Weight loss struggle is common problem. First they struggle to lose weight and later to maintain it.
Did you have a though that losing weight and maintain it tough?
Or had question, “Is it possible and simple to maintain weight?”.
Or, “Can weight loss and maintain weight process be similar?”.
Yes! Weight loss and maintaining it process are similar. The process you adopted to lose weight even works for maintaining it. If you are trying to lose weight then this routine will also work and if you want to maintain it for lifetime, it will surely be a great bet.
Learn the most effective strategy that you can adopt to maintain your healthy weight and keep improving your health.
A) Make Food Your Friend
Foods are there to nourish you not create problem in your weight loss, fitness or health goal. Foods are the source to nutrients required for proper functioning of body so you can get maximum from your day. It is the source of energy, building block of cells, catalyst for reactions and much more. If you planning to lose weight, foods plays lead role in quickening the process. Want to boost health you still need food and its nutrients. While when it comes to maintaining weight after losing foods are best companion for the purpose for lifetime.
Protein are large complex molecules that are required for synthesis of cells and tissues. They are required for the structure, structure, and function of the body’s tissues and organs.
Protein can be your best weight loss and companion. Eating protein rich diet balance body sugar level. Protein are slow digesting nutrients so it takes time to digest the food and so energy release will slow but long. As you get energy supply for long you don’t fell the need to eat frequently. While when you eat protein rich diet you feel full quickly.
Need a great dose of energy than you should look over carbohydrate. Carbohydrate is the quickest source of energy that body prefer. Carbohydrates are broken down easily than protein so it becomes the main source of energy. Need energy the whole day and to get most of day, eat healthy dose of carbohydrate.
Complex carbohydrate and fibrous carb combination make a perfect blend to balance you calorie. By eating both carb you won’t exceed you daily recommend calorie while their slow digestion will supply energy for few hour after any meal.
Fiber also known as fibrous carbohydrate are the best weight loss and weight management partner. If you want to eat less calorie or food increase your fiber rich food content. (less calorie doesn’t mean calorie deficient) Body requires certain amount of calorie to keep metabolic functions while the excess will be stored. Maintain balance between your calorie required and calorie intake.
The most misunderstood nutrient held responsible for fat gain and other health problems. But as said fat the just misunderstood, they are also healthiest nutrient. They provide energy, absorbs nutrients, maintain body temperature, blood clotting, control inflammation, brain development, etc.
Dietary fat are the healthy and required to boost health. You should include healthy fat rich foods to get your recommended fat. The problem with fat is due to excess fat and unhealthy fat.
Vitamin And Minerals:
Vitamin and minerals are considered as micronutrients as they required in less quantity. You require less of these nutrients but they have vast functions. They are usually the catalyst for every function.
These nutrients provides nourishment to body cells along with provide protection. Inflammation and free radicals are root cause of many chronic diseases and responsible for many health problems. Antioxidants provides protection from inflammation and free radicals thus provide protection from chronic diseases like Alzheimer, dementia, osteoporosis, arthritis, heart diseases, cancer, etc.
These all nutrients forms a base of healthy nutrition. When you balance you daily nutrient intake, you first lose weight later maintain it with ease. You health starts improving and delay any possible health problem.
B) Food are there to Protect You
Food provides nutrients which controls body functions and health. Healthy nutrients are there to nourish and protect you.
Healthy meal/ nutrition balanced meals are required to keep you full long without compromising your energy level. When body get continuous flow of energy it won’t crave for food to balance energy level. When you are full, you feel less urge to eat fast food or calorie dense foods. You starts to make smarter food choice which proves beneficial in long-term goal. If you want to lose weight in a healthy way, balance your nutrients in every meal. While same rule applies after losing weight or while keep the healthy weight. So if you starts to follow a healthy routine and make it habit, it will keep on nourishing you longer.
Chronic diseases has took pace and its spreading at faster rate. Rise of chronic disease is due to unhealthy diet and lack of protecting nutrient in meal. If you start to eat well balanced diet, it starts to provide protection such diseases. When you start eating nutrient rich foods body starts to healing itself. Heart diseases is most common health problem that major population face. But eating a balanced diet rich in protein, complex carbs, fiber, fat, vitamin and minerals will made a better change in your health in short period.
You get the rid of food craving or addiction. Healthy combination is not just to improve its nutrition value, it also improves taste. Free radicals and inflammation are responsible for many of health condition, but eating antioxidants food neutralize them and prevent further damage.
C) Make You Happy and Extract Most From Life
The day you start eating balanced diet, you will start to feel the energy level throughout the day. You will get rid of things which was disturbing you energy flow. Now you start to feel a continuous release of energy.
Sudden energy crash are the reason behind increased stress and moodiness. Now your body and brain receives enough energy, thus improves your mood. With continuous supply of energy to brain you will able to use your cognitive function at its best.
While the physical energy to live a active life also took a pace. Now you don’t feel crash of energy quickly allowing to get more stuffs done. You can now enjoy any sports activity, go to treak, or any phyically demanding things. You don’t have barrier which was stopping you to do things you like.
D) Foods Don’t Create Problem Its Our Choice
Maintaining health and weight is about maintaining nutrients. You have to make right food choice and combinations to fuel the progress. If you eat just carb rich food then its imbalance your nutrients intake thus lead to weight gain. While if you lack enough protein and fat you get low satiety level.
Fat is a best example of nutrient that provide a taste that make food enjoyable. You still get the taste along its additional benefits.
If you considering unhealthy foods responsible for weight gain and health problem, consider processed foods and man-made nutrients. Processed foods are great of carbs and unhealthy fat but lack vital slow digesting nutrients like protein and fiber. Due to lack these vital nutrients, processed foods are easily digested, absorbed and stored as fat. Also due to lack of protein and fiber you keep on eating than required as it lack nutrient that check your satiety level.
Food is and never be a problem until you keep eating healthy and nutrients rich meal. Start eating healthy and you won’t blame it.
2) Get Active and Your Body Will Love It
A) Strengthen and Give You Energy
Want to lose weight or to maintain it, physical activity will help you. When you are active you get the fastest result and build a stronger and leaner body.
Nutrition plays major in weight loss, but importance of physical activity can’t be denied. Eating healthy food will provide you the required calorie, but when you start following exercise you body start to take a better shape. A balanced diet will help you lose weight, but strength is achieved with workout routine.
Want to build muscle and get in shape faster then exercise will do the work for you. When you do exercise there is slight damage to muscle tissues. These damaged muscles and tissue become our assert as they are responsible to increase our energy and strength when feed with right nutrients. The next you go to lift or run, your strength will increase to push harder than the last time. As you continue it you become better version of yourself. Your personality and look start to change.
As you start to get in the best shape and energy level, you start to feel it very addictive. Exercise addiction is one of the best addiction as it do only good to health. You start to enjoy intense sports, trekking, and other such fun stuffs.
B) Make You Tough Physically and Mentally
Want to stay stronger and energetic for lifetime?
As you age, there will loss of muscle so will be energy loss. These process is known as ageing, and everyone goes through it. You can’t stop ageing but can control the loss of your energy level at every pace of your life.
You might have found that people with same age look different and so their fitness level. The factor behind is the lifestyle of people. If you stay active throughout you life, you will find it easy to maintain your muscle density and energy level. While inactive lifestyle can keep degrading your health and fitness level.
Body has its own healing system which is peak at till 30’s but after that it starts to degrade. It’s takes time to recover any injury as you age, but active lifestyle can preserve your healing system.
Muscles age, so there is loss of muscle. Bone age, so there is loss of calcium deposit from bone, making it prone to fractures. You cognitive functions also face negative impact, lowing your cognitive functions. But all these can be preserved for long by adopting active and fit lifestyle. Active lifestyle doesn’t only help to maintain your weight, but it also helps to maintain your complete function at its peak.
As you age there is slight energy loss but you won’t notice when you stay dedicated to active lifestyle.
As people age, risk of diabetes and heart diseases starts to peak in their life. But with active lifestyle they can tackle it easily. Alzheimer and dementia are one of diseases caused due to ageing. But active lifestyle and healthy diet keeps these away.
3) Build Habits
A) Habits have Ruined It And Only It can Help
What you are today its the end products of your habits?
What will become tomorrow will the end products of your habits?
Habits have major influence on our health, wellbeing, and the rate of our success rate. If you are struggling to lose weight, first check out your daily habits or say it routine. While if your at your peak health are then it means you follow healthier habits that is preventing you gain unhealthy weight or stay healthy. As your health and fitness level depends on your habits, its clear that habits is responsible for the reason and solution for your problem.
Habits are routine of beehives that are repeated regularly and tends to occur subconsciously. It is a fixed way of thinking, behaviour and imprinted in neural pathways. The benefits of habits or behaviour pattern is
lack of awareness
You don’t to take any effort to follow any routine, you tends to follow it naturally. As you keep following it daily you become perfect in it. You tend to spend less to no cognitive effort to do the task.
You starts your day with a routine of brushing teeth, taking bath, eating breakfast, and other stuffs in your routine. You don’t have to make any decision to do it or not, it your natural behaviour so you follow it.
As an perfect example is driving bike or car. While you were learning to drive it you have to make many decision at every movement. You find it tough to drive but as you keep practicing it, though process seems at second nature and you start to make decision without making major effort. These things happens automatically when you follow on daily basis.
As habits are responsible for major changes and are automated, it proves to be perfect arsenal for your goal. Start to utilize habits to move faster to your gaol, and maintain the success after achieving it. Habits are imprinted into your neural pathways so you will have to dedicate to form a better habits. You need to follow any routine for few weeks to make it habits. Along with it you need to start slowly and keep on adding small habits weekly so that you don’t need to force yourself. As you start building habits, it will shape you at present and in future if you keep it.
B) They make life easier
Habits has high influence on your health and well-being but its said that it tough process to maintain it. Due to this confusion, people don’t try to build habits as they face tough time while getting started. But the things is opposite, habits aren’t there to make your life tough its there to make is easier.
At beginning every things look tough but as you keeprepeating the activity, you find easir to do. Success of building any habits depends on consisteny and effort. If you keep following any easy to tough habits for few weeks then your brain starts to build memoery in neural pathways to repeat the same process to save some decision power. Assumptions are made that it takes 21 to 66 days to build any habits. It depends on the type and effort you need to give, but if keep following it daily it will takes less than 66 days to form a new habits.
Coming to simplifing your life, habits are automated routine that need least energy and decion making power. As habits are stored in memory you don’t have to make effort while following it. Habits soon starts to simplify and so following it making you life simple.
But there is one conditons that simplify your life, if its healthy habits. As you know that unhealthy habits are reason for health probelm or weight gain, it is important to on healthy habits. WHen you start to make smarter choices you will be able to replace the unhealthy habits easily. Also you will realize that healthy habits aren’t tough as imagined.
C) They are perfect partner for Lifetime Progress
Weight loss goal, health and fitness goal is not sprint. It’s a marathon and always need to stay on track throughout your life. You need to win quickly, infact you win when you stay consistnet and keep progressing. The main mooto of healthy diet or fintess is to prserve you health and energy so you can live your life to its full poteneital. While we age, energy level is affected so our spirit, but healthy habits will prevent those situations.
A good or bad habits that shape you depends on your chocie. Good habits will keep on making you life better but few bad habits can nullify the you effort. If you looking for a better and lasting result keep on adding healthy habits and find better habit against your bad habits.
It is said that buidling a habits takes time so it will even take time to get results. But the things is not like, you start to reap benefits from the first day of rotuine. The result might look slow at the first or second week but soon realize the potential. Eatig healthy is an best habits and follwoing the right eating strategy quicken the weight loss progress. To lose weight many starts to skip foods as they predit that cutting food they cuts the calorie which boost weight loss but body’s respond the opposite way. You might get fast result but it don’t last longer. Cutting the required calorie leads to adopting of more unhealthy habits of binging. Also it disturbs the metabolism which is respsonible for better functining with mainting weight and energy level.
Success depends on the consistency and dedication on daily base. You don’t need to push harder for few day and quit it later. You won’t reach the goal and also won’t be able to maintain it. But if you keep following a healthy habit daily, you may get small result but those result will sum of every day, weeks and years. Habits aren’t adopt to make a big within short period, it takes time. Any wonderful result takes time and you have to keep reminded.
Habits has a loop of cue, routine and reward. Every habits are triggered on certain condition like place, how you feel, companion, etc.
Cue: One of the example of habits is stress related calorie dense food addiction. When you stressed out you feel low dopamine and high cortisol.
Routine: As a regular habit, you know that you feel good after eating fat food rich calorie you feel the urge to eat it. Also this habit or routine is imprinted in neural pathway, the feeling of happiness after eating certain type of foods.
Reward: As you were feeling the need of dopamine, the release of dopamine will be reward that you get after eating. You feel good after eating during the period you were stressed out. The reward completes the loop but it is reason that you keep on follwoing the loop.
The same thing habits with every unhealthy habits, a rewards is always there that you get after loop completion.
Every habits starts with a cue, accompany routine and ends with rewards. Every good and bad habits follow this loop, it is important to know one’s habit loop. By understanding the loop you will be able to easily find the process and break it down to build a healthier habit. Earlier you know about your habits, faster and better you will adopt any healthy habit.
4) Keep Enjoying The Process
Adopting a healthy lifestyle is not to make your life tough. It’s there to make a better changes in your life. A better changes is for the good and as you have to follow it lifetime. But if you aren’t enjoying the process, you soon find a excuse to quit. You stop in the middle and go back to usual routines.
If you want to keep your routine for lifetime you don’t have to force yourself. Start making smarter choice that you can enjoy and you won’t find it boring to follow.
The first things that comes to mind while adopting healthy diet or lifestyle, whether it is possible to still eat food you like. Cakes, pizza, burger, and there are many food stuff that become part of diet. They are food we enjoy and can’t be removed. But the things that can’t be removed and provide happiness, you can still enjoy it but by making smater chocie. You don’t need to eat the food you like in large quanity, maintin portion control.
Healthy foods aren’t dull in taste, infact they are nutrient rich and can be prepared to meet your taste need. Spices, herbs, combinations of veggies, preparation style, and there are many other ways you can make food taste good to best. You don’t just need to depend on fast food to enjoy feast. A smart meal planning will cut the need to eat outside or fast food dependency.
You can prepare fast foods like pizza, burger, chips at home with healthier combinations. You still enjoy the food but you control the proportion of ingredients.
You can enjoy meal outside or at parties if you follow of rules like portion control and enjoy more veggies. If you do it then you will be able to enjoy outside without any setback. Sometime you won’t be able to do it, don’t worry go to normal routine and it will be fine. Don’t stress and take any drastic steps to burn excess calorie all at sudden.
Enjoy the Fitness Routine
As you start enjoying your diet/nutrition routine things starts to get simpler. You don’t have to struggle to achieve any of fitness goal, everything starts to get align for you. Next thing that can make a big difference is fitness routine. As you know that fitness routine help you to build strength to enjoy any adventurous activity. Life turns exciting when you are able to enjoy things. There are many activity like trekking, hiking, sports, etc. that are fun to do. But due to lack of fitness they are avoided. But when you realize that building a fitness will open door many stuffs, you get a reason to enjoy fitness routine. Look and personality matters then you need fitness routine.
5) Listen To Your Body
•Eat When You Are Hungry
•Stop When You Are Full
•Listen To Your Taste Bud
Body need a continuous supply of energy and nutrients to keep every functions at its peak. When we eat food they are broken down and supplied to every cells. But when those energy and nutrient supply starts to deplete body signal us to eat more to prevent complete depletion of resource and the signal is hunger. People trying to lose weight consider hunger as a curse, while many consider as a sign of effort. People consider curse when they get hungry they have to eat it increasing their calorie intake. While it is considered as sign of effort, when people skip meal. Skipping meal makes you hungry and some consider it good effort to lose weight faster as they control their need to eat.
But things go wrong, hunger is not a sign of effort made. It’s just a sign of body to feed it with nutritious food so that its function don’t get effected. You should try to control your hunger, eat when you feel hungry just remember a balanced diet is must. Hunger is not creating problem its unbalanced meal. Frequent hunger rise is due to lack of slow digesting nutrients like protein and complex carbohydrates. While lack of fiber in diet which slowdown the digestion leads to quick digestion and leave your hungry.
While hunger is sign to eat and eating is important task, you still need to know when to stop. Hunger signals you eat while satiety signal you to stop eating. Notice your body sign and you find it easy to follow a healthier routine without giving thought to remember anything.
Satiety plays important in helping you control you portion, but still many face problem. The problem is not your body satiety signal, but its again the imbalanced food intake. Protein, fiber and dietary fat are best satiety nutrients which make you feel full instead of low portion compared to large portion of simple carbs. A balanced diet will cuts the need to eat extra calories without any extra effort made by you, just eat healthy.
6) Focus on Positive Side and Stay Focused
Want to maintain healthy weight or fitness for lifetime, you need to take daily small effort. Attaining any goal and keeping it takes effort consistently as its a marathon not a sprint.
While you need to focused on the positive side for your effort. When you feel the worth in following you will stay consistent. But when you keep enjoying the process there is nothing like burden.
Keep following healthy routine and keep making improving. The time you stop making improvement, you starts to degrade. You don’t need to make a big effort, daily small effort adds up and keep shaping you.
Now you know ever aspect of effort that you need to take to maintain your weight. At the beginning you might feel it tough but stick to schedule for few week. As you stick to schedule you will build habits and it will become part of your nature. You will learn that you don’t need to take effort to make decision.
Nutrition, fitness routine, habits and mindset are the best partner for weight loss, weight management, fitness and health. Have a perfect balance and you won’t have to struggle anymore.