How to Prevent Rebound Weight Gain – Maintaining Your Goal Weight
Yo-yo dieting is something we have all heard of and we are all afraid of. There is nothing worse than working so hard to lose weight, only to find that it piles back on, with a little bit extra as well. The reason this happens is because our bodies want to become complacent again. Biologically, we need to store fat because our body expects the next famine to happen. This means that unless we work very hard at maintaining our weight, we will start to put it back on again. So, if you want to prevent rebound weight gain, here are a few things to think about.
Eat Plenty of Protein
The first thing you must realize is how important protein is in terms of avoiding rebound weight.
“According to a study published in the American Journal of Clinical Nutrition, participants that ate a high-protein diet and used portion-controlled meal replacements were less likely to experience rebound weight gain.” – Cathe
Protein is important because it makes you feel fuller and it also helps to increase your energy. Indeed, studies have shown that even if after your “diet” you do not continue to at least restrict your calories somewhat, you will still have a bigger chance of maintaining your weight. Added to that the fact that eating protein has various other health benefits and you will see why it is necessary.
If you have recently lost weight, you have probably done it through diet and exercise. In most cases, your diet will have been some form of calorie control. Once you have reached your target weight, you can stop counting calories (although this doesn’t mean you should indulge in all the bad foods either), but you should not cut down on your exercise program.
“Without exercise, the other efforts are simply temporary. There are very few people who can lose weight and keep it off without changing the amount of energy they expend.” – InteliHealth
What matters, in other words, is that you continue to use as much energy as what you consume. Hence, if you switch from a calorie controlled diet to a normal diet, you will have to not just maintain your exercise regime, you will actually have to increase it. It is a complicated calculation, because you also want to make sure that you don’t lose even more weight, but exercise has to remain a part of your everyday life.
Have the Right Mindset
Finally, it is recommended that you stop and think for a minute as well. Many of us have a huge psychological barrier to get over once we start to lose weight. We expect the yo-yo effect to strike and hence do very little to stop it because we deem it to be futile anyway. You have to make sure that your mindset tells you that you will achieve and accomplish your goals. This means that you won’t actually set yourself up for failure either. The best way to do this is to have a friend with you, someone who has the same goals and aspirations in terms of losing weight just as you do.