You’ve been trying to lose weight for weeks, counting calories, restraining from eating your favorite food and you’ve reached the weight you’ve always wanted.
Your skinny jeans fit again and you feel awesome.
Two weeks later when you start eating as usual, the scales show 10 pounds more and you get the yo-yo effect. (1)
That doesn’t mean that you need to be on a diet your entire life and that you should say goodbye to cake forever.
You just need to adopt healthy dietary habits and a more physically active lifestyle.
How to avoid the yo-yo effect?
First, you need to realize that changing your lifestyle is the only guaranteed way to keeping your ideal weight. (2)
Second, you need to exercise if you want to be fit. If you go back to your old habits, you will probably gain weight.
Strict diets make your body waste its reserves and when you intake calories again and don’t burn them your body restores the reserves.
8 Best tips to keep your ideal weight
1. Follow your diet plan
Stick to your diet plan and make it a routine.
Plan what you eat and when you eat.
Even though you desperately want to eat something sweet, remember your goal and stick to your diet plan.
2. Choose only healthy snacks
You need to eat healthy snacks.
Eat fruits, nuts, or salads.
Don’t eat unhealthy snacks.
Avoid unhealthy snacks If you don’t want to exaggerate with calories.
3. Get some sleep
Sleeping is a very important part of the day.
It’s the time when your body regenerates physically and mentally.
Sleep at least 8 hours per day.
4. Reduce stress
Overeating is one of the most common reasons for those extra pounds.
And when you are stressed you probably overeat.
Get a hobby. That’s a good way to relieve stress and not to overeat.
Listen to music, start an online course, find something that motivates you.
Work out at home with some online courses.
If you want to keep your ideal weight and you are not a fan of the gym, you can always exercise at home.
5. Eat versatile foods
Make sure your meal has every group of ingredients
You should combine proteins, good fats, carbs, and high fiber foods.
Eat poultry, cereal, dairy, nuts, fruits, and veggies.
A well-balanced meal is vital if you want a great body.
6. Don’t intake too many calories
People are on diets for some period of time and after that, they start eating regular meals.
If you want to keep your ideal weight, reduce the number of calories.
The magical number you need to reduce is 300 calories, which is the number of calories in a chocolate bar, 50 grams of chips, or 17 oz of orange juice.
7. Keep on exercising
It’s difficult to keep your ideal weight if you don’t do exercise, and a common thing that happens is the ‘skinny fat’ syndrome.
It happens when you lose weight but you don’t build muscles, and as a result, you get skinny but flabby skin.
Also, your metabolism slows down and it makes it harder to maintain your weight after the diet.
To avoid this, you need to do aerobic exercises that help you get rid of fat and anaerobic exercises that strengthen your muscles during and after the diet.
8. Eat high-protein foods
To stop the yo-yo effect, you need to intake more proteins because they help you build muscles and they boost metabolism.
Eat them with low starch veggies. Avoid mayo, sour cream, and dressings.
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