How to maintain weight after losing weight: nutritionist tips

Lovers of newfangled diets often ask themselves the question "How not to get better again and maintain the final result?". In reality, everything is much more complicated than in theory. Agree, it’s rather difficult to refuse “sweets” and not to fix your new figure with them. The modern rhythm of life negatively affects health, in most cases it is not possible to eat often in small portions. However, experienced nutritionists have found a solution to the problem, consider the psychological aspects in order.

Method number 1. Maintain emotional balance.

Many people often and often eat a lot when they experience emotional discomfort. Of course, there are those who, on the contrary, are starving, but this is not about them. If you belong to the first category of people, look for ways to deal with negative factors. When there is no way to hide experiences, slow yourself down the path to the refrigerator. You can hang a motivational poster with the inscription "After 18.00 do not eat!" and everything like that.

Occasionally, allow yourself to scream, cry, or hit the pillow with your fists. Psychologists and nutritionists agreed that such a surge of emotions is able to control the raging hunger. If this technique also does not help, get a multivitamin course in the pharmacy that helps suppress appetite. Antidepressants help some girls, it all depends on individual characteristics.

Method number 2. Refuse semi-finished products

Avoid the convenience foods and fast foods that clog the intestines and contribute to the deposition of cholesterol. Eliminate homemade pickles, canned goods, dumplings, dumplings and other dishes of this kind. If you have enough willpower, stop eating sausages, mayonnaise-based sauces with dyes and preservatives. The listed products are not useful at all. If you do not live alone, ask the household not to eat these kinds of “delicacies” in your presence or go to another room.

Method number 3. Don't skip breakfast

The best option for breakfast is considered to be oatmeal or flaxseed porridge, boiled eggs, cottage cheese, low-fat yogurt. Some girls eat light soup and allow themselves a small dessert. The main thing is to eat “forbidden” fruits in the morning so that carbohydrates are not deposited in the waist and hips.

If you are a sweet tooth, give preference to sweets such as marshmallows, marmalade, dark chocolate or yogurt cake. The only thing you should limit yourself to is baking. It affects the figure equally badly, regardless of the time of use.

Method number 4. Do not neglect snacks

Do not try to eat a lot and rarely, take the habit of snacking on healthy foods between main meals. The recommendation is especially relevant for working people who are allocated only 1 hour for lunch.Snacks can be fresh fruits, berry smoothies, milkshakes, candied fruits, nuts, low-fat cottage cheese and yogurt, kefir, fermented baked milk. You can also have a tasty snack with a whole grain bread sandwich with salmon or salmon. In no case do not eat sausage, give it up completely.

Method number 5. Protein Protein

It is known that protein perfectly saturates the body. As a result of frequent consumption of protein foods, you will not experience hunger. In combination with exercise, the muscles will begin to grow, and the extra pounds will melt before our eyes. Hard and soft cheeses, sea cocktails, freshwater fish, eggs, cottage cheese, natural yogurt, kefir, fermented baked milk, milk can be distinguished as a source of protein. Optionally, you can purchase protein in a sports nutrition store that promotes weight loss.

Method number 6. Pay due attention to sleep

From girls with a sense of humor, one can often hear the phrase: "When I sleep, there is less harm from me!" If you rephrase it, you can understand the following: "When I sleep, I do not empty the refrigerator in the evening!".

The thing is that during sleep, growth hormone (growth hormone) is produced, which contributes to accelerated weight loss. If you normalize your working day, you will notice that the extra pounds will begin to rapidly disappear. Try to go to bed no later than 22.00. Choose a comfortable pillow for sleeping, its height should not exceed 8 cm. In the final state.

If you can’t fall asleep ahead of time, go for a half-hour walk or shake the press. Ventilate the room, dim the light, drink a cup of green tea with honey, eat an apple.

Method number 7. Do not abuse alcohol

Alcoholic beverages irritate the gastric mucosa and dull consciousness. As a result, I want to eat often and a lot. Completely exclude whiskey, cognac, rum, sweet cocktails and beer. If you really want to, drink a glass of red or white dry wine, biting it with fruit. The same goes for smoking. Tobacco clogs blood vessels and adversely affects the work of all internal organs.

Method number 8. Go in for sports

You can also book a swim, visit the gym or kickboxing section. Iron lovers are advised to purchase a gym membership. An excellent option for physical activity is half-dance (dancing on a pylon without undressing), Pilates, stretching, water gymnastics, etc.

It is advisable to attend a sports section at least 3 times a week. In cases where there is no such possibility, do physical exercises at least once every 5 days.

Method number 9. Drink more

To maintain a figure, you need to drink as much water as possible. The daily amount in the summer is 2.8 liters, in the winter - 2.4-2.5 liters. The liquid removes poisons and chemicals, as a result of which the internal organs work in full mode. At the same time, water fills the stomach, so you want to eat less.

It is also worth leaning on green tea, freshly squeezed juices, fruit drinks, smoothies, fruit drinks without sugar. If possible, give up coffee or drink it with milk, caffeine arouses appetite. Start your morning with cabbage or carrot juice to speed up blood circulation.

Method number 9. Do not self-criticize

Self-criticism is only good in moderation. If you keep saying “I'm fat!” or “What is the point of losing weight if I get better anyway ?!” means that it will be so. Do not set sharp boundaries for yourself; sometimes allow yourself to eat hearty and high-calorie foods.However, do not get involved in such dishes more than twice a week.

Specialists in the field of dietetics have concluded that the psychological aspect is very important for maintaining weight after a diet. If you are tempted to bake, eat it and forget it. This is better than you constantly thinking about a delicious bun and, as a result, get depressed.

Method number 10. Weigh yourself

Once you have achieved results, do not rush to put the scales aside. Take the habit of weighing yourself once a week. Keep a diary, write positive changes in it. Do not panic if during the next session you saw an increase in weight of about 2 kg., This feature occurs due to fluid retention in the subcutaneous integument.

There is no need to get up on the scales every day, the indicators will constantly fluctuate, because you will not catch the result. Weekly weighing should be carried out strictly on an empty stomach in the morning. After a month of such manipulations, analyze the indicators, find out where the excess weight comes from, exclude the reasons (if there is an increase in body weight).

Method number 11. Put your kitchen in order

Girls and women who have lost weight and want to keep the result for a long time, it is recommended to be puzzled by the order in the kitchen. Hide sweets and flour products in the far corner of the cabinet, bring to the forefront dairy low-fat products, fresh vegetables and fruits. Replace the large plates with small ones, remove the appetizing still lifes from the walls. If possible, hang blue or blue curtains in the kitchen, lay a tablecloth, the listed shades suppress appetite.

Method number 12. Take a multivitamin course

If you need to maintain weight after losing weight in the autumn-winter or winter-spring periods, drink a course of vitamins to maintain the overall tone of the body. Such complexes are sold in a pharmacy, the cost varies depending on the manufacturer and the duration of the course (as a rule, it is 60 days). It is also worth buying fish and badger fat in capsules, and then use the drug according to the instructions.

It is difficult enough to maintain weight after losing weight if you do not adhere to practical tips. Keep your emotional balance, refuse semi-finished products, do not skip breakfast. Do not neglect snacks, lean on protein foods, pay due attention to sleep. Do not abuse alcohol, exercise.

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