12 rules for maintaining achieved weight

Author: Margarita Kuts - doctor-dietitian, gastroenterologist, and body mesotherapist.
2014-03-12

And so the goal is achieved! Phew, we lost weight! Hooray! But what comes next? Many mistakenly believe that the most important thing is to "shed" excess weight, and then we'll figure out the rest. However, in reality, it turns out to be much more challenging to maintain and preserve that weight than it is to rid yourself of unwanted fat.

So how can you keep the long-awaited results obtained through such effort?

The most important thing is to initially approach losing "excess" weight not as a temporary measure but as a transition to new eating habits and the adoption of a new lifestyle. Remember that the word "diet" translates from Greek as "way of life"? So this should now be your motto.

Let's get practical. At this stage, your body is getting used to the new weight. This adaptation period lasts about 2-3 years. Therefore, to preserve all your efforts, it is sufficient to adhere to at least minor dietary restrictions and, even if not intensively, maintain systematic physical activity.

Here are some rules that will help you maintain your weight:

1. Try to avoid refined products in your daily diet (sausages, cold cuts, margarine, canned foods, and semi-finished products) and focus on natural foods—meat, fish, eggs, milk, dairy products, fruits, and vegetables. Don’t forget to trim all visible fat from the meat.

2. Love cereals—oatmeal, buckwheat, pearl barley—these are the most beneficial cereals, providing our bodies with the complex carbohydrates necessary for energy.

3. Do not fry anything in oil and other fats, or use minimal amounts, so that you put no more than 1-2 teaspoons of vegetable oil and no more than 5 grams of another type of fat on your plate.

4. For sweets, prefer fat-free treats: marshmallows, jelly, and pastille. Try to consume them between 4 PM and 6 PM—this is when our body experiences a physiological drop in blood glucose. And, of course, maintain moderation. For example, one piece of marshmallow or 2-3 pieces of jelly "won't hurt" and will not damage your figure.

5. For side dishes, choose vegetables (except for potatoes), so combine: meat + vegetables, fish + vegetables, cottage cheese + vegetables (or fruits).

6. Prefer vegetarian soups or cook soup with lean meat (skinless poultry, beef, fish).

7. Use the plate model to determine your portion sizes.

8. Do not forget to drink water steadily throughout the day until 7 PM. This will boost your metabolism through enhanced lymphatic drainage.

9. Do not leave more than 4 hours between meals, as this slows down metabolism. For this reason, have small snacks from vegetables, fruits, low-fat cottage cheese, buttermilk, or kefir.

10. After a lavish feast, make sure to have a detox day (no more than 30-35 grams of fat per day and 1200-1300 calories for women and 1500-1600 calories for men) and plan some physical activity. You can calculate your calories here.

11. Ensure you get good sleep. When we sleep well, our bodies produce the satiety hormone leptin, and we feel less hungry throughout the day; when we don’t sleep enough, ghrelin is produced, which increases our appetite.

12. Engage in physical activity regularly, 2-3 times a week—this is enough to maintain weight and stimulate metabolism. The main thing here is consistency.

As you can see, there's nothing "scary" or overwhelming here. Just approach your "changes" with greater responsibility, and then your beauty and health will continue to delight you for a long time. I wish you good luck!