How not to gain weight after a diet: 5 tips

When the moment of triumph comes and you finally see the cherished -5, -10 or even -20 on the scales, it is important to realize that the passed stage is only half the battle, because the most important task lies ahead. When the goal is achieved, and your favorite dress fits you flawlessly again, it is important not to allow yourself to show weakness and maintain this shape further. After long months of strict diets and grueling workouts, I want to reward myself for the work done and the excellent result with something tasty and go to demonstrate ideal forms to the sea, but the slightest mistake can nullify months and even years of hard work. Knowing how to maintain weight after a diet, all the efforts made will not be in vain and you can be proud of your body and perseverance.

It will be possible to maintain weight after a diet if it remains stable for at least a year. To avoid weight fluctuations, use the tips below.

How not to gain weight after a diet: 5 tips

1. The calorie content of the diet should be gradually increased. If you do this abruptly, you will gain the same amount of weight sharply. In order not to gain weight after a diet, gradually increase the calorie content of the menu once a week by 100-150 kcal due to complex carbohydrates and proteins. If after a week the weight remains the same, add another 100-150 kcal. If the weight could not be maintained, return to the energy value of the diet at which the weight remained the same and increase the amount of physical activity, after which try again to add calories.

For 1 kg of weight, you need to consume at least 1 g of protein, the proportion of animal fats should be reduced. Give preference to lean meats and dairy products.

2. Take care of recalculating the energy value of the menu. In order not to gain weight after a diet, you need to ensure that more energy is spent than is consumed with food. If you have a sedentary job and you allocate time three times a week for sports, you should consume 30 kcal per kilogram of body weight to stabilize your weight. In the absence of training, 25 kcal should be consumed, and if classes are regular - 35 kcal.
3. Don't forget fitness! When following a low-calorie diet, the body saves energy, which leads to a decrease in metabolic rate. To return to the previous level again and keep the weight after the diet, you should move as much as possible. 3-4 cardio workouts per week will be enough, lasting 45 minutes each. Hiking will also not be superfluous.
4. Determine which high-calorie foods can cause weight gain. All efforts often go down the drain precisely because of such beloved and tasty, but too high-calorie dishes. Think carefully about what kind of sweets you have - perhaps these are nuts that are eaten so quickly while in a traffic jam. Once you've established exactly what it is in your diet that can interfere with maintaining post-diet weight, blacklist the goodies and remember to look into it as often as possible. Promise yourself that you will indulge yourself with such provocateurs no more than 2-3 times a week and in a certain amount.
5. Health is above all. It is important not to ignore a visit to the doctor, because it is the disease that can cause weight gain. The reasons may be different, among them menopause, and thyroid dysfunction.

PS If you really want to eat a slice of your favorite pizza or a piece of fragrant pie - don't torture yourself, treat yourself - so you can provide yourself with psychological relief. But no more than two or three times a week and, of course, watch your portion size.