1. Exercise often

Exercise plays an important role in weight maintenance. It may help you burn off some extra calories and increase your metabolism, which are two factors needed to achieve energy balance When you are in energy balance, it means you burn the same number of calories that you consume. As a result, your weight is more likely to stay the same.

2. Drink Water

Try to drink at least 6 to 8 glasses of water each day. When you are active or when it is hot, drink more water. It’s a great zero-calorie way to stay hydrated and helps with healthy digestion.

3. Eat lots of protein

Eating a lot of protein may help you maintain your weight since protein can help reduce appetite and promote fullness, Protein increases levels of certain hormones in the body that induce satiety and are important for weight regulation. Protein has also been shown to reduce levels of hormones that increase hunger. Protein’s effect on your hormones and fullness may automatically reduce the number of calories you consume per day, which is an important factor in weight maintenance.

4. Move more, sit less

Aim for 30 minutes every day of moderate activity that gets your heart going. Keep it simple. Look for ways to naturally fit activity into your life, including taking the stairs, walking instead of driving, and getting outside as much as possible.

5. Weigh Yourself Regularly

Monitoring your weight by stepping on the scale regularly may be a helpful tool for weight maintenance. This is because it can make you aware of your progress and encourage weight control behaviors. Those who weigh themselves may also eat fewer calories throughout the day, which helps maintain weight loss.

6. Try not to skip meals

Missing a meal will mean you’re even hungrier later and likely to overeat instead of eating just enough to satisfy your hunger.

7.Be Mindful of Your Carb Intake

Weight maintenance may be easier to accomplish if you pay attention to the types and amounts of carbs that you eat. Eating too many refined carbs, such as white bread, white pasta, and fruit juices, can be detrimental to your weight maintenance goals. These foods have been stripped of their natural fiber, which is necessary to promote fullness. Diets that are low in fiber are associated with weight gain and obesity.

8. Focus on healthy behaviors instead of your weight

Everyone’s personal best looks different. And everyone’s approach to getting to a healthy weight will be different too. Small, gradual changes to what you eat and how active you are can make a big difference over time.

9. Lift Weights

Reduced muscle mass is a common side effect of weight loss, It can limit your ability to keep weight off, as losing muscle reduces your metabolism, meaning you burn fewer calories throughout the day. Doing some type of resistance training, such as lifting weights, may help prevent this loss of muscle and, in turn, preserve or even improve your metabolic rate.


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