how to not gain weight again Keep weight off

To get rid of excess weight process very difficult process, and perhaps many of the time and effort it would take to reach the ideal weight. But when this process is completed successfully, you may Taatardan for something else more difficult, namely how to maintain this weight and avoid acquisition again. The re-gaining weight unhealthy and not to maintain the desired weight, it could have some negative effects.

If you've reached a weight which aims to him, Well done! But do not fall for all the good things that you have made your return to old habits. The effects of fast food and health often do not last, where many people come back after weight loss to their old habits in eating and activity. 

If you find that your weight back again, if it's time to take action. How to maintain not gain weight again The main key to get to the ideal weight and maintaining not restore a second weight is to do long-term changes to diet and lifestyle that you can adhere to throughout your life. 

 Likely that the following tips will help in maintaining the non-restoration of a second weight: 

 • committed to eating fewer calories. It has been shown that low-fat food, which contains a high proportion of protein helps to maintain weight loss in some people. This can be due to the fact meals rich in protein make you feel full soon, and make you eat a light snack between meals is less likely. 

 • plans for the future. Keep your diet and health habits regardless of changes to your lifestyle, such as eating out on weekends or holidays. Will be less likely to commit errors with planning for the future. 

 • Eat breakfast. Research shows that it can be for breakfast to help people lose weight. Where can help eating breakfast to avoid feeling very hungry and eat snacks later. 

 • Stay active. Increase physical activity levels - If you walk regularly, consider walking for a longer time or never ran.

 • Monitor your weight. Weigh yourself regularly so you can monitor any changes to your weight closely. 

 • Get support. If you've talked to a specialist for health and weight previously, be sure to regularly review it for support. 

 • Keep it enjoyable. Variety is the seasoning of life, so if you feel you are back to old methods, invented a little. Buy a new book on healthy cooking, healthy cooking participated in courses or try a new activity.

 • Place targets for yourself. 

Where this can help you maintain a healthy diet and an exercise regime.

 For example: Is there a special occasion coming want to feel like you're at your best for them? What should I eat now? The average man needs about 2,500 calories the average woman needs about 2,000 calories a day to maintain weight. If you are on a low-calorie diet and has now reached a healthy weight, you may need to increase your consumption of calories. 

But do it in small amounts to avoid weight gain again and remember to stay active. More weight is decreased? Dr Andrew Brewster, a doctor interested in obesity and weight management says, "are the lessons are clear when we look at people lose weight successfully," "The best way is a combination of diet change and changes on the level of physical activity. 

The solution is the creation of small changes you can keep them for life, instead of radical changes adhere to for a few weeks. "You do not get a healthy weight between overnight. Could lose a few kilos make a big difference in the health of a person is overweight." You can check the healthy weight range for you by using a calculator healthy weight. Select a logical target. Give yourself enough time to reach toward your goal - safe rate of weight loss is between 1 and 2 pounds (0.5 and 1 kg) per week.

how to  not gain weight again Keep weight off

You may decide to start replacing the snack high-calorie per day with something healthier. For example: You can take Oqtah fruit juice instead of morning pastries. Or you can choose the drink contains a lower percentage of fat or alcohol Oowalskr thus contains fewer calories. 

For example:  

You can replace the soft drink containing sugar, sparkling water with a slice of lemon. You can learn more about the health of small changes that you can place in your diet through access to healthy alternatives to food. You eat less food amounts to stay up on the side of a balanced diet and try to be more active you have acquired will prevent the weight again. You can find a lot of information about healthy and balanced eating food in the food and diet. 

Exercise 

When it comes to physical activity, Find ways to introduce more movement in your day. Where adults are advised between the ages of 16 and 46 to 150 minutes of moderate aerobic physical activity such as brisk walking Cdh- Orcop Aldrajat- each week. 

If you exercise, you increase the newly activities gradually to reach this amount. See For more information, physical activity guidelines for adults. Physical activity is an important part of a healthy lifestyle. People who exercise regularly active are less susceptible to a number of chronic diseases, such as heart disease, type 2 diabetes and some cancers stroke. 

The brisk walking for many a great way to introduce the activity in everyday life. Learn more in the 10,000 step challenge. There is more information and tips on activity in fitness. Commitment changes Once you have determined the changes that you want to set in your lifestyle, give yourself time to make it part of your life. 

Will stop the weight loss that result from these changes in the post and will stabilize your weight. But it is important to remember that you in case you want to keep the new health and weight, you must comply with these changes. Dr. Brewster says, "Many people make mistakes here, where they feel as if the changes that have inflicted no longer benefit comes and they're all on the previous habits. 

This is not true in reality as it keeps you in the new weight. 

The weight gain if a second left. "Make these changes are actually a part of your lifestyle. 

If you do so and remained weight stable for a period of time and had not yet reached a healthy weight, you can think of another group of small changes. "I will give you this opportunity gradual best way to achieve a healthy weight over the long term."