16 Easy Ways to Maintain a Healthy Weight

There's nothing worse than being stuck in a never-ending loop of gaining weight, losing weight, and gaining it back again, only to try losing it once more. Let's stop the yo-yo madness and help you stay at the healthy weight you want to retain. No more starvation. No more endless cardio. No more epic cheat weekends. Just you being your best self and staying healthy and balanced every day.

These tips will make it easy for you to know exactly how to maintain a healthy weight. From diet to nutrition to the people you surround yourself with, you'll be right on track!

1. Find Your Support System

"Have a support system in place to keep you accountable and motivated," says to Raphael Konforti, Youfit Health Club's national director of fitness. "Having a personal trainer or even friends and family that support you having a healthy life is the difference between assistance and resistance."

2. Eat Intuitively

"Being mindful of how you eat and where you eat can be enough to keep you on track," McKenzie Flinchum, RD, LD/N, certified personal trainer and owner of Flexible Dietetics LLC. "Listen to hunger signals and eat when you are hungry and stop when when you are satisfied, not full. Be mindful when eating and avoid mindless eating such as eating in front of the television, eating while driving or working, or picking at foods."

3. Get a Minimum of 7 Hours Sleep! 
 
 
 

 

 

  

 

 

 

 

 

"Getting a quality night's rest provides your body with a time to rebuild, renew, and refresh," Jade Dworkin, MS, certified personal trainer of Be One Yoga Studio, recommends. "Too little or too much sleep can alter hormone levels to the point where a yo-yo effect can occur in your weight. Stay well-rested by ideally logging seven to nine hours of shut-eye each night."

4. Check Your Progress, but Don’t Obsess

Measure yourself at the start of a diet and check in regularly, but don't obsess daily. According to Nichelle Laus, personal training specialist, "Weight naturally fluctuates throughout the day by up to seven pounds. Weigh yourself at the same time of the day." A study by the University of North Carolina found that people who weigh themselves regularly are more motivated to maintain their weight.

5. Measure Your Meals

Be careful to watch each meal to ensure youre not over- or undereating. You can't know what you're putting into your body if you don't measure it! Research has found that people tend to drastically underestimate how much they eat. Measuring also keeps you aware of the diet choices you're making.

6. Eat Consciously

Watch how you're consuming food and how you feel after eating certain foods. "Instead of eating on the go in your car or walking, try sitting down and really enjoying the food your eat," said Laus. According to a recent study, people who ate while distracted tended to ignore signs of fullness and eat more, just because they weren't paying attention. Put down the remote and enjoy your dinner!

To be continued...

Source: by Michael de Medeiros Click here for more.

Source: Based on research Click here NCBI