Many people get bored after using a strict diet, then return to eating unhealthy foods after losing weight and reaching their desired weight. This leads to weight gain as a result of the body regaining fat again, and this negatively affects physical and psychological health.
But there are some other factors that may contribute to weight gain after the diet ends, and in this article, we will answer one of the most important questions on the minds of many people who follow diets, which is how do I maintain my weight after a diet.
What is meant by the weight stabilization phase?
Before we answer the question of how I maintain my weight, we must first know what is meant by the weight stabilization phase, which is one of the diet phases in which weight loss stops despite continuing to follow the diet and exercise.
Why am I not losing weight despite eating less?
At the beginning of a diet, weight is lost noticeably in the first few weeks because the calorie deficit helps the body produce energy from other sources present in the body, and most of this energy is produced from glycogen stored in the liver and muscles.
When glycogen is broken down for energy, this leads to water loss from the body and weight loss that is mostly water. Thus, the body loses a quantity of water that is easily replaced, and this weight loss is temporary.
The body then gets energy from its stored fat, but when fat is lost, a small part of the muscles is also lost, and muscles greatly help in increasing the metabolic process. Therefore, when muscle mass decreases, the metabolic rate decreases, which negatively affects the diet. To compensate for this, physical activity must be increased to enhance muscle mass, with the necessity of reducing the calories consumed.
How can you overcome the weight stabilization phase?
Before we answer the question: How do I maintain my weight after a diet? We will now learn about some habits that help you overcome the weight stabilization phase, which are:
- Reducing calories as much as possible is the best way to break a weight plateau, taking into account the body's need for calories, as it is preferable that the consumed calories not be less than 1200 calories.
- Increasing physical activity by walking a greater distance, because lack of physical activity is one of the reasons for a weight plateau despite eating less, and it also greatly helps in burning calories.
- In cases where exercise is practiced for a specific time, this time can be increased or other exercises can be added that help increase muscle mass to help burn more calories.
- You must review your habits, whether in practicing activities or eating, to determine the rules that must be adhered to, which is the best way to break a weight plateau.
The Weight Plateau Phase and Relapse
There are some cases where many measures are taken to try to lose weight during this phase of the diet, but if you are unable to overcome this phase on your own, you can resort to a specialized doctor to help you get past this stage.
How do I make my weight stable?
Through my experience with weight maintenance after a diet, I will present some important methods through which you can know how to maintain my weight after a diet. Among the most important of these methods are:
- The necessity of getting enough sleep, no less than eight hours daily.
- Practicing physical activities continuously, at least walking for no less than 40 minutes at a time, about three or four times a week.
- Trying to manage anxiety, tension, and stress by practicing some exercises such as meditation and yoga.
- Creating a schedule for weight maintenance and recording a food menu, and trying to adhere to it and continue with it.
- Measuring weight periodically greatly helps in taking appropriate preventive measures at the beginning of weight gain.
- Eating a healthy diet rich in fiber because it enhances the feeling of fullness and reduces sugars.
- Maintaining body hydration permanently by drinking sufficient amounts of water, no less than eight glasses daily, and it is preferable to drink a glass before meals.
- Eating a sufficient amount of protein to raise the hormone responsible for satiety, and care must be taken when consuming carbohydrates and paying attention to the type of carbohydrates used.
What are the reasons that lead to regaining weight after a diet?
Before knowing how to maintain my weight, we must learn about some of the reasons that lead to weight gain after a diet, which are:
- Following an unhealthy lifestyle and avoiding exercise.
- The wrong way of thinking that a diet is used for a short time and is not a lifestyle.
- Using some restrictive diets that contribute to slowing down the metabolic process.
What are the causes of weight plateau in women?
Before we answer the question of how I maintain my weight, we will learn about the most important causes of weight plateau in women:
- Women are greatly affected by psychological reasons. When she strives to follow a diet that is not effective, this negatively affects the woman's psyche and thus leads to a weight plateau, and this leads to an increase in the hormone cortisol, which is responsible for weight plateau and may even cause it to increase.
- Genetic reasons are among the most important factors, as many studies have shown that weight gain in women is largely related to genetic factors.
- The primary factor may be physiological reasons, as the metabolic rate in women differs from that in men, and therefore, women should consume fewer calories.
- Hormonal reasons are considered one of the most important causes of weight plateau and not increasing it in women, as women are exposed to monthly hormonal changes due to the menstrual cycle.
Weight Plateau After Sleeve Gastrectomy
Sleeve gastrectomy surgeries are among the most important procedures used in obesity treatments, but some people may suffer from a body weight plateau after the sleeve gastrectomy operation, which is considered a normal thing, especially in the case of increased food consumption and sugar intake, as the stomach tries to stretch. Therefore, weight may plateau for a few months after sleeve gastrectomy operations.
This problem can be solved by following a suitable healthy diet with a change in lifestyle and consideration of eating foods that are filling and not fattening.
Is there a specific diet for weight maintenance?
The body needs to maintain its weight, and because many people want to know how to maintain my weight, some of them believe that there is a specific diet that can be used for weight maintenance. However, the healthy habits that were acquired during weight loss must be maintained, and one must avoid returning to wrong activities to reduce the chances of gaining weight.
How do I maintain my weight from Al-Muttahida Pharmacy?
Al-Muttahida Pharmacy provides many products that would maintain weight without increase. Among the most important of these products are:
1- Canderel with Stevia 100 Sachets
Canderel with Stevia 100 Sachets is considered one of the best types of sweeteners used as a healthy alternative to sugar for diabetics, because it is a low-calorie sweetener made from stevia leaf extract and erythritol. It is also used by dieters to sweeten drinks and foods and should be stored in a cool, dry place away from the sun. It is advised to consult a doctor before use, especially for pregnant women or young children.
2- Canderel with Stevia 50 Sachets
Canderel with Stevia 50 Sachets is made from stevia leaf extract and erythritol, to be used as an alternative to sugars. It is suitable for diabetics and dieters, and is classified as the best low-calorie natural sweetener that does not raise blood sugar. It helps in weight control and has a taste similar to sugar.
3- Canderel with Sucralose Sweetener 100 Tablets
Canderel with Sucralose Sweetener 100 Tablets are characterized by being low in calories and sugar-free, and are made from sucralose and erythritol. It also has a taste similar to sugar without raising blood sugar and helps in weight control. It is used to sweeten drinks easily and should be stored in a cool, dry place away from the sun.
How do I maintain my weight after reaching the ideal weight?
We will now provide some important tips that help answer the question: How do I maintain my weight? They are:
- Maintaining weight without deprivation by breaking the diet, but gradually, and not returning to eating voraciously all at once. Therefore, it is preferable to increase by about 200 calories each week after the diet ends.
- The necessity of monitoring weight continuously, at least once a week. In case of weight gain, food portions in daily meals should be reduced and sugar intake should be stopped.
- Paying attention to the quantity and type of food consumed, as proteins should be increased because they help speed up metabolism and increase burning, while ensuring to eat fiber as it is considered the most important food that helps maintain weight.
- Weight maintenance herbs such as ginger, turmeric, and cinnamon can be consumed because they greatly help in maintaining a stable weight.
- When following these tips and there is no benefit, you can go to a specialized doctor to know the name of weight maintenance injections after gaining or weight maintenance capsules and their effect on the body.
Weight Maintenance: When does it happen?
Weight maintenance may occur in the phase following the weight loss process by following a suitable diet. The duration of weight maintenance after the diet lasts between three to six months when all instructions and medical advice are followed to help maintain weight and exercise is practiced regularly.
Is a weight plateau normal?
After knowing the answer to the question: How do I maintain my weight? and providing some important tips for weight maintenance, it should be known that a weight plateau is a normal part of following a diet plan and mostly occurs as a result of not consuming a sufficient amount of nutrients.
What are the foods that cause a weight plateau?
Among the most important foods that cause a weight plateau are white flour, dried fruits, and full-fat dairy products, which are among the most important foods that must be given up to lose weight. They should be replaced with other foods that cause a feeling of fullness, such as cucumber, as it contains fiber that helps enhance the feeling of fullness. It also contains some vitamins that, when deficient in the body, cause a weight plateau, such as vitamin C, vitamin K, and various types of vitamin B.
Can weight be regained after sleeve gastrectomy?
Mostly no, because the normal weight loss in the month after the sleeve gastrectomy is about four to 8 kilograms in the first month, then it ranges between two to 3 kilograms after that. However, there are some cases where weight is regained after the sleeve gastrectomy operation, especially among people who do not adhere to a healthy diet.
How do I maintain my weight after sleeve gastrectomy?
Care must be taken to choose healthy foods rich in fiber and protein and to practice exercise. Through my experience with weight maintenance pills after gaining, the doctor may prescribe some medications that are used as a weight stabilizer.
Frequently Asked Questions
At what age is it difficult to lose weight?
Difficulty in losing weight begins from the age of 40 and increases with age, due to the hormonal changes that occur in the body during this period and the decrease in physical activity.
Does coffee cause a weight plateau?
No, coffee is one of the things that helps in weight loss, because it contains caffeine, which stimulates the metabolic process, helps burn more fat, and reduces appetite, thus leading to weight loss.
How long does the body need to lose 10 kg?
This varies from one person to another depending on the body type, the extent of adherence to the diet, the practice of sports activities, and other factors, but it may take about six months.
How can I control my weight?
Body weight can be controlled by following an intermittent fasting system or practicing sports activities and eating a diet rich in fiber and protein while drinking large amounts of water.
How do I know if my weight is stable?
The body should be weighed periodically, about once a week, to know if there is a weight plateau or not, and the body's circumference can be measured.
How can I assess my ideal weight?
The body mass index (BMI) calculation should be used, where the weight in kilograms is divided by the square of the height in meters. The ideal weight ranges from 19 to 25.
How much time do I need to reach my ideal weight?
This period varies from one person to another, but the normal healthy rate of weight loss is one kilogram per week.
In conclusion, How do I maintain my weight? is one of the most common questions among many people who have followed a diet plan and reached a suitable weight. However, there are some rules that must be followed to maintain weight. It must also be taken into consideration that following a healthy system is a lifestyle and cannot be practiced for a short period and then abandoned.
