Top 5 Strategies for Maintaining a Healthy Weight

Maintaining weight loss in the long term presents a significant challenge, as many individuals tend to regain at least one clothing size after experiencing significant weight loss.

5 Best Ways to Keep Your Weight Down
5 Best Ways to Keep Your Weight Down

For some individuals, losing weight is just a small part of the battle. The greater challenge lies in maintaining the weight loss over the long term. However, is there a secret formula for staying slim? How to sustain weight loss in the long run is indeed the bigger challenge, as many people find themselves regaining at least one clothing size after experiencing significant weight loss. We interviewed Preeti Rao, a certified health and wellness coach and consultant, to get her insights.

5 Best Ways to Keep Your Weight Down

Here are five fundamental yet crucial strategies to shed excess fat and maintain long-term weight loss:

Break the Fast

Skipping breakfast can lead to a drop in glucose levels, resulting in decreased energy and increased hunger throughout the day. This often leads to consuming quick, high-fat snacks or overeating at subsequent meals. Research consistently shows that individuals who skip breakfast tend to experience lower glycemic indexes later in the day, which can trigger cravings for carbohydrates and fats. Eating breakfast provides your body with nourishment and satisfaction, reducing the likelihood of excessive eating throughout the day.

Consume food when experiencing hunger

Cut down on unnecessary snacking. Our modern, industrialized lifestyles often dictate three meals a day along with snacks and tea breaks in between. Frequently, we eat out of stress or simply to fit in socially. Instead, tune into your body’s hunger cues and eat when you genuinely feel hungry. Additionally, practice mindful eating by stopping at around 70% to 80% of your capacity.

Swap out simple carbohydrates for complex carbohydrates

Choose complex carbohydrates over simple ones. Complex carbs, abundant in fiber and minimally processed compared to refined carbs, take longer to digest, offering sustained energy over time. They also promote faster satiety, curbing the urge for unhealthy snacks between meals. This dietary shift can result in reduced calorie intake, facilitating weight loss.

Carbohydrates that aid in weight loss

  • Bran
  • Wheat germ
  • Maize
  • Buckwheat
  • Cornmeal
  • Oatmeal
  • Whole Grain Bread
  • Whole Grain Pasta
  • Brown Rice
  • Barley
  • Wild Rice 

Incorporate full-fat options into your diet

Ghee has recently been hailed as a superfood, primarily due to the understanding that some fat is beneficial for health. Good fats, sourced from fish, specific plants, and unrefined animal fats, offer various advantages. Omega-3 fats, for instance, promote improved bone health and a better cholesterol profile. Moreover, incorporating good fats into your diet can assist in moderating carbohydrate consumption, fostering a balanced internal environment. Consider adding fish, avocados, and a touch of ghee to your meals by using it as a topping rather than for frying food.

Engage in low-intensity, low-impact exercises

To lose weight, you need to burn more calories than you consume, and exercise is a key component in achieving this goal. Consistent low-intensity exercise for at least 35-40 minutes, five times a week, can help keep your body in shape without overexertion. High-intensity workouts can lead to issues like joint problems, decreased muscle mass, and fatigue, especially if you’re overweight.

Once you’ve shed some pounds, you can gradually incorporate strength, flexibility, and endurance training into your routine, preferably under the guidance of a certified coach to avoid injury.

Remember, maintaining a healthy weight is about making sustainable lifestyle choices rather than resorting to fad diets or extreme measures. Focus on incorporating fresh fruits, vegetables, and fiber into your diet, and prioritize regular, meaningful exercise. Small, consistent changes in your lifestyle can have a significant impact on weight control and long-term health.