How to maintain weight loss
Losing weight is much easier than not regaining it. The truth is that diets can work in the short term. Whether it is a low crab level, counting points or calorie count, many plans (when followed) will in fact result in the loss of pounds. But most diets eventually fail because you eventually feel hungry and deprived, discard the plan and recover the lost weight (and, in many cases, even more).
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No wonder: as your body weight decreases, your metabolism decreases and you need less food every day. However, as you restrict the amount you eat, your body’s hunger hormones push you to eat more. It becomes a physical and psychological struggle that may seem impossible (not to mention miserable).
Sure, you need to eat less than before, says Hill. But you should prioritize the search for a lower intake that feels satisfactory, then make up the difference with the exercise.
For example, suppose you have lost 10 percent of your body weight, and now you need 150-200 fewer calories per day to maintain that new weight. You have to fill that void forever. You could consume between 150 and 200 calories less if you never take a snack in the afternoon or eat a very small breakfast, which will probably make you hungry.
Or, you can increase your activity by 150-200 calories by walking, taking an exercise class or cycling. “Physical activity should drive the bus during weight maintenance,” says Hill, director of the Nutritional Obesity Research Center at the University of Alabama at Birmingham.
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How much exercise is enough? For most people, the optimal point is 60 minutes a day, although some people will need more and others less. Hill, co-founder of the National Weight Control Registry (a registry of people who have successfully lost weight and failed), says people on the Registry exercise for an average of one hour a day. And as you’ve heard before, you don’t have to get it all at once. The movement throughout the day also adds up.
Another benefit of exercise: increases something called “metabolic flexibility.” That is your body’s ability to easily switch between burning crabs and fat for energy and efficiently utilize calories. That’s good because being metabolically inflexible can lead to insulin resistance, which leads to a greater amount of stored fat and an increased risk of type 2 diabetes. In fact, Hill says that there may actually be a threshold at which it can become metabolically inflexible that your body is actively working to gain weight. If that’s the case, he says, exercise is the most effective way to reverse that.
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Simply put: the weight loss journey does not end once you have lost the pounds; To avoid them, you will need an action plan to close the “energy gap” that is feasible in the long term. Exercise should play the most important role in that, says Hill. “The more you fill that energy gap with exercise, the more success you will have.”
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