Whether you’re wanting to get a ‘bikini body’ in time for your summer vacation or you want to fit back into your favorite dress, there are many reasons why you might want to lose weight. You may already have started your weight loss journey and you may have already had some success. But the true battle comes after you’ve reached your weight loss goal.
Many people achieve their desired weight and then struggle knowing what to do in order to maintain their new physique. A drastic diet will only take you so far!
So, how exactly can you ensure that you don’t regain the weight you have worked so hard to lose? The answer comes in the methods you initially used to lose weight in the first place.
By focusing on sustainable methods of weight loss, you will create long-lasting healthy habits that will make it super easy for you to keep the fat off.
Here are four of the best things you can implement into your lifestyle to maintain your healthy new figure.
- Use Supplements to Your Advantage
It’s easy to go overboard and buy every possible supplement on the shelves when you’ve got a health and fitness goal. You read claims online that they can help you burn through your body fat and build massive amounts of muscle, and you’re sold.
Although these claims are often over-exaggerated, supplements definitely have their advantages when it comes to making progress and losing weight for good. Using supplements in a healthy way can enhance your sports performance, making it easier for you to perform high-intensity workouts that will get your heart rate up and your muscles working hard. They can also provide your body with essential macronutrients and micronutrients that support muscle growth and speed up the metabolism, meaning you can burn through more calories while at rest.
Great supplements include protein powder, BCAAs, creatine, and certain fat burners. Make sure you get your supplements from a leading supplement company so you can be sure that you are getting high-quality ingredients that are actually going to work.
- Start a Resistance Training Program
Resistance training is one of the best ways you can increase your metabolism and maintain a great physique. By lifting heavy weights, you cause a stress signal in the body, which can stimulate growth in the length and diameter of your muscle fibres.
As you stick to a consistent weight lifting routine, you will start to experience an increase in muscle mass and strength. Muscle requires more energy to maintain than fat, meaning you will end up burning more calories just to survive! Your basal metabolic https://formnutrition.com/inform/everything-you-need-to-know-about-your-basal-metabolic-rate/rate (BMR) will speed up relative to the amount of muscle you have in your body. In turn, this makes it much easier for you to maintain a lower weight. You can eat the same amount of delicious food as you did prior to the weight loss because your new basal metabolic rate is much higher.
Make sure you are progressively overloading with your workouts. This means you are constantly challenging the muscles more and more. Progressive overload can be achieved by increasing the resistance, doing more reps or sets, or decreasing your rest periods.
- Increase Your NEAT
NEAT stands for Non-Exercises Activity Thermogenesis and it refers to the number of calories your burn during the day minus any purposeful exercise. In other words, it’s your total daily energy expenditure from just being alive. Examples of NEAT include fidgeting, walking around the house, gardening, standing up, or carrying your grocery shopping into the house from the car.
When you increase the random, smaller activities in your day by standing up while doing your work or taking the stairs instead of the lift, you will naturally burn more calories throughout the day. Focusing on increasing your NEAT is helpful as a part of a sustainable fat loss routine alongside a healthy workout routine, and it’s super easy to do.
- Eat More Protein
Protein is an important macronutrient. It is crucial for your body to grow and repair your muscle fibre, hair, skin, and nails. Protein also influences your appetite-regulating hormones by increasing your peptide YY and decreasing ghrelin. This makes protein the most satiating macronutrient above carbohydrates and fats, keeping you fuller for longer and reducing the chances of your snacking after your meals.
Consuming protein has been shown to decrease cravings for several hours. Make sure to focus on eating adequate protein throughout the day to help you maintain a healthy weight, reduce body fat, and increase lean mass.