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How To Maintain Weight Loss Without Working Out

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Maintaining a healthy body weight is essential for health. In this article, you’ll get to know how to maintain weight loss without exercise.

<!-- set a 640:360 i.e a 16:9 aspect ratio --><img src="how-to-maintain-weight-loss.jpg" width="640" height="360alt="a man standing on a weight scale. Illustration of how to maintain weight loss">
Photo Credit: Pexels / Andres Ayrton

Feeding remains an essential part of our daily activities. Moreover, if we don’t eat food, nutrients will not be provided in our bodies. And we need the nutrients for energy, body growth, repairing tissues, a strong immune system, and proper functioning of the body.

However, poor diets can lead to an increase in body weight. This makes it important to use a proper diet to your advantage, to control the body weight. Although other factors like lack of exercise and lack of stress have shown to contribute to overweight.

In general, weight gain is mostly a result of aging or lifestyle, but if you notice a quick and rapid increase in weight, you may need to consult a healthcare worker. Studies have shown that health problems like thyroid, heart problems, kidney problems, cirrhosis, etc. can lead to rapid weight gain.

Definition of weight control

Weight control means the techniques and physiological processes that help a person to attain and maintain a certain weight. Most of the weight control techniques are long-term strategies that promote healthy eating and physical activity.

How to maintain weight loss without exercise

Here are tips on how to maintain weight loss without exercise.

1. Use the detoxing method

Detoxing can be an effective way to control body weight. It’s a short-term procedure that helps to remove toxins from the body. Not only is it a great way to stay healthy and control body weight, but it also helps to control certain health problems, especially the ones that lead to obesity or overweight.

To make detoxing effective, healthcare experts advised drinking fresh fruit and vegetables, smoothies, tea, and specific liquids like lemon juice and salted water. Avoiding refined sugar, alcohol, cigarettes, and coffee are also great ways of detoxing.

Aside from regular habits and the drinking of substances, taking herbs and supplements does a great job, too. Avoid foods containing high metals, allergen, and contaminants. You could also add laxative and colon cleansing.

2. Consider the fasting approach

Normally, we eat as we have always done throughout the week. But in the case of fasting, it’s not the same. In fasting, you take an approach to fast on some days of the week. It requires eating your normal way on some days, and kind of fasting on other days, preferably in a 3:4 format.

The goal of fasting is to reduce the number of kilojoules on the days of fasting. For example, if you were consuming an average of 7,000 – 8,000 kilojoules per day, fasting would help to reduce it to about 2,000 – 3,000 kilojoules on the days of fasting.

This way, you reduce your body weight and maintain weight loss. It may not be the easiest way to go about controlling weight, but it can also be a very effective strategy.

3. Employ the sustainable diet approach

Adding the sustainable diet approach to maintain weight loss plays a significant role in controlling your weight. This approach comprises the DASH diet and the Mediterranean diet. The DASH diet includes nuts, poultry, grains, and fish.

The Mediterranean diet concerns eating foods that are due to control weight while controlling certain health problems, as you enjoy your regular eating plan. It includes seeds, vegetables, and fruits.

Instead of consuming foods containing high fats and sugar and calories, you should replace them with the DASH and Mediterranean diet for active weight control.

4. Consume foods containing low fat

Although fat, in general, is good for health because of nutrients like proteins, carbohydrates, and vitamins. However, it’s important to know that not all fats are good fats. In other words, while fats are good for the health, some are bad and can be unhealthy when taken too much.

Therefore, you had wanted to prioritize the good fats over the bad ones. The good fats mainly contain low fat, and they help to maintain weight loss. Examples of good fats are soya bean, walnuts, nuts, olive, avocado, peanut butter, fish, etc.

The bad fats you had wanted to cut down are fried stuff, commercial foods, and packaged snack foods. Also, cut down butter, ice cream, red meat, dairy products, chicken, tropical oil, etc.

5. Consume foods containing low calorie

Some foods help to maintain weight loss. These foods make you full and not tempted to eat more food, still, they contain low calories.

So, if you had like to stay full while trying to maintain weight loss, you should consume foods like oat, eggs, berries, popcorn, cheese, potatoes, legumes, watermelon, yogurt, and soup. Some people prefer the low-calorie approach, while others prefer the very low-calorie approach.

In that case, decide on the approach you prefer and stick to it. Remember that it’s mainly about maintaining the diet. Because a slack in the maintenance of the diet could give room for an increase in weight, either in a short while or later on.

6. Consume low carbohydrates

Carbohydrates are great and they are the main source of energy for the body. But they can also result in overweight. The fiber in carbohydrates is the major reason for feeling full after you consume them. However, if you consume too much carbohydrate, it increases your blood sugar levels.

Thus, causing an increase in the storage of insulin that stores more glucose as fat. So, if you’re weighing more pounds than normal, or prone to getting fat naturally, excess carbohydrates can be unhealthy when trying to maintain weight loss.

While you should include carbohydrates in your diet, you would want to stick to low-carb foods like nuts, fish, eggs, green leaves, and broccoli, as opposed to high-carb foods like bananas, kidney beans, oranges, sweet potatoes, etc.

7. Consume foods containing very low calorie

If you are okay with not being too full when considering foods that will aid to maintain weight loss, then very low-calorie food would be great. They are approximately 700 – 800 kilocalories per day when included in the diet.

According to studies, if you are looking to reduce weight, maintaining an average of 800 calories per day is ideal. But going contrary to that can – in the long run – add more pounds than normal.

To take full advantage of the very low-calorie approach, or to cut down more calories, try to keep off junk food from the house, and maintain a small portion of food when eating. Combining very low-calorie food with low-fat food goes a long way in maintaining weight loss.

8. Drink lots of water

It’s also good to drink lots of water because it aids to maintain weight loss. Studies have shown several reasons why drinking water is great for losing weight. For example, water increases the burning down of calories. This is because drinking water, especially luke-warm water, increases their energy level.

Besides, water suppresses your appetite if you consume it before and after eating. Preferably, you should drink 1 glass of water 30 – 40 minutes before your meal.

But if you are looking to use water as a medium to maintain weight loss, rather than feeling your stomach, it’s best to take it before eating. For best results, do it as part of your diet plan.

Conclusion

To live healthily we have to eat food. But while we do so, it’s also important that we stick to a healthy lifestyle to maintain weight loss.

Weight control means techniques that promote healthy eating and physical activity to attain and maintain a certain weight. But if you can’t keep up with physical activities, you can utilize a healthy eating diet and vice versa.

To utilize the healthy eating approach, remember to use the detoxing and fasting method. Consume foods that will help to maintain weight loss. Also, consume foods containing low calorie, low carbohydrate, low fat, and very low calorie. And remember to stay hydrated by drinking lots of water.

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