It’s no secret that exercise combined with a healthy diet is the best way to lose weight, but maintaining your desired weight is a matter of a lifestyle change. To avoid the pitfalls of yo yo dieting and have complete weight control, here are some tips for maintaining weight loss.
• Consistent exercise. I say consistent because you can get better results by working out 5 times a week for 20 minutes than working out 3 times a week for 40 minutes. The frequency of exercise plays a key role in weight control since every time you workout, you send a message to your body to speed up your metabolism for hours into the day, long after the workout is over. The more frequently you can exercise the more calories you will burn at rest. Building lean muscle takes calories. When you have more muscle, your daily calorie needs increase. So if you were to put on just 5 lbs of muscle, you could increase your calorie needs by over 200 calories a day. A faster metabolism from exercise means your calorie needs increase as well. The more active you are, the more calories you need to maintain your current weight. This is the key to weight control.
• Portion control. The key to weight control is portion control. When you have a meal, the calories have two options. Food is energy, it is used, or it is stored. Those are your choices. When you eat until full or beyond full, you will store most of that food as future energy, or fat. Portion control allows you to give your body enough energy to maintain blood sugar levels and you will minimize storage of calories.
This is the key to weight control. Having portion control and a consistent fitness routine will allow you to control your hunger, your weight and have more control over your life.