You should avoid gaining weight after losing it to keep on with your weight loss journey. Most people who lose weight tend to regain it a few years later. People can decrease the calories they consume to lose weight. At Spatz3 we know people experience a drop in how their bodies burn calories, making it easier to regain weight. It’s better to work with manageable diets that moderate your weight loss to avoid gaining weight after losing it.
Gaining weight back
It’s common to regain the weight you initially lost due to a lack of self-control or failure to follow your weight maintenance regimes. Weight management is complex; you can keep gaining weight back if you don’t maintain realistic weight loss practices.
How to maintain weight loss
Various strategies encourage weight loss and help maintain that, including:
- Having a support system.
- Physical activity such as walking and even running or stair-climbing.
- Diet and exercise.
- Adding healthy, low-fat food to your daily intake to monitor your body and find the right caloric balance.
More about weight cycling
Weight cycling happens when you work to lose weight, gain it back, and you have to start the weight loss process again. Weight cycling is a hectic process that hinders you from achieving your weight management goals and has lasting repercussions on your body.
Weight cycling keeps happening due to unrealistic dieting, as restrictive diets limit what you eat and slow your metabolism. As such, your weight loss stagnates, putting you at a higher risk of gaining it back when you stop the diet.
Weight cycling is dangerous as you can lose muscle and gain fat. This gain can impact your ability to walk or do strenuous activities. You can overcome it through weight training to build your muscles.
Another reason it’s dangerous is that you risk developing heart disease. Also, you can experience mental health issues such as anxiety and depression.
How to stop this weight-cycling
You can maintain the weight loss by doing the following:
- Establishing a realistic diet and reevaluating what you eat.
- Be mindful of what you eat.
- Exercise regularly.
- Assess your health journey.
- Seek help if you need to work through your relationship with food.
Reasons you keep gaining weight after losing it
Several factors influence why you keep gaining weight after you lose it, and they include:
- Genetics.
- Age.
- Gender.
- Medical conditions.
- Physical activity level.
How to maintain weight loss after low calorie diet
After a low-calorie diet, you can maintain weight loss using reverse dieting. Reverse dieting is a diet that involves slowly increasing your food intake after a calorie-restricted diet to promote long-term weight maintenance. Weight loss happens when you consistently control your calories.
A reverse diet is instrumental as it helps you adjust to a maintenance diet. Such a diet helps you eat more while ensuring you maintain your weight. It also reduces hunger and fatigue by keeping your energy levels in check.
You need to be careful about it as if you reverse diet incorrectly, you gain more weight.
How Dieting Leads to Weight Gain
People who diet frequently gain weight in the long run. The reason behind this is that people tend to experience an increase in appetite hormones. When your body senses it is losing fat and muscle, it boosts the production of hunger-inducing hormones. Also, your body can regain weight when you resume your usual eating pattern, as caloric restrictions slow down your body’s metabolism. As such, people question how they can come off a diet without gaining weight.
The way to come off a diet without gaining weight is through:
- Mindful eating.
- Regular exercise.
- Set realistic weight loss goals.
Maintaining weight loss after low calorie diet includes walking, running up the stairs, squats, deadlifts, and clean-and-press exercises. You can also incorporate yoga, dancing, Zumba, or an indoor workout into the fitness as the right exercises to maintain weight loss after losing it.
It’s only possible to maintain weight loss goals if you keep to healthy practices and continue with your weight loss program even after you achieve your goal. You don’t need it to be so intense; you need to continue being fit to manage your weight and avoid gaining weight after losing it.
Maintain Your Weight Loss Journey
You always need to keep yourself in check and maintain healthy habits to avoid gaining weight after losing it. Is it good for your Spatz3 adjustable gastric balloon and this kind of practices are essential to keeping up with your weight management journey.
