You have hit your goal months ago, but recently “maintenance crawl”. Jeans feel some tights, the scale has risen, although you do not do anything completely different. This common experience is not failure; It is life. Use this article to understand the reason and turn that moment into a plan. Learn the reason for the restoration, and what should be ignored (welcome, water weight), and useful habits that make maintenance stick again, according to the dietitian.
Why is the weight restoration happen?
Bodies adapt after losing weight and daily routine. Understanding these drivers can help you respond calmly and effectively.
1. Water weight
The weekend of the pizza or a few external salty meals can put additional water – not fat – wide. This can be reckless, especially if you avoid these foods before. “The weight rises and falls from day to day, often by 2 to 5 pounds,” says Koda. “This can be due to water retention and factors such as eating more sodium or carbohydrates. These fluctuations are normal, which is why it is more useful to look at the total directions instead of any one weight,” says Koda (says (1).
2. You move less without note
Non -exercise activity (steps, stairs, and boredom) often slips after reaching the goal. Less number of unconscious movements are equal to a fewer calories. Return intentionally to “backwardness” and easy (a short morning ring, post -meal picnic, stairs first) helps to bridge the gap without any marathon exercises (2).
3. You are less aware of what and how much you eat
Parts of drift. A few bites while cooking here, pouring generous there, and the amount of daily calories crawls. CUDA instructions: “In general, setting specific short -term goals is more realistic than the goal of dramatic or amplified changes on the scale.” For example, choosing targets such as walking 15 minutes three times a week or adding vegetables to dinner every night is more implemented than directing a big and rapid weight (weighing (3))
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4. I stopped registering
Without tracking, it is easy to lose sight of the patterns. “Progress is better measured by looking at the total patterns and trends instead of individual daily weights.” Tracking what you eat and drinking alcohol on a daily basis with myfitnessPal application is a great way to stay at the top of these patterns.
5. You do not get enough sleep
Weak sleep makes maintenance more strict. The search connects a short or low -quality sleep with increased hunger, eating high calories, and gradual weight over time. “Getting enough sleep quality is an important part of organizing appetite and managing a healthy weight,” says Koda.4).
About the expert
Lauren Koda, Road He is the food data coordinator in myfitnessPal. She obtained a Bachelor’s degree in Nutrition Science from Missouri State University and a master’s degree in nutrition diagnosis from Cox College. With over 10 years of experience, it specializes in nutrition for children, malnutrition and nutrition support.
6. Health conditions and medicine changes
Some cases and medications affect hunger, fluid balance, or metabolism. Do not ignore sudden changes. “If you lose or gain weight without trying, talk to your medical provider,” says Koda.5).
Infintered ways to maintain weight
Maintenance becomes easier for a layer of some healthy habits that you can repeat on the automated pilot. Start small, then set based on directions.
Giving priority to training on protein and strength
Protein and resistance training helps protect meage block and maintain complexes between meals. Cuda offers a practical basic line: “The recommended nutritional allowance for protein in adults is 0.8 grams of protein per kilogram of body weight, or approximately 0.4 grams of protein per pound.6), (7), (8) “”
Make a priority move
Book your day with a movement you already-after ten minutes in the morning, after dinner, and ladder when possible. Choose a repetitive step range; The consistency beats perfection. Set a simple movement floor (for example, from 6000 to 8000 steps) and link them with daily signals, phone calls, after dinner. If this is easy for a week, then photograph it with 500 steps or add for 10 minutes on foot.
Handrails for sleep and stress
The goal of those hours is from 7 to 9 hours (or 7-8 hours for older adults), and using simple tactics: “The process strategies include maintaining a consistent sleep schedule, reducing caffeine later in the day, and separating electronics at least 30 minutes before bedtime,” says Koda. On an equal footing, “Besides sleep, stress management is the key – vehicles such as deep breathing, mind, light physical activity, or outdoor time can help reduce stress levels,” she adds (she adds (3) (9).
Come back to track
Giving priority to regularly tracking a crawling part and re -calibration of the income. Record the registration, parts and drinks of the best you can – the estimates are fine. You do not need perfect entries. Fixed and complete records will appear for you for two weeks to be adjusted.
Related questions (common questions): Recovering weight after diet
How long should I try to lose if I recover a few pounds?
Cuda keeps it simple: “According to the US Department of Agriculture, the goal of losing reasonable weight ranges between 1 to 2 pounds per week (10). “
Do I need weight every day?
“How many times do you weigh yourself really depend on your goals and minds,” she says. If it is useful, look for it – just focus on the average/weekly trend lines. If this confirms to you, choose a lighter rhythm (11).
Earn again and I don’t know why. What should I do?
First, exclude medical problems: “If you lose or gain weight without trying, talk to your medical provider (5). “
The bottom line
Restore – it is repaired. Focus on what you can repeat: protein meals forward, simple strength, daily movement, fixed sleep, and light touch. Reconsider your weekly pace and keep it sane – “According to the US Department of Agriculture, the goal of losing reasonable weight ranges between 1 to 2 pounds per week.” Then judge the progress of directions, not a loud weight, and calmly adapt.
Pamphlet 6 reasons may gain weight after a diet First appear on MyfitnessPal Blog.
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