Researchers analyzed 6,000 people who maintained their weight after losing more than 50kg and found 5 steps to lose weight and not gain weight again
Know how to lose weight and not gain weight again It is the desire of many overweight people. After all, few things are as frustrating as trying to shed excess body fat and, sometime later, regain the lost pounds.
You already know that, in order to lose weight and not gain weight again, the ideal is not to bet on very aggressive strategies, which cannot be sustained in the long term. Constant weight loss depends much more on a healthy lifestyle.
However, a scientific paper from Polytechnic State University of California, USA, which was published in the Journal Of The Obesity Society, decided to go further and thoroughly investigate how to lose weight and not gain weight again. For this, the researchers gathered more than 6 thousand people who managed to lose more than 50 kg and kept their weight stabilized for at least three years.
“One of the most impressive findings was how people who maintain weight loss described perseverance in the face of setbacks (so-called ‘breakaways’ from the diet). They saw ‘adversity’ as part of the their journey to success. Setbacks were not described as failures. They were seen as a temporary interruption in their journey. Many of them described getting back on track to the next meal or the next day and measuring success general based on long-term goals “, emphasizes nutritionist Dr. Marcella Garcez, director and professor of the Brazilian Association of Nutrology (ABRAN).
5 steps to lose weight and not gain weight
As a result, the study managed to find the main attitudes and secrets that make people lose weight and not gain weight again. Watch:
1) Long-term planning – “When we talk about the relationship between food calories and weight, about 8 thousand calories equals 1 kg. That is, we have our basal metabolic rate (how many calories the body spends to carry out its vital functions). 2 thousand calories per day , he would gain only 1 kg in a day if he ate 10,000, which is highly unlikely. So, this overweight occurs in the long term. Similarly, losing 1 kg, that same person, if he were on a 1,500 calorie diet, it would take two weeks. Weight loss cannot be seen as a short and punctual process: it must be strategic and long-term “, explains Dr. Garcez.
2) Less is more – “If you want to lose weight, being too strict with every bite that passes your lips can sabotage your goals, not to mention your self-esteem. One of the most common responses to food guilt is to lose control. Up and this can be a trigger for lack of control: they think that if they have already thrown away today’s diet, they can eat even more of it.This can lead to consuming more calories than you would if you just enjoyed eating something tasty without being that way emotionally charged, “says the doctor. In short: did you eat a piece of cake? Savor it and get back on the plane.
3) Don’t go hungry – “Low energy density foods are those that are low in calories per gram of food. A lot of fruits, vegetables, skim milk and yogurt, for example, fall into this category. They can make up the bulk of the dish, which should also contain protein. , good fats and complex carbohydrates (with more fiber). In this way you have more satiety “, advises the nutritionist.
4) Total control of what you eat – “Some studies have found that the more people track their weight loss efforts, the more weight they tend to lose consistently. We have seen this increase in digital health tools over the past decade and they provide a great way for people to access to interventions to improve your health, “explains the doctor.
5) Focus on health – Respondents believe that the most important changes to stay motivated included pain reduction, greater confidence, a sense of well-being, improved physical conditioning and body image. “Changes in diet and lifestyle, along with exercise, are very important for the prevention, treatment and control of metabolic diseases”, concludes Dr. Garcez.
Source: Terra
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