How To Keep The Weight Off After Dieting
If you’ve just had some great weight loss success, you should be feeling very proud of yourself.
You’ve accomplished what many people are unable to do as they struggle to see results with a fat loss program and are now likely feeling great about your body.
That said, your work isn’t quite done yet.
In order to really be successful with your weight loss efforts, it’s important that you keep this weight off into the future.
Sadly, too many people revert right back to their old ways, only to find themselves starting another diet once again in a matter of months.
Frustrating as it may be, this happens all too often, so it’s time to learn some key points to know and remember when coming off a diet.
These tips will help you keep the weight off for good.
Realise You Will Gain Some Weight Back
The very first point to know about coming off a diet plan is the fact that you will gain some weight back. This part is inevitable.
Simply by nature of eating more food, this means you will retain more total body weight, despite the fact it’s not fat.
Plus, if you were low carb dieting, as soon as you begin adding more carbs back into your diet plan, you will see an increase in water retention, which again makes the scales increase.
Don’t get worked up over this.
An initial gain of 1-2 kilos after coming off your diet is normal. If you’ve been eating right, you don’t need to worry about this gain being excess body fat, so take comfort in that.
If this excess weight bothers you, note that you’ll need to diet down a little more in order to achieve the desired look you’re going for.
This way, once you do regain that weight back, you will be at the place you wanted to be initially.
Keep Yourself Accountable
Moving along, the next must-do when coming off a diet is to keep yourself accountable. This means regularly weighing yourself on the scales and monitoring your progress.
If you see your weight go up a couple of kilos, take action immediately. Don’t let that two kilo weight gain you saw over the holidays lead to a 5 kilo weight gain because you just got lazy.
It’s critical that you maintain control at all times. Cut back a little, shed those few extra kilos and you’ll stay right on track.
Add Calories OR Reduce Exercise – Not Both
As you come off your diet plan, you’ll need to be making some changes to stop weight loss from taking place.
Right now you’re in a net calorie deficit, so you’ll need to do something to cancel out that deficit.
You can do this by eating more food or exercising less. Think about which you prefer and do one.
I would not recommend doing both at the same time as it may be a little too much and result in weight gain.
Slow and steady is the name of this game. Your metabolic rate may be slightly slower than normal thanks to being in the calorie deficit, so add your calories back in slowly – or moderately cut back on how much cardio training you’re doing.
Then if you are still losing weight, you can then either add more calories or cut back on exercise again.
Keep this process going until you see that your weight has stabilised. At this point, you know you’ve reached your maintenance level.
Focus On A New Goal
Another reason that many people fall off the bandwagon and stop eating as healthy as they should is because they’ve simply reached their goal and have no further motivation.
Fortunately, you can prevent this as well. One of the biggest things that you must do is set yourself a new goal.
This goal may not be devoted towards losing a certain amount of body weight, but it should be focused on improving yourself through health and fitness means.
This new goal will keep you in the fit mindset, making it easier to stay the course you need to be on.
Very often this could be a performance related goal such as participating in a 10km race or focusing on lifting more weight in the gym.
Re-Work Your Meal Plan
After you’ve finished your diet, it’s important to rework your meal plan. As stated above, you’ll likely be adding more calories back into your plan, so figure out where those calories are going to come from.
Try and avoid simply ditching a plan altogether and just eating whatever you want.
Few people can self-regulate their calorie intake properly, so keeping tabs on how much you’re eating even if you are just trying to maintain your body weight will be important.
Come up with a meal plan that’s higher in carbs and fats (as these were the two nutrients most likely cut back when dieting) and then stick to that.
It’ll give you a great feel for how much you should be eating on a day to day basis to maintain your body weight.
Stay On Top Of Planning And Preparation
Speaking of your meal plan, that brings us to the next important thing to remember – always stay on top of preparation.
Just as you were likely planning your meals in advance when dieting and always ensuring that you cooked up a number of meals at once so you had food with you at all times, keep doing this now.
Just because you’re moving into maintenance doesn’t mean anything should change here.
Keep planning just as you did before and you’ll keep seeing success as far as weight maintenance goes.
Try New Recipes Regularly
Another quick tip that’s important to help you combat boredom is to make sure you’re trying new recipes regularly.
If you’re eating the same foods over and over again, it really will only be so long before you’re so bored, you simply won’t be able to stay the course on your healthy nutrition plan.
Trying new recipes prevents this entirely. Once a week, make it a mission to try something new.
With so many healthy recipes online now, there’s no reason that you should be facing boredom with your meal plan.
Never Stop Strength Training
Finally, the last tip to remember as you come off your fat loss diet is to never stop weight training.
While you may cut back on the amount of cardio training you’re doing, it’s critical that you don’t stop weight training.
This is the form of training that’s going to keep your metabolic rate elevated and ensure that you are maintaining lean muscle mass, giving you functional strength to complete day to day activities.
Those who strength train on a regular basis almost always have an easier time maintaining their weight than those who don’t.
So keep these quick tips in mind. If you’ve just finished your fat loss program, don’t stop your efforts towards health and fitness. By keeping them up, you can keep that weight off successfully.