Congratulations! You have just managed to meet your weight loss objective. However, this is not the end of the road since you had to work extra hard to maintain your newly acquired weight. Most people on a weight loss program always end up regaining it after a few months or a year, even if they went through the best weight loss programs in singapore. Therefore, it would be logical to say that losing weight is just the beginning of a continuous journey that might take a very long time to become permanent in your life.

Your brain is always wired to regain the fat cells after successfully losing several pounds. It does this by trying to trick you to eat more food and slowing down your body’s metabolism rate. As such, thousands of people regain their previous weight shortly after losing it. We have therefore come up with various strategies that you can always use to maintain your current weight.

Keep Your Exercise Routine
Most people are highly likely to stop their daily exercise almost immediately after attaining their most coveted weight. However, this will only lead to weight regain a few months after you have lost it. You can combine both aerobic and strength training exercises, which are essential for building healthy muscles, instead of relying on one exercise method. Exercising for at least 30 minutes every day will also help you burn extra calories and increase the body’s metabolism rate.

Find a Support System
You are less likely to relapse to your old eating habits if you have a partner to watch over you. A spouse, best friend or a family member can act as your support system since they will always have your best interests at heart. These people will hold you accountable in case you veer off from your weight loss program, and they will always encourage you to keep trying. Therefore, it is important that you have trusted people involved in your weight loss journey if you want to emerge successfully.

Watch your Diet
Unhealthy eating habits are the main reason why most people always regain their lost weight after many months of clean eating. Your diet should mainly comprise of whole grains, proteins, vegetables, and fruits. Caffeinated drinks, saturated fats, and alcohol of all types will only add a few calories that are hard to shed off later, so you should avoid daily intake as much as possible. Attaining your desirable weight doesn’t mean that you can eat everything that comes your way without checking your calorie intake. However, most weight watchers are highly likely to start taking higher amounts of carbs and sugary foods the moment they attain the weight they have been looking for as a way of rewarding themselves for a job well done. This will automatically lead to a weight gain after a few weeks.

Get On the Scale
You are highly likely to maintain your weight if you are checking your weight frequently. Checking your weight every week keeps you aware of any fluctuations that you may have in your attempts to maintain your current size. This allows you to adjust your exercise routine and your diet accordingly.

Find Your Normal Routine
There is a high chance that you ended up losing weight without finding the perfect routine. While this may have worked well during the weight loss, it might not be possible to maintain your new weight without following a particular trend. There will be times when you will be attending parties, and you do not want to stick to a glass of water, while everyone is taking champagne. Therefore, you need to lay down the exercise rules, plan your meals, and adopt a new way to cope with stress and other food cravings. Otherwise, you will end up regaining every pound that you tried hard to lose if you do not follow a particular plan.

Maintaining your new weight after losing is not as simple as it appears. You will have periods when you want to satisfy your sweet tooth, but you should not overdo it. Remember that every extra calorie in your body is converted to fat and glycogen, which are catalysts for weight gain. Therefore, you should try to watch your diet, exercise frequently and adopt a healthy lifestyle for you to retain that weight that you have struggled so much to achieve.

Old habits are difficult to let go, not even when you are trying to lose some few pounds. You will always try to use other alternative means on your quest to lose weight, but all this will be in vain if you are not willing to break some of your old habits. Some people fall prey to various habits knowingly or unknowingly until they can no longer live without them. But did you know that these methods could be hurting your efforts to lose weight? Some of this habits that you need to drop from your routine for you to lose weight include:

1. Skipping Breakfast
A vast majority of employees and working professionals tend to skip breakfast for a variety of reasons. Some people will wake up late leaving them with little time to get to work while others do not like to eat anything in the morning. Others will only drink a cup of coffee, but this is not sufficient for breakfast. A healthy breakfast comprises of a fruit or vegetable, protein, and carbohydrates rich in fibre. This gives a boost to your metabolism and reduces your chances of overeating during the day.

2. Poor Sleeping Patterns
Inadequate sleep disrupts the appetite hormone, leaving you hungry throughout the day. This puts you at very high risk of binging on sugary and high-fat food leading to the increased amount of calories in the body. Therefore, it is time that you sleep 7-8 hours every night if you are on a weight loss program.

3. Overreliance on Low-fat Foods
You will always find a low-calorie intake as one of the important weapons to losing some pounds. However, professionals providing Singapore’s best weight loss program will encourage you to take at least 1200 calories a day to prevent malnutrition and a disruption in the metabolic rate. Remember that a high metabolism leads to healthy weight loss, so you still need to take enough calories every day for energy.

4. Not Drinking Water
Most people will go for days without taking a single glass of water. Others will opt to use cold drinks such as sodas to quench their thirst instead of drinking water. However, cold beverages are only going to raise the number of calories in your body and make you heavier. Therefore, you should seriously consider taking at least eight glasses of water every day to boost your metabolism.

5. Rapid Eating
Eating fast is a common habit for the busy people, but it does more harm than good. The fact that your concentration is not on the food raises your probability of overeating. Similarly, the stomach takes approximately 20 minutes to register you are full. This means that you are likely to eat more than you should. Therefore, it is crucial that you give yourself time to chew well before you swallow.

Certain habits are harder to stop while others take a shorter time to get rid of. Some people will always use all the habits stated above and other popular ones like dieting unknowingly, only for them to realise later that they have been doing more harm than good. Some companies offering the best weight loss in singapore also give you help with particular habits.

For most people today, obesity and weight gain remain a nightmare. Those suffering from terminal illnesses such as cancer, diabetes, and high blood pressure, are prone to having their symptoms worsen. For anyone trying to maintain healthy blood sugar levels, being overweight is a major concern. People whose families have a history of diabetes should watch their weight, to decrease the likelihood of developing diabetes.

Importance of Blood Sugars and Insulin Hormone

Everything you eat is broken down into glucose that is essential in producing energy for the body. The pancreas secretes insulin – a hormone which controls the amount of glucose entering the bloodstream. Excess blood sugar is either excreted out or stored as body fat. When your body fails to properly break down glucose, you may have type 1 or type 2 diabetes.

Type 1 and Type 2 Diabetes

For type 1 diabetes, the body produces enough glucose, but the pancreas releases insufficient insulin for the blood sugars to enter the cells. As a result, glucose levels in the bloodstream rise rapidly but the body tissues are unable to use it for energy. Therefore, the body begins burning fat and muscles to produce energy, leading to unhealthy weight loss.

Type 2 diabetes, on the other hand, is often associated with obesity and excess weight gain. People with type 2 diabetes usually have high insulin resistance, making it harder to control blood sugar levels.

Losing Weight and Improving Diabetes Symptoms

Losing a few pounds has proved to improve the symptoms of diabetes in most people in different ways. Some of the ways include:

  1. Enhancing Insulin Resistance

People with type 2 diabetes face increased blood sugar levels as their bodies respond poorly to the effects of insulin. The body’s tendency to resist insulin rises with weight gain. However, gradual weight loss improves the body’s ability to readily use insulin to control blood sugar levels in the body.

  1.    Lower Risks of High Blood Pressure

Heart-related complications are common in diabetics, as diabetes increases the amount of unhealthy cholesterol while decreasing healthy cholesterol levels in the body. As a result, the heart has to work harder to pump blood to other parts of the body. Therefore, you may want to consider the best weight loss program in singapore, to improve your heart condition.

  1.    Reduction of Blood Glucose Levels Becomes Easy

Higher blood sugar levels will deteriorate any diabetes symptoms that you may have. However, it’s easier to manage the levels if you are engaging in healthy weight loss techniques, such as exercising and eating a balanced diet. Exercising stimulates the conversion of glucose to energy, leaving little to be converted into fats.

  1.    High Body Metabolism after Weight Loss Encourages the Conversion of Blood Sugars to Energy

If your body constantly requires energy, you will use up a lot of blood sugars. Therefore, your pancreas will secrete more insulin to convert glucose into energy when you have a healthy weight. Otherwise, the constant need for insulin will leave you tired, if you do not have enough muscles to handle the process of regulating blood sugar levels.

Maintaining a healthy weight is important if you have diabetes. Exercising at least 30 minutes a day not only helps you burn off fats but also reduces unhealthy cholesterol in the body, which may lead to heart-related diseases. You should consult your doctor before starting any weight loss program to understand what is ideal for your health condition.

Losing weight is never easy. It involves sacrifices, mistakes, and no small amount of effort for you to achieve the weight of your dreams. Weight loss treatment begins the moment you start viewing it as a goal that you need to complete and not a chore. You must keep exercising, following a restricted diet, and make some changes to your lifestyle before you can eventually keep the weight off permanently. Even Singapore’s best weight loss programs will not help you if your diet is unhealthy.

This may appear impossible, but it is achievable if you have the right motivation and attitude. Diet is the most significant component affecting your weight. In fact, you have a high chance of regaining weight if you do not stick to a healthy diet. In this article, we will discuss all the ways that diet will affect your efforts to lose weight.

Calorie Intake
Every meal you take contains a specific amount of calories. Refined foods, as well as foods with high-fat content and sugars, have a large number of calories. Whole grains, on the other hand, have a lower calorie content making them a favourable choice for anyone on a quest to lose weight. Consuming at least 1200 calories per day helps to regulate your metabolism. Excess calories are stored as fat. Over-consuming calories will lead to many unused calories and weight gain.

Your Food Portions
It is advisable to eat small helpings every 3-4 hours instead of binging on one large meal. Eating small servings ensures that the body picks the nutrients it needs before converting all the excesses into glycogen and fats. A balanced diet also contains a lower amount of calories hence making your efforts to lose weight a little easier.

Pleasure and Comfort Eating
Most people relieve stress and depression by taking lots sugar-laden snacks or deep fried items rich in calories. Others always end up snacking while watching a movie or using a computer. You will always enjoy every bite, but end up taking more than enough since you are no longer concentrating on the food. Remember that binging on comfort food when stressed will not solve your problems, but it will only add another layer of fat for you to worry about.

Bad Eating Habits
Poor eating habits are not only going to give you trouble when trying to lose weight but also negatively affect your overall health. Skipping meals as a way of losing weight activates your hunger hormones resulting in overeating later in the day. Taking a lot of caffeine and alcohol will make your quest to lose some weight even more challenging. Therefore, you should limit your intake to one cup of coffee or a glass of wine a day and nothing more than that. Remember to stick to a balanced diet with a higher preference for fibre-rich foods as well as low carbs to keep your calorie intake as low as possible.

A restrictive dietary program is a good option when you are looking to shed some pounds permanently. There are different ways to adjust your diet during your weight loss treatment ranging from dieting to avoiding particular foods completely. Remember that losing weight is a personal responsibility, so there is no point starting a weight loss program in singapore if you are not going to completely commit to it.