Weight loss maintenance: Key tips for long-term success
Siddhartha Jana
Instead of continuing restrictive diets after achieving a weight loss goal, it is vital to review health goals, such as maintaining weight or focusing on muscle gain.
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Maintaining an active lifestyle, particularly through strength training, promotes metabolism, keeps weight from returning, and helps maintain muscle mass.
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Including foods high in protein in meals promotes a thermic effect, which increases calorie burn, increases metabolism, and aids in muscle repair.
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Long-term weight maintenance is aided by a high-fiber diet that includes whole grains, legumes, fruits, and vegetables. This diet also helps to maintain gut health and curb cravings.
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Mindful eating can help you make better food choices and avoid overeating by keeping an eye on portion sizes and avoiding distractions while eating.
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Weight fluctuations are common, and worrying about little changes can be counterproductive—metabolism naturally slows with age, so expectations should be reasonable.
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Whole foods are a better choice for satiety than liquid calories from smoothies, juices, and other beverages, which might result in unintentional calorie ingestion.
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Food intake should be changed gradually and consistently because missing meals or rapidly increasing caloric intake can interfere with metabolism and cause weight gain or overeating later in the day.
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