If you have recently lost weight, or are happy with your current shape, you might want to avoid either losing or piling on the pounds. While nutrition is important, other factors can determine your shape and size throughout the years.
To ensure you never struggle to lose or gain weight in the future, and can enjoy much confidence throughout the years, read these top tips on how to maintain your current weight.
Exercise can be the most effective way to maintain your weight, and should be supported by a healthy, balanced diet. It is effective for burning off excess calories and it could also increase your metabolism.
Burning calories and increasing your metabolism can also help you to achieve energy balance, which can result in you burning the same number of calories that you consume each day. It can, therefore, increase the likelihood of you maintaining the same weight.
Aim to exercise for at least 30 minutes each day in order to maintain your ideal figure. However, you might need to increase your intensity throughout the years to keep the pounds at bay.
Protein is essential for a healthy diet, as it can make you feel fuller and reduce your appetite. This macronutrient can prevent hunger cravings that could cause you to grab some junk food. What’s more, protein will require your body to use a substantial amount of energy to break it down, which can lead to you burning more calories throughout the day.
You must ensure that you consume the right level of protein to remain in your current shape. Use the Myprotein Macro Calculator to calculate your protein, fat, and carbohydrate target each day. It will allow you to feel happy with the number staring back at you on the scales.
Care For Your Muscles
It might surprise you to learn that a decrease in muscle mass could negatively impact your weight. A loss of muscle can slow down your metabolism, which can lead to you burning fewer calories during the day.
To ensure you don’t suddenly pile on the pounds, you must undertake some form of resistance training, such as:
- Lifting weights
- Bench presses
Regular resistance training could help you to maintain your muscle mass and improve (or at least preserve) your metabolic rate.
Monitor Your Weight
It can be easy for your weight to creep back up or down over the weeks. Rather than experiencing a shock when you step onto the scales, you should weigh yourself regularly. If you notice you have gained or lost a pound or two, you can make the appropriate adjustments to your diet and physical activity levels.
According to a 2013 study, people who weigh themselves six days of the week will consume approximately 300 fewer calories per day compared to those who didn’t frequently monitor their weight. It is, however, important to note that your weight can fluctuate daily, so it might be beneficial to weigh yourself once per week.
Set Yourself a New Goal
As previously mentioned, the number on the scales can rise or decline without you realizing, and it’s more likely to happen once you’ve reached your health and fitness goals.
One of the biggest challenges you will face once you have reached your desired weight is maintaining it. It might help to set yourself another health and/or fitness goal, which could prevent you from embracing your old habits.
For example, you could aim to complete a physical challenge, such as a marathon. A new focus could help you to keep your eye on the scales, to continue with physical activity, and to maintain a nutritious, balanced diet.
If you want to take greater control of your daily calorie intake, you must aim to drink plenty of water each day. H2O can make you feel much fuller, which is why you should drink a glass or two before your meals. According to a study, participants who drank a glass of water before a meal reduced their calorie intake by 13% compared to those who didn’t drink water.
A 2014 study also found that drinking water can help to burn calories. The research found that 12 people who drank 500ml of cold or room-temperature water burned 2-3% more calories in 90 minutes. It also found that water could increase the number of calories a person burns when resting.
If you want to avoid the pounds piling back on overtime, you would be wise to drink eight 8-oz glasses of water per day. However, the amount you consume each day should be determined by your weight and physical activity levels. Follow the general rule of drinking between half an ounce to an ounce of water for every pound you currently weigh.
Don’t Beat Yourself Up
While you might want to avoid either gaining excess weight or losing a significant amount, you mustn’t beat yourself up if the number is higher or lower on the scales. There will likely be times when you will succumb to an unhealthy snack or meal, or you might feel too tired to perform a workout. You might also overindulge on vacation or have too much of a good time over the festive period.
It is important to remember that you are only human and a slip-up won’t stop you from returning to your ideal weight. If you do either lose or gain too many pounds, readjust your diet and physical activity levels and you’ll soon return to your target size.
No diet or exercise plan is perfect. Everyone’s weight will fluctuate throughout the years, which might be between a few or many pounds. If you have finally reached your target size and shape, and don’t want to destroy all your hard work and effort, you should bear in mind the above top tips, such as maintaining muscle mass, consuming the right level of macronutrients, setting yourself new goals, and monitoring your weight.