7 Science Based Strategies for Long Term Weight Loss

Imagine this particular dreadful scenario: You have managed to stay consistent at your chosen diet, finally got the results and after some time the yo-yo effect happens and you have the weight back, and surprisingly you even got bigger?

You tend to wonder, do you have the strength to go through the process again, right?

We wanted to provide certain ways you can implement in your daily regime to maintain you achieved weight loss as long as you can:

1.    Weight training

Just because you are done with the weight loss process, that does not mean you can sit around all day, and eat all the food you want. You need to continue with some exercises, and weight training is your best option.

By performing these types of exercises couple a times a week, with rest periods of 1 minute between sets, you can provide the best support for your body to maintain its weight.

2.    Maintain, not burn

Use exercising, in moderation. For example, with just one hour per day, you can trigger the growth hormone production process in your body but to maintain you muscles and not over-work them.

You don’t want to lose more than 1 pound per week, therefore avoid challenging long workouts such as long cardio sessions, and opt for HIIT workout, instead.

You`ll keep the needed metabolic rate, maintain your weight and not lose your muscles.

3.    Continue to eat a balanced diet

Just because you are done with dieting, that does not mean you are “really” done.

You still need to watch out for sneaky products that are promoted as low-calorie or low-fat that contain harmful compounds such as additives and added sugar.

Watch out for the type of carbs you are consuming, complex carbs are the best choice due to the fact they keep your blood sugar at normal levels eliminating hunger strikes.

Never forget about the insulin fluctuations, in order to avoid fat storage. Your best combos should include carbs and fiber mixes such as oatmeal, lentils and brown rice.

Even after, your dieting process you should continue to avoid white breads, pasta and other high-processed foods in order to maintain your weight.

4.    Protein is your friend

You should always opt for lean protein intake, in order to maintain your muscle growth, steady metabolic rate and energy your body needs to work accordingly.

Protein protects the active tissue that enables the fat burning process and prevents muscle deterioration.

If you can, always opt for high-quality sources of protein such as salmon and lean meats that are organically, grass fed produced.

5.    Stay away from trans fats

There is a huge difference between good fats and bad fats, and that should be remembered at all times, even after you are done with the dieting process.

Avocados, olive oil and other foods are loaded with healthy monounsaturated fats that actually promote good health and weight loss.

On the other hand, omega3`s found in many fatty fish improve many body`s processes and promote weight loss as well.

6.    Stay hydrated

Always stay hydrated, and maintain your high water levels, not just by drinking water but consuming high-watery foods as well, such as watermelon.

Water is the most important ingredient for fat loss, and for maintaining healthy weight as well.

7.    Fiber-based foods

The main reasons why fiber-based foods are highly recommended in many diets is the longer period of time they need to be processed though the digestive system, creating a feeling of a prolonged satiety.

That means you won’t feel hungry for longer period of time. Fiber-based foods such as broccoli, brussels sprouts and cauliflower offer good sources of fiber, minerals and vitamins but they come in low-calorie packages.

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One Response

  1. Kalh

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