those who skipped the first meal of the day.

It is better to eat healthy things and start with a good breakfast to stay fuller during the day.

13 . Tailored Diet (Bonus)

Ok, the title of this article lies. I said I would talk about 12 ways and instead I'll add another one, the most important.

Each of us has unique physical characteristics and therefore each of us feeds (good or bad) in a unique way.

All dieticians now agree on the fact that in order to achieve a healthy weight, each of us must follow a personalized diet that takes into account all our critical points and characteristics.

So, if with diets that are so fashionable you can't lose weight, know well that it's not your fault, but the diet!

So, I suggest you customize your diet and reach the desired weight. Long last. Now!

Conclusions

These 12 ways to maintain weight are 12 very simple ways.

The basic rule, in these cases, is always that in medio stat virtus, in balance there is reason. Don't damn yourself, don't overdo it, love each other and choose the right meals for you, also by consulting experts in the sector.

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