Maintaining Weight Reduction Following a Diet

Written by Kenneth Lee 2020-08-28

Table of Contents:

7 Tips to Prevent Weight Gain After Weight Loss

Prevent weight gain after weight loss with these 7 tips. Don’t throw away your hard work!
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Once you have achieved your goals and lost weight, it can be hard to stay motivated and sustain weight loss. Keeping weight off after a diet and/or exercise routine requires a lot of discipline. Many people will slip back into their old habits and put back on the weight they worked so hard to lose. In this video, we’ll teach you how to not gain the weight back after losing it and how to stay motivated to keep weight down long term. Maintaining your weight is a psychology game rather than a physical game. These tips will help you keep the right mindset and put you on track towards keeping weight off after weight loss..
7 Keys to Keeping Weight Off.
(0:52) Keep the structure.
(2:08) Diet, Hydration, Sleep, Exercise/Movement EVERY DAY.
(4:20) Track your non-scale victories (NSVs).
(6:16) Keep weekly check-ins to minimize the drifts.
(7:30) Reinvigorate with a new body challenge.
(8:29) Remember why you started.
(9:35) Help someone follow your path.
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-Dr. Balduzzi + The Men’s Health Experts @ The Fit Father Project.
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**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.

Maintaining Weight Reduction Following a Diet

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Avoid Fat Regain After The Diet

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How to avoid fat regain after the diet is over. Some specific plans to use for those who have been folliwing a strict approach to dieting for a long period of time and don’t want to risk putting body fat on quickly.

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How Do I Maintain My Lost Weight? Maintaining Weight After Weight Loss | Dr Borude

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Unfortunately, many people who lose weight end up gaining it back. However, don’t let this discourage you. How can you maintain weight after the weight loss? What are the most effective ways to lose weight? Is it necessary to have a proper diet to maintain weight?
All these questions have been answered in this episode..
For more information on weight maintenance, maintaining weight loss and more follow Dr Borude on his Bariatric channel on Facebook and Youtube..
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How I Maintain My Weight {after YEARS of dieting}

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This is how I have been able to easily maintain a healthy weight after years of yoyo dieting!
Disclaimer: This is after I healed my body and metabolism from my years of dieting/restriction/bulimia. After my body had learned to trust me again, I could eat intuitively without weight gain!
If you’re still struggling with dieting or an ED, watch my videos in this playlist: https://www.youtube.com/playlist?list=PLkqCILnNgj2UXFSqnCqnn_tx1ZJW4OJ9Y.
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Weight Maintenance Diet | How To Increase Calories After A Diet To Maintain Weight Loss

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Weight Maintenance Diet | How To Increase Calories After A Diet To Maintain Weight Loss // In this video, I’m going to share with you how to increase your calories in a diligent, step-wise fashion after you finish a diet to increase sustainability and the likelihood you maintain your weight loss! By the end of this video, you’ll know exactly how and when to increase calories after a diet. This is the same process I’ve used to help hundreds of people just like you maintain their hard-earned weight loss!
Get Access to My FREE Weight Maintenance Education Library and Calculator: https://thepaulsalter.com/library-of-maintenance-education.
11 Tips to Successfully Maintain Weight Loss After A Diet: https://thepaulsalter.com/11-tips-to-maintain-weight-loss.
RECOMMENDED WEIGHT MAINTENANCE EDUCATION:
11 Tips to Successfully Maintain Weight Loss After A Diet: https://thepaulsalter.com/11-tips-to-maintain-weight-loss.
5 Unexpected Challenges You’ll Face Trying To Successfully Maintain Weight Loss After A Diet (And How to Overcome Them): https://thepaulsalter.com/5-unexpected-challenges-after-a-diet-2.
Your Permanent Weight-Maintenance Blueprint: How To Maintain Weight Loss the First 12 Weeks After A Diet: https://thepaulsalter.com/12-week-blueprint.
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#paulsalter #weightmaintenancetips #preventweightregain

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How to maintain your weight loss with Dr. Joey Shulman

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Dr. Joey Shulman’s maintenance plan will keep you mindful and on track while also allowing you the flexibility to indulge here and there.

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8 secrets from losers who keep their weight off

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Consider the surprising habits of people who lose weight and keep it off over the long haul. Spoiler: Taking time to celebrate made the list. Get more healthy living tips from the Mayo Clinic App: http://mayocl.in/2tbMb57

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How to Maintain Weight Loss After a Diet To increase your chances of weight maintenance after a diet, plan for a transitional phase after you reach your goal weight. 1 During this time, make slow adjustments to your lifestyle and watch the effects on the scale. Abrupt changes are likely to cause weight regain.How to Go Back to Normal Eating After Weight Loss or a Diet Eat mindfully.. Incorporate conscious eating habits at meals.

Read: Ceylon Tea Benefits and Negative Effects

Make a pact with yourself that you’ll avoid mindless.Do weight yourself once a month just to keep in touch with your weight and if you notice a big difference (not a couple of lbs!) then be slightly strict for a couple of weeks. Obsession will only make you hate weight loss and go mad. Exercise.Reverse Dieting is a method to get back to a healthy and sustainable calorie intake after a period of dieting.

The idea is to slowly add high-quality calories back into your diet and build up your metabolism to handle the calorie increase.To qualify, they have to lose at least 30 pounds and keep the weight off for at least a year. And when experts study NWCR participants, their efforts reveal this bleak checklist of post-diet strategies that nobody enjoys: 1. Exercise at least an hour a day, almost every day. 2.

If you begin to exercise or exercise more after you reach your goal weight, add a few extra calories a day. If you weigh 160 pounds, and walk for 30 minutes, you burn about 90 calories, according to the MayoClinic. Add between 50 to 90 calories to your daily.Schedule regular visits with your bariatric team to keep your weight loss on track.

Follow your recommended nutrition plan diligently to ensure you receive adequate nutrition and maintain muscle.”To maintain a weight loss, I recommend people exercise at least 30 minutes a day on most days of the week and do strength training twice a week,” says Jim White, RD, a registered dietitian and.Well most of the commercial weight loss diet plans tend to offer post-diet advice and maintenance. You can also evaluate how good a weight loss plan is based on what it offers for afters.

If you are following a weight loss plan which is easy and you are happy are with it you are likely to follow the post-diet.How to Maintain the Body after Weight Loss Staying Skinny You need to keep your body lean things to watch out for, such as the following. Be Conservative of What You Eat After Getting Slim If you have been carrying out a method in the diet of fasting or dietary restrictions, especially.By eating fewer calories than your body needs to maintain its weight (i.e., sustaining a calorie deficit), you will lose weight.

However, if your calorie deficit is above 35%, you will increase your likelihood of experiencing more hunger, slowing your metabolic rate, and.“As you transition off the ketogenic diet, start to slowly decrease your fat intake while upping your intake of lean proteins, vegetables, and wholesome carbohydrates, like fresh fruit, whole.It is vital to maintain weight loss to obtain health benefits over a lifetime. Keeping extra weight off takes effort and commitment, just as losing weight does.

Weight loss goals are reached by a combination of changes in diet, eating habits, and exercise. In extreme circumstances, people turn to bariatric surgery. Weight loss maintenance.

The last studies showed that from 20 people who have lost kilos through diet only 1 succeed to maintain the new weight after renounced at the diet. The others 19 in a very short period of time gain back the kilos. These are good reasons to start to take actions and to discover how to maintain weight after diet.

How To Maintain Weight After Diet 1.These are Karen’s tips for people for successfully maintaining major weight loss forever: Weigh on the scale once a day, every day, and record your weight. Look at the trend lines of your weight over a whole month to know where you stand.

List of related literature:

To maintain weight loss, you must maintain the lifestyle changes that got you there: eating the right amounts of the right foods (lean meats, vegetables, fruits, grains, less salt, and smaller portions of treats) and exercising four to five times per week.
from DASH Diet For Dummies by Sarah Samaan, Rosanne Rust, Cynthia Kleckner Wiley, 2014
If you believe that your body is hibernating, and you believe you eat less than you “deserve” to eat given your exercise level, the solution is to increase your daytime calorie intake to an appropriate level, stop living in calorie deficit, and curb binge eating.
from Nancy Clark’s Sports Nutrition Guidebook by Nancy Clark Human Kinetics, 2019
Repeat as needed until you either gain back what you lost or your weight is stable at a place where you feel good.
from Keto Quick Start: A Beginner’s Guide to a Whole-Foods Ketogenic Diet with More Than 100 Recipes by Diane Sanfilippo Victory Belt Publishing, 2019
Before changing your diet to meet any of your goals, talk to your doctor, nutritionist, and perhaps a doctor specializing in natural and nutritional medicine about the foods you want to add to your daily menu and your overall diet plan.
from Eating Clean For Dummies by Jonathan Wright, Linda Larsen Wiley, 2011
The first step is that calories should be adjusted to the maintenance level, that is the caloric intake that will maintain your current weight or body fat.
from The Rapid Fat Loss Handbook: A Scientific Approach to Crash Dieting by Lyle McDonald Lyle McDonald, 2005
Once you have an idea of your current maintenance intake, you need to reduce calories below this point to enter an energy deficit and achieve weight loss.
from Bodybuilding: The Complete Contest Preparation Handbook by Peter J. Fitschen, Cliff Wilson Human Kinetics, Incorporated, 2019
As for your postworkout routine, remember that eating sugar and protein elevates the concentration of insulin in your blood and encourages fat storage rather than fat burning, so try to drink only water or green tea for as long as possible.
from Belly Fat Breakthrough: Understand What It Is and Lose It Fast by Dr. Stephen Boutcher Gallery Books, 2014
To maintain your body weight, you must be able to balance the number of calories you take in (or eat) and the number of calories you burn.
from The Lazy Girl’s Guide to Being Fit by Namrata Purohit Random House Publishers India Pvt. Limited, 2015
Remove as many temptations from your living space as possible, and be mindful of why you started eating keto in the first place.
from Keto for Women: A 3-Step Guide to Uncovering Boundless Energy and Your Happy Weight by Leanne Vogel Victory Belt Publishing, 2019
Either visit fitness.mercola.com or search my site for my short book Dr. Mercola’s Guide to Optimal Fitness for more practical information on how to incorporate more exercise and movement into your life.
from Fat for Fuel: A Revolutionary Diet to Combat Cancer, Boost Brain Power, and Increase Your Energy by Dr. Joseph Mercola Hay House, 2017

Kenneth Lee

An elite martial artist and passionate pharmacist, dedicated to the synthesis of new medications for different human ailments.

Maintaining Fitness While Dealing With an Injuries

36 comments

Akinogor 2020-08-28 - 20:15

Can I have an advise with alcohol if it’s ur job to drink? Like PR job..

Muril 2020-08-29 - 00:13

I suggest you guys just bring your calorie intake up either 50 or 100 calories a week depending on how long you’ve been dieting.

Nakree 2020-08-30 - 06:41

So I dieted down, by way of Keto and lost a substantial amount of weight including muscle…and I’m caught in a very unhealthy cycle, I’m now at 106lbs on a 5”6 frame. Eating sub 600/ 700kcals a day and sub 20g of carbs which only come from veg such as broccoli/salad etc. I’m also majorly fearful of the damage done and reversing out of it. Would you suggest increasing kcals via protein/fats alone until a more suitable intake is achieved and then look to try and introduce carbs? Cardio is also high….�� got to this point by enjoying the Keto way of life….introducing IF….extending the IF to 18hr fasts and then feeling too full in the eating period etc. I’m sure I’m not the only one to have done this

Kazralmaran 2020-08-31 - 10:05

Another amazing and very helpful video Dr. A. Thank you for sharing your best ideas.

Direhammer 2020-08-31 - 12:08

I always bounce back after losing weight, might try your method to se if it works

Dazilkree 2020-09-01 - 08:31

Weight gain after weight loss is a common problem among us. Thanks for your tips to prevent them. Learned a lot from your video. I appreciate your hard work.

Adonrad 2020-09-01 - 10:05

This helped me so much omg!! I’m almost looking forward to maintenance stage now!! ��

Sagore 2020-09-02 - 00:50

I am 14 years old I did keto and then I started to watch calorie I lost a lot of weight I haven’t been watching my calories for too long maybe 3-4 weeks how do I know if I have metabolic damage

Aradal 2020-09-03 - 12:15

Very well explained video from beginning to end. Thanks for sharing!

Tutilar 2020-09-04 - 17:01

All of the tips mentioned in this video are great! Thanks a lot, it should help me out tons.

Hellfont 2020-09-05 - 03:48

Great video and very thoughtful.. Thank you for sharing with great explanation, I am going to share this tips with my friends.

Sirargas 2020-09-05 - 17:41

Hi paul, i’ve been subscribe and watching your video..congrats on the soon coming baby.

I have check all your video (i mean a lot) but i found that you never excatly make a video on what a regular non contest people should do to lose weight..i know that u always say that we need to track our diet, i’ve done that, but i’m still clueless what to do next..

i tried dropping my calorie but it felt like i’m fighting with myself and ended up gaining 1kg only after 1 week trial….

Before that..
i succeed in dropping 8kg last year doing keto, got platou then i found that i need to still get my calorie intake lower when doing keto, whicj kinda bumped me out..because whats the point on doing keto when it’s just another calorie counting stuff i need to do..

I’m really lost here..would love to hear feedback from u..

Regards
Radhi

Fenrishakar 2020-09-06 - 20:22

thanks for sharing these tips seem great. Nice to see you make vids agian!

Buzan 2020-09-07 - 09:22

Thanks. Love the well rounded content. Not up to the keeping it off part yet, but on the path:)

Nilalune 2020-09-07 - 22:37

Thanks you so much!!! I love how you explain things. Lov from Spain

Shaginn 2020-09-08 - 13:34

Hi Paul. I have lost probably 80lbs in the past year with myfitnesspal. I’m down to 140 and I’m happy with my progress but I want to maintain weight, but I’m afraid to move my calories from about 1500 to the 2200 that the app says is my maintenance. What should I do? I do about 2.5 hours of cardio a week

Nalmedora 2020-09-08 - 15:38

Can I ask you please, I am in the same situation, my body is healing from all that starvation that has happened during my ED, but I wasnt eating intuitively for two weeks (was a lot overeating) and I have gained so much weight and I am a way over my set point. Will this balance out over time? What can I do for it?

Laimand 2020-09-09 - 22:44

I don’t want to be a normal human I’m want to be a beast.�� people like us enjoy not being normal, we love to be challenged. Because we are Greeks gods and you’re Zeus �� great video.

Kazinris 2020-09-11 - 03:07

Thanks for the information. My weight always yo yos like this

Adorarin 2020-09-11 - 15:34

Hi my name is Emma smith if you went to know how to lose weight 62lb in few months contact me [email protected] gmail.com it’s 100% safe and no side-effect. thank you

Celen 2020-09-12 - 07:43

needed this❤️, i had an eating disorder for the past few weeks now, haven’t eaten carbs in a month, and now i saw this, i was too conscious about my body that i didnt know i wasnt satisfying it. this gave me the realization i needed, from this day forward, i’ll listen to what my body wants

Gojas 2020-09-12 - 21:17

Oh my god Paul you’re going to be there? Will you be having a meet up if some sort? I’m coming over from Ireland and I would be honoured to meet you. I may faint, but that’s ok.

Vugami 2020-09-13 - 05:29

I thought it was a commercial didn’t even notice the video started lmaoaoaooa

Starsmith 2020-09-13 - 15:00

I love that you made this video. I have drifted a few ties and this will help keep me on track. Thank you!

Nigrel 2020-09-15 - 02:38

Hi Paul, you mentioned at the end that this is NOT for post competition physique athletes who are most concerned w getting hormones back up to a healthy level. I am in that very such position right now. Went from 198-170lbs for my show; now it’s over and I’d love to know your thoughts on the appropriate rate of weight gain. Especially during the first 4-6 weeks. Thank you for all the awesome content man! Its been a heaven-send during this prep.

Dik 2020-09-16 - 03:52

Thank you so much for this very informative and helpful tips. on preventing weight gain. I really need this. Appreciate your videos. Keep it up!

Doombeard 2020-09-16 - 15:04

Would the 15-25% increase be total increase, or would that be split into smaller increases over the 4-6 weeks?

Balladolas 2020-09-17 - 17:52

Hi im 5ft 42yrs and 113lb. Been on deficit for 4 months to lose body fat. Exercise os 5 days week comprising on home weights and cardio. Cardio most days 20 to 30 uphill fast walk. Sometimes hiit instead. 2 x lower body days, 1 upper, 1 x full body 1 x abs and hiit.
Am on 1250 cals and count macros approx 114g protein 110 carb 40 fat.
Whats best to start reverse diet i still need lose juat couple lb but want to tone

Brashakar 2020-09-17 - 22:25

In this video, I share with you how to increase your calories in a diligent, step-wise fashion after you finish a diet to increase sustainability and the likelihood you maintain your weight loss!
What strategies have you implemented to increase calories after a diet in the past? Comment below and let me know!

Majinn 2020-09-19 - 03:34

Paul I am really confused I have lost 20 pounds in total in last 1 yr with 2-3 rounds of diet.Is it ok to do more rounds of diet? Just took 1 month break

Felhanaya 2020-09-19 - 19:56

I have been struggling with keeping the weight off right after losing it, this helps so much on how to change that.

Shaliri 2020-09-20 - 06:51

You made me cry omg �� I cut foods out of my life about a year ago because i just thought it was the right thing to do.. I had a passion to clear acne.. still do, but I took a lot out like wheat dairy, and now it seems to be meat. I’m not allowing it to be like that.. when I traveled I really saw how my body was in pure happiness bc I ate careless but comforting.

Ghogrinn 2020-09-20 - 23:56

this is the first time i am seeing ur video..i have only two weeks to lose weight..i am 66kg now..1 year back i was 48kg.. i gained weight by taking antidepressants..now i have stoppes ot..but i can not bring my body back..can i follow intermittent fasting..pls rpy me..

Mesho 2020-09-21 - 04:18

Sir I have lost 8 kg in 3 months. I had reduced it by stop eating rice and reduce nu of chapaties from 6 to 3.I have increased protein salad vegetable intake.Now I have reached my ideal weight.Now I want to stop my weight loss.I am feeling with same diet my Wight is falling.Should I start increasing by carbohydrates to stop decreasing my weight?

Doomredeemer 2020-09-21 - 19:58

JoJoramar 2020-09-22 - 18:44

Hi Paul, I am an intermediate gymmer. I did an 6 weeks fat loss program and lost 6 kgs of fat. Now I am 80kgs and my bodyfat % is 19%. Currently on 1,200 calories a day. I want to maintain this body of mine. Please guide me as to how shall I go about maintainaince calories?

Maintaining Weight Reduction Following a Diet

7 Tips to Prevent Weight Gain After Weight Loss

Avoid Fat Regain After The Diet

How Do I Maintain My Lost Weight? Maintaining Weight After Weight Loss | Dr Borude

How I Maintain My Weight {after YEARS of dieting}

Weight Maintenance Diet | How To Increase Calories After A Diet To Maintain Weight Loss

How to maintain your weight loss with Dr. Joey Shulman

8 secrets from losers who keep their weight off

Maintaining Fitness While Dealing With an Injuries

Maintaining Your Muscles Mass which means you Don’t Lose It

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