How to maintain weight after losing weight?
FROMPortal nutritionist Polina Vysotskaya told what the balance of KBZhU should be on maintaining weight and how a one-time overeating affects body weight.
Follow your drinking regimen
The rate of water per day for both weight loss and weight maintenance is 30 ml. for 1 kg. We often confuse hunger and thirst, so a lack of fluid is a common cause of overeating. Water is essential to maintain water-salt balance. Dehydration worsens the condition of the skin – it loses its elasticity and firmness.
Increase Fiber in Your Diet
Vegetables are an excellent source of coarse dietary fiber. Fiber fills the stomach and promotes long-term satiety. Passing through the digestive tract, it “collects” toxins and removes them from the body. Fiber helps regulate blood sugar levels and lowers cholesterol levels. Daily allowance: about 30 grams.
Try to eat more non-cooked vegetables with every meal. For dinner, replace the traditional side dish with green salad.
Keep track of the balance of KBZHU
For weight maintenance, the daily rate of fat is 1 g. for 1 kg. weight. The amount of carbohydrates is selected individually, taking into account the physical activity and individual characteristics of the organism (on average, it is 3 grams per 1 kg.) The daily protein intake: from 1.5 to 2 grams. for 1 kg. weight with regular training and from 1 to 1.5 grams if a person does not play sports at all.
Choose fruits over fresh juices
Juices can lead to weight gain – they are high in fast carbohydrates and almost completely lacking in fiber. For comparison: in 100 grams of fresh grapes – 62 kcal, in 100 grams. freshly squeezed grape juice – 100 kcal.
Do not create psychological discomfort: do not forbid yourself! Drink freshly squeezed juices when you need to increase your blood glucose level – with vigorous brain activity, for example.
Read the composition of the bread and loaves
Almost all varieties contain yeast and sugar. From personal observations: in 80% of cases, the most harmful products are those on which “from whole grains”, “fitness” are written in large letters. The simpler the composition of the bread and loaves, the better.
Don’t give up carbohydrates
The minimum amount of carbohydrates in the daily diet for weight maintenance is 4 grams. for 1 kg. (2 gr. On the decline). Less is dangerous to health (leads to exhaustion, disruption of the digestive tract, brain, nervous system). Only the brain needs 100 grams for normal functioning. carbohydrates! Listen to your body. If at the end of the day you feel lethargic, tired, drowsy, slightly increase the amount of carbohydrates in the diet.
Allow yourself to be “harmful”
If you ate a piece of cake and saw +1 kg on the scales in the morning – do not panic: this is excess liquid, not fat. It will go away in a day, as soon as you normalize the diet. To gain weight, you need to overeat regularly and for a long time.
Remember: the more restrictions, the higher the risk of food breakdowns.Text: Natalia Kapitsa