As much as we wish that the pesky weight we shed stays off forever, the harsh reality is that we can gain it back – sometimes more easily than it takes us to lose it. This is because your body would try to get back to your earlier weight, which is basically a weight that it is used to and comfortable at.
Some people misunderstand, and assume that rebound weight gain happens due to a lack of willpower. But that isn’t all there is to it. After weight loss, your body would undergo physiological changes such as changes in ghrelin and leptin (which are basically appetite hormones that make you want to eat!) When this happens, you’d end up having an extra bite here and there, and this adds up to the rebound weight you put back on. Once this happens, some people start dieting all over again to lose the new weight they gained, and this becomes a vicious cycle known as yo-yo dieting.
At Evolve Daily, we believe that it’s not impossible to maintain a healthy weight and avoid rebound weight gain. Of course, you’ll have to be disciplined and commit to making healthier lifestyle choices.
Want to stay in shape and avoid getting that unwanted rebound weight? Today, Evolve Daily shares 5 Ways To Prevent Rebound Weight Gain:
1) Make a long-term plan
One thing you need to understand is that your target weight isn’t your ultimate destination. If you make that your end goal, there’s a good chance that you might make drastic lifestyle changes to reach that weight in the fastest time possible. When that happens, you’ll think it’s okay to revert back to your normal lifestyle – but this could cause you to get trapped in a yo-yo diet, which is not what you want.
Tip: Instead of seeing this as a short-term goal to work towards, make permanent lifestyle changes such as eating well and exercising regularly. Although you might not lose weight as quickly, the results are more likely to be sustainable.
2) Munch on lots of protein
Protein keeps you full for a longer period of time, and hence, can help curb your unhealthy cravings. What’s more, protein can also keep your energy levels up all day – so you’d be less tempted to reach out for a mid-day sweet treat to perk yourself up. A study that was published in the International Journal of Obesity reveals that by increasing your protein intake by as little as 20% offers weight control benefits. So make sure you get your daily intake of protein if you want to avoid rebound weight gain!
Tip: When you add more protein to your diet, make sure you stay hydrated with plenty of water as the increased amount of protein can result in an increase in urine output.
3) Prepare your meals in advance
Besides protein, it’s crucial to maintain a balanced, healthy diet, so that your body gets all the nutrients it needs. One of the best ways to ensure that you’re eating right is to prepare your meals beforehand, so you’re less likely to head out and eat something unhealthy when lunch time rolls around.
Tip: Choose complex carbs, and add lean protein as well as lots of veggies and fruits for a wholesome meal.
4) Engage in regular physical activity
We can never emphasize enough on the importance of regular exercise. Besides keeping you in shape, it also has a host of other benefits. That’s why you should make it a point to exercise at least twice or thrice a week.
It helps to find activities you enjoy, so that exercising wouldn’t feel like a chore – and you’d look forward to, rather than dread, it. Remember what we said in point #1? Exercising is one of long-term plans that you should stick to if you don’t want to gain back the weight you worked so hard to lose.
Tip: Get workout buddies to exercise with you! Besides keeping things fun in the gym, you’ll be able to support and motivate each other, as well as work towards fitness goals together.
5) Be honest with yourself
Are you gaining rebound weight because you slacked off from exercising? Or maybe you’ve been having too many cheat days as a reward for losing all that weight. Whatever it is, you have to be honest with yourself and identify exactly what’s causing you to neglect exercising and/or eating healthy. By doing so, you’d have a much easier time replacing those bad habits with good ones. If you’re unsure of anything, it’s best to seek professional help by consulting a nutritionist.
Tip: Stay positive! Did you know that your mindset plays a part in your success? Don’t ever let that negative inner voice tell you that you’re not capable of achieving what you want to, because we know you’re more than able to crush those goals and accomplish all that you want to.
Now that you know what to do to keep that pesky rebound weight at bay, go forth and get into the best shape of your life!