Crash diets melt the kilos quickly. But what do you get when you are eating the same way again after a few weeks? And you might ask yourself, what should I eat to maintain my weight? In this article, we’ll tell you how to keep the body slim permanently.
Sometimes losing weight is not a real problem. It is much more difficult for many to keep the weight after the diet too.
Especially in crash diets, the dreaded yo-yo effect quickly occurs. The pounds are back on the hips in no time – sometimes even more than before the diet.
But no worry. With a few rules, you can easily hold
your weight – and stay lean over the long term.
What creates the yo-yo effect?
The yo-yo effect, it takes place in almost any diet. It is a phenomenon that you may have experienced yourself. After your diet, the lost pounds are back on your hips faster than you have ever imagined.
The yo-yo effect comes when we are on a diet but then fall back into our old eating and physical activity patterns. If we are on a diet, our energy consumption is lower than usual, and there is a risk that we not only reduce fat but also muscle mass.
If we then eat normally or even with a slight excess of calories it leads to weight gain. This effect is especially noticeable in crash diets and juice cures, where very few calories are absorbed.
Even more decisive, however, are our habits. If we follow the diet as we did before – so we eat unhealthily and hardly move – the diet makes no sense anymore.
The right diet to maintain the weight
Unfortunately, keeping weight down is a big mistake that many people make after a successful diet.
Your goal should be a long-term diet change. You will realize that it does not feel like a “diet” – a fresh and natural diet is incredibly delicious.
It takes time to change your eating habits, but in the long run, you will have more.
Clean eating as a basis
On the menu should be mostly natural food – according to the clean eating philosophy. This means vegetables, fruits, whole grains, legumes, low-fat dairy products, lean meats, nuts, seeds, and good fats.
So you have already laid the foundation. These wholesome foods provide your body with power, fiber and many healthy nutrients such as antioxidants.
Avoid empty carbohydrates in sweets and white flour products. They provide energy, but hardly any healthy nutrients.
Better are mineral-rich whole grains, legumes, and pseudo-cereals such as quinoa and amaranth, which are rich in complex carbohydrates.
You also have another advantage: fiber. They help to regulate our hunger and satiety and are indispensable for healthy digestion.
The importance of protein
Another accomplice in the fight against the kilos is protein. High-protein foods not only saturate better but also help build and maintain muscle mass.
In addition, we can take advantage of the thermal effect of protein in weight maintenance. Almost 25 percent of the ingested calories from protein are needed for digestion.
This means that they burn calories while they are digesting.
And unlike bread, pizza and other carbohydrate-rich foods,
some amino acids contained in protein-containing foods send messengers to the
brain that signal saturation.
True to the saying “sometimes you can treat yourself”, you should of course also here and there nibble and treat yourself with something. If you feed yourself eating fresh food, that is fine – and important!
Dark chocolate as a snack or once a week a delicious pasta Bolognese, why not?
There is only one trick. Consciously enjoy and do not let these exceptions become a habit.
Many also swear by interval fasting. In the 16: 8 method, you only eat in an eight-hour window during the day which means fewer calories in total, fewer cravings, and more fat burning.
A healthy diet is an alpha and omega for a slim figure. But without sports, many find it difficult to keep their line.
The explanation is obvious. Anyone who is on a healthy diet while exercising can better balance their calorie intake.
With only one “shift lever” that’s more
difficult. Sport helps to stay more flexible in this regard and support
you not have to mentally turn over every calorie.
How often should you exercise?
“I think it’s enough to train three to four times a week to maintain one’s current weight,” says fitness trainer Tamara Pridgett.
If you want to do more because you enjoy training, your expert routine should be to one day more of cross-training – a workout that complements what you normally do – or add exercises to improve your training style.
“For example, add another day of strength training to your weekly exercise plan, ” advises the expert.
However, your weight may fluctuate slightly as you build
more muscle mass. “But that’s not something you have to worry
about,” says Pridgett, because muscle mass is noticeable on the scale, but
it also burns calories when resting, helping shape your body.
Which sports are the best?
Expert Pridgett recommends a combination of strength and cardio: “I recommend doing a combination of cardiovascular exercises such as swimming or running, and balancing them with some form of toning exercise,” says Pridgett.
In general, of course, every sport helps to maintain its weight. If you enjoy your sports activity, enjoy the movement and you are also satisfied with your body, you do not have to change anything.
However, if you do not feel challenged in your current training, you should increase the difficulty of the exercises and the weight.
Another form of training that you should include in your routine, according to the expert, is yoga. “It helps to balance out all the effects and strains that you have on your body,” says the trainer.
How to stay motivated while losing weight
Training partner: Whether running, in the gym or on the way with the bike, for two, the workout is much more fun. In addition, you can motivate each other on hard days, not to give up and keep going.
Fixed training days: It is best if you stick to certain days, for example, when going to the gym or jogging. This makes it easier for you to reach your sports routine.
Continue to set goals: You have reached your diet goal? Excellent! To keep you motivated to pay attention to your weight, you should set new goals.
For example, for your next exercise unit, make 20 pull-ups or hold planks for 90 seconds. Even a six-pack could be an incentive to do sports regularly and stay fit.
Do not overdo it: Many make the mistake by working in an extremely disciplined and ambitious way towards their goal, forgoing everything during this time. Training seven times a week and no regeneration phases – that does not have to be like that.
There is a risk of taking over or falling into a motivational hole and then failing for a long time. To avoid such fluctuations, you better set smaller goals. In addition, no muscle mass can be built up without regeneration.
Rejoice over achievements: Do not be too strict with yourself! Look back often and be proud of the achievements so far. Those who think positively can save themselves a lot of frustration.
Do not focus on fitness role models on Instagram but on yourself. This makes it easier for you to achieve goals and to keep your body weight long term.
These mistakes prevent you from keeping your weight
You eat healthily, do sports – but the weight goes up anyway? Maybe it’s one of those typical mistakes.
Eating on the way
A stressful job and leisure stress – time for cooking is rare. That’s why it’s the “salad to go” during the lunch break. The danger in all dishes that you do not prepare it yourself.
You do not know exactly what’s in it. Even a salad can be the pure calorie bomb – thanks to greasy dressing or unhealthy toppings.
Instead, try to prepare your dishes at home and take them with you. The keyword is Meal Prep. Then you know exactly what’s in your meal – and you also do not have to compromise badly when there are not so many “healthy” choices.
Muesli with fruit for breakfast, at lunch there is a homemade quinoa salad and in the evening you can enjoy a fresh vegetable curry – actually you are doing it all right! If only the snack would not be in between.
Even if your snacks are healthy, maybe you should think about the portion size. In front of the PC or when reading, a whole pack of nuts is quickly cracked up.
Even with snacks such as protein bars, you should never lose sight of the calorie content. Low-calorie snacks such as vegetable sticks and watermelon are much better.
With stress in the office, you automatically grab the chocolate from the desk drawer and after a hard day or quarrel with a friend your body cries for “Comfort Food”?
Stress-related food does – if at all – only briefly good. In hindsight, then comes over us the bad conscience – and the lost kilos are soon back.
Instead, think about what would be good in these situations to make the situation better. This can be a clarifying conversation with your boss, a phone call with a friend or just something “Me-Time”.
Rush through everyday life
Stress is counterproductive in losing weight. In stressful situations, it stimulates the body to produce hormones that store belly fat – such as the stress hormone cortisol.
In addition, it misleads us to eat more. Therefore, try to include some relaxation breaks in your daily routine to reduce your stress level.