Here are some key methods for maintaining your figure after successful weight loss:
Healthy diet:
- Continue to maintain a balanced diet structure, including adequate intake of vegetables, fruits, whole grains, lean meats, fish, beans, and healthy fats.
- Control the portion size of food and avoid overeating. For example, even healthy foods can cause weight gain if eaten in excessive amounts.
- Have regular meals and try not to snack or have fewer snacks that are high in calories, sugar, and salt.
Regular exercise:
- Engage in at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, running, swimming, or cycling.
- Incorporate strength training, such as weightlifting, push-ups, and squats, which helps maintain muscle mass and increase the basal metabolic rate. For instance, you can schedule two strength training sessions per week.
- Keep the variety of exercises to prevent losing interest due to monotony. Try new sports such as yoga, Pilates, or aerobic dance.
Monitor your weight:
- Weigh yourself regularly, such as once a week, to detect small changes in weight promptly and take measures.
- Don't be overly anxious about short-term weight fluctuations and focus on the long-term trend.
Good sleep:
- Ensure 7 - 9 hours of high-quality sleep every night, which helps regulate hormone levels and control appetite.
- Keep a regular sleep schedule to benefit the normal operation of the body's biological clock.
Manage stress:
- Learn to cope with stress through relaxation techniques such as deep breathing, meditation, and hot spring baths.
- Avoid seeking comfort through overeating under stress.
Social support:
- Share your goal of maintaining your figure with friends and family to get their support and supervision.
- Join support groups or fitness communities for those who have successfully lost weight and exchange experiences with people with similar experiences.
In conclusion, maintaining your figure is a long-term process that requires continuous effort and self-discipline.
