How To Maintain Weight Loss After Diet

After diet lost weight often arise again. Researchers found that the return of most of the weight loss occurred shortly after weight loss first. How to maintain weight after the diet?

According to an analysis of data from the National Weight Control Registry (NWCR) in the United States, 10,000 study participants who have lost weight by 14 kg minimum weight are able to maintain it for a year or more.

According NWCR, there were about 3,000 men and women dieters who successfully maintain weight loss for 10 years. Successful Dieters are mostly women and have a higher education. Weight initial average when weighed was reduced by 102 kg and 31 kg.

Based on answers to questionnaires filled in the study, researchers found that the return of most of the weight loss occurred shortly after weight loss first. Over time, weight gain slowed.

justify;">After five years, the weight of participants returned around 7.5 kg. At the end of the 10-year follow-up, the average participant has increased several pounds of weight and then keeping it at number 23 kg.

So how do they maintain their weight after the diet? As dirilus USAToday.com, NWCR write a list of the following techniques to maintain weight after the diet:

1. Track your food intake

2. Calculate calories or fat grams or use a commercial weight loss program to track food intake

3. Follow a diet low in calories and low in fat. Eat about 1,800 calories a day with less than 30% calories from fat

4. Eat breakfast regularly

5. Limit the amount of food. Eating out on average three times a week and ate fast food less than once a week.

6. Eat the same food on a regular basis and not too much on holidays and special occasions

7. Walk around an hour a day or burn the same calories with other activities

8. View the TV less than 10 hours a week

9. Weigh weight at least once a week

This behavior will help most people control their weight. This technique will work for people who want to fill out a survey every year, keeping diet, exercise long term, and resist the temptation of excessive spending, even on holidays.

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