How do I keep in shape after dieting?

Contents

 1 eat breakfast

 2 Eat protein

 3 Limit carbohydrates

 4 Regularly weighing

 5 drink water

 6 Exercising

 eat breakfast

 Eating breakfast determines the pattern in which a person will eat during the day, so he should eat a nutritious breakfast, and avoid those that contain unhelpful calories, for example, a person can eat oats with the addition of fruits and nuts, or low-fat yogurt with berries, or an omelette Eggs with vegetables.

 Eat protein

 Eating proteins helps to maintain weight stability, and body agility, as it helps reduce appetite, and enhances the feeling of satiety by increasing the levels of some hormones that stimulate the feeling of satiety, and reduces those that increase the feeling of hunger, which leads to a reduction in the amount of calories consumed. Daily, which is an important factor in maintaining weight, and protein requires a large amount of energy to be digested, so eating it regularly increases the number of calories burned throughout the day, and the greatest effect of protein on metabolism and appetite is achieved when about 30% is consumed According to several studies, this amounts to about 150 grams of protein from a 2,000-calorie diet.

 Limit carbohydrates

 Refined carbohydrates, such as: white bread, fruit juices, and white pasta, are devoid of natural fiber, which contributes to promoting a feeling of fullness, as a diet that contains a low amount of fiber is associated with weight gain and obesity, so reducing carbohydrate intake in general helps. On maintaining weight stability and body agility, as many studies have found that in some cases, people who follow a low-carb diet after losing weight are more likely to maintain their weight in the long term, and are less likely to eat more calories than The ones they burn, which is essential to maintaining weight.

 Regularly weighing

 Regular weight measurement is a useful tool for maintaining weight, which may promote weight-control behaviors, as those who weigh themselves regularly are more likely to eat fewer calories throughout the day, which is beneficial for maintaining weight loss. Studies have shown that people who weigh themselves six days a week consume about 300 fewer calories per day, compared to those who monitor their weight less often.

 Drinking water

Drinking water helps maintain fitness and weight stability, as it enhances the feeling of satiety, and may help control the amount of calories consumed, if one or two cups of water is drunk before eating meals, as one study showed that the percentage of calories in people who They drank about 13% less water before a meal, compared to participants who did not drink water.

 exercise

 “Exercise is critical to controlling and maintaining weight,” says Ken Fujioka, MD, director of the Center for Weight Management, Nutrition and Research at Scripps Clinic in La Jolla, California. Nutritionally, and they want to maintain their weight, exercise the best for their weight for five hours a week), and Jim White, a registered dietitian and national spokesperson for the American Dietetic Association, points out the need to exercise for at least 30 minutes a day, or most days of the week, and from The exercise session can be divided into several sections.