Many women have had this experience: after successfully losing weight using various methods, it's difficult to maintain the results. They might gain the weight back within a week, with even greater rebound. So, how can you maintain the effects of successful weight loss?
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First, maintain a regular exercise routine. You can choose some more interesting and creative exercises and exercise for 30 to 40 minutes every day. This will help you burn fat and control your weight. Examples include climbing stairs, gardening, cleaning the house, playing with your children, playing table tennis, and dancing.
Second, make a plan. You should pay attention to what you eat each day, how much you eat, and when you eat. The same applies to physical exercise; you should know the number of days you will exercise and when you will exercise.
Third, avoid prolonged sitting. Certain habits directly affect body shape, such as sitting on the sofa for a long time while holding the remote control and watching TV. Doing so puts the body in a completely passive state and does not burn any calories.
Fourth, reduce your intake of fat. When making salads, avoid using too much oil, replace high-fat seasonings with low-fat ones, eat more natural foods, and less processed foods.
5. Drink plenty of water. Drinking a moderate amount of soup with meals will keep your stomach feeling satisfied for a longer time. It's best to drink 6-8 glasses of water (about two liters) daily, and also eat plenty of vegetables and fruits. This will provide more vitamins and minerals and replenish lost fluids.
6. Cook for yourself. It's better if you cook for yourself, as you can choose more natural foods, such as whole-wheat bread and fruit for dessert.
7. Increase fiber intake. Include about 20 grams of fiber in your daily diet. This can reduce calorie intake by 90 calories. Fiber-rich foods include fruits, vegetables, and some legumes.
8. Avoid unbalanced diets. Like protein and carbohydrates, fat is an important nutrient for the body. A diet that excludes all fat can disrupt metabolism.
9. Eat smaller, more frequent meals. To avoid feeling hungry throughout the day and resisting the temptation of delicious foods, it's best to eat 4-6 times a day to prevent overeating due to infrequent meals. Between meals, you can have a piece of fruit, a piece of nonfat cheese, a serving of jelly, or a glass of yogurt.
10. Control your appetite. You should learn to resist the temptation of delicious food. Appetite often arises in the afternoon, when cooking or before cooking. At these times, you should eat some natural, low-fat foods. One of the best ways to stimulate your appetite is through exercise.
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