You can easily gain back your body fat and undo all your weight loss efforts if you don’t take the care to maintain your weight. A combination of proper diet and exercise is necessary to keep your body healthy and in shape. Unlike during weight loss, you are not as restricted in food choices after reaching your goal weight. You should still concentrate on nutritiously dense foods and watch your daily calorie intake, but treating yourself to a slice of pizza or an ice cream sundae once in a while is okay.
The following are four tips to help you enjoy life and maintain your weight with ease.
1. Never Skip Breakfast
Breakfast is the most important meal of the day. If you don’t eat in the morning, your body will remain in starvation mode in which it tries to save all energy expenditure and store calories as body fat. Studies have proved that skipping breakfast can lead to weight gain. You should eat foods that replenish your body with essential carbohydrates, proteins, vitamins and minerals. A cup of oatmeal, an egg, a slice of lean ham and an apple make a satisfying and nutritious breakfast.
2. Go for Low Fat, Low Sugar and Low Salt
Almost all calories in food come from fat and sugar. You can save tons of calories if you choose “light”, “reduced fat”, “nonfat” or “no sugar added” food products. Switch from whole dairy to those made with skim milk. Choose lean meat and fish which are rich in proteins and low in fat. Use sugar substitutes to sweeten your drinks and desserts. All of these steps can help you cut calories and prevent weight gain.
Sodium causes water retention and can make you feel bloated. Salty foods are also likely to cause overeating. Keeping your salt intake within 2,000 milligrams is a necessary element in weight maintenance.
3. Snack on Fruits and Yogurts
You can elevate your metabolism and have more efficient fat burn if you eat five smaller meals instead of three large ones. Having a light snack one to two hours before lunch and dinner can help boost your energy production and curb your appetite for the next meal. Fruits and yogurts make ideal snacks. Fruits are sweet and filling with lots of fiber and antioxidant vitamins and minerals which promote faster metabolism and protect you from disease. Yogurts, especially nonfat yogurts, are wonder foods for weight loss. They help inhibit fat absorption in your intestines.
4. Avoid Cream Based Sauces
Sauces and dressings made with heavy cream and butter are loaded with artery clogging fat, sugar and salt. Cream based sauces contain as much as 200 calories in a tablespoon. Choose tomato-based red sauce for your pastas rather than Alfredo sauce. Red sauce has a much lower calorie count, and contains extra fiber and antioxidants which are beneficial for your health. Order your salad with low-fat dressing or have the dressing on the side. When you cook on your own, substitute heavy cream with light cream or reduced fat milk to eliminate the calorie overload.