13 Strategi How to maintain your weight after dieting

13 Strategi How to maintain your weight after dieting - Many people questioned as to what is the reason why after so many sacrifices to lose weight and in the blink of an eye even back fat.

If you also feel this problem, this article may be a reference for you on how to keep your weight after the diet.

There are 17 Strategi How to maintain your weight after dieting :

1. Understand the significance of diet

Many people think that losing weight is of a trend or something that is done occasionally.

 

Diet is actually a new way of changing patterns from uncontrolled eating unhealthy foods become habitual intake of healthy foods.

2. Breakfast is very important

if you want to keep your weight after the diet, then do not forget breakfast. Breakfast will give you energy for your body. Currently forget about breakfast. then it is likely to banya food intake during the day is often difficult to avoid, if this happens it will indirectly have an impact on your weight gain. A healthy breakfast is recommended to provide 300-400 calories and including one serving of grains, non-fat milk and a piece of fruit

3.Nutritional balance

There is no harm in eating fried foods or included in junk food occasionally. But you also need to pay attention to portion and frequency. Keep a healthy balance of nutritional foods and limit your food can raise your weight,

4. How to Chewing a Food

It is recommended at least have 30 minutes to eat and had to chew each bite at least 15 seconds focusing on your taste. Thus, the brain will realize that your stomach is full. If you eat a high speed, the brain can not feel satisfied and therefore will tend to overeat.

5. Snacks

Order for you to keep your weight after the diet is going well, consider your snacks. If suddenly you feel hungry, instead of eating sugar cookies or ice cream, you can eat carrots, jicama and cucumber with lemon and chili, apple. The point is you try to replace your snacks, fruit could be one option.

6. Dinner

Do not overeat at dinner. According to the study, most potential food fatten the body when consumed at night. Therefore, it is recommended to eat light only at night.

7. Dedicate one day fruit

If you want to detoxify the body is good for your diet, you can select sat day of the week as a day of fruits especially to consume grapefruit or apple green. Avoid bananas or mangoes because they contain a lot of sugar.

8. Get enough sleep

It is important for our bodies to get adequate rest periods. because according to the study, if you do not have enough sleep, this will change the self-control to be an appetite because of appetite associated with leptin (a hormone that reduces hunger) and increases the secretion of ghrelin (a hormone that stimulates appetite?

9. keep active

To maintain a healthy weight ideal, someone needed to stay active throughout the day. Ideally, one should be able to burn 2,000 calories per day for men and 1600 calories for women.

Some ways to do. Such as washing the car or any other activity for 30 minutes can burn 300 calories. Or could go up and down stairs can burn 100 calories.

10. Drinking enough water

Consuming lots of water is very important for maintaining weight after dieting. White water has an important role in the body's metabolic system. To always provide mineral water each time you travel.

11. Vitamin D Intake

Intake of vitamin D needed to maintain weight after dieting. Vitamin D helps increase levels of leptin in the brain, which will give a signal to the brain that you are still full.

12. Avoid Soda

In various studies have described if carbonated beverages did not have any nutrients to the body. Even tend to have an adverse effect on the health problems associated with diabetes, heart, liver, cancer and obesity, to avoid drinking soda so that the weight does not rise again.

13. keep The exercise

In addition to helping maintain the ideal body to keep post-diet, exercise routine also makes the joints and spine more flexible and powerful, and to increase stamina.

The ideal is to do exercise three times a week. Train all parts of your body with the focusing muscles of the body on a daily basis. You can choose the type or nature of light exercise and breathing relaxation such as yoga.