According to WHO data, in 2025 the world will have about 2.3 billion overweight adults, with 700 million obese. Weight is a recurring theme in many environments and the search for the ideal is nothing new.
Every year, the market for drugs that sell weight loss grows and new products are created, as well as methods and procedures to achieve the desired weight. It should be noted that many products sold as a solution are not effective and can cause health problems.
In addition to the battle against obesity and also global malnutrition, there is another problem not so much talked about, usually those who lose weight eventually end up putting it back on.
There are several methods for losing weight and gaining weight that are popularly known, and here we are going to discuss methods for weight maintenance and control.
-Do physical activities
One solution to keeping the weight off is to exercise regularly. You need to keep your body active so fat doesn’t accumulate in your body. It’s interesting to do it at least three times a week and it doesn’t always have to be the same exercises. You can bet on outdoor activities, yoga, swimming or even walking.
-Control what you eat
What you eat determines your weight. Always try to vary the dishes always eating lots of vegetables and vegetables. Eating fresh and colorful foods also makes a difference.
It is not necessary to avoid eating anything, a restrictive diet only generates compulsion and is not good for health. So, it’s okay to eat sweets or whatever you crave, but don’t overdo it.
-Do things with conscience
It is always necessary to be present in the moment so that it ends up crossing the line. Avoid making meals using your cell phone or watching TV, avoid skipping meals or procrastinating exercises.
If you’re aware of the things you’re doing while you’re doing it, it’s easier for you to notice the changes and focus.
-Follow up inspirations
Follow profiles of people who give weight loss tips, who pass workouts or record their own workouts for you to be inspired. On youtube, there are several channels that post challenges for viewers to do at home and transform their bodies.
-Restriction is not the solution
As stated earlier, constraining is not a solution. When you force yourself not to do something, you will only increase the urge to do it and overdo it. Know how to create boundaries and stay within those boundaries, whether it’s for food, exercise, or anything else in life.
-Check your weight
Set a date in the month to weigh yourself and write it down. When you do this, you can control when you are gaining or losing weight and you can detect what you may have done more or less in the month and adjust that. You don’t have to obsess over the number, but it’s always good to keep an eye out.
Create an exercise and eating routine that works for you and stick to it. The more consistent you are, the easier it is to do the right thing every day.
-Train your mind
Our brain is very powerful and like our body, if you train it, it adapts and gets better. So, read books that give you personal development. Teach your mind to silence fears and insecurities, train your feelings for and avoid stress. Creating a healthy state of mind is critical.
-Don’t cover yourself so much
In a few months you can gain or lose weight, and that’s okay. You need to create routines that fit into your life and that don’t make you anxious, the previous tip fits well in conjunction with this one to learn to deal with and accept variations without ending up falling into a loop of compulsion or bad habits.
-Use known techniques
To maintain the body or measurements, there are many techniques to always maintain the body without much effort. A good example is the use of the modeling belt to help with measurements and the Fukutsudzi technique, which consists of spending a few minutes lying down with a towel under the waist. These techniques are great for reducing measurement without actually influencing weight, where you model your weight your way and in your time.
Creating new habits is not an easy process, but the more consistent you are, the faster the adaptation and the results soon follow.
You need to synchronize your body and mind to work together and make the weight maintenance process a smooth one that won’t keep you up at night.