Maintain your weight

Weight loss is a constant struggle for many people who go on diets or regularly exercise to lose the pounds they want. However, once the desired weight is achieved, another challenge arises: maintaining it.

 

Many diets lose their effectiveness because after stopping the regimen, they lead to a rebound or "yo-yo" effect, causing weight gain even greater than the weight lost. The easiest way to lose weight and keep it off is to have healthy eating habits and exercise regularly. It is very important to have routines that are easy to maintain and that allow you to lead a balanced lifestyle. Here are 10 ways to do this:

1. Eat breakfast

There’s a saying that tells you to eat breakfast like a king, lunch like a prince, and dinner like a pauper. It’s important not to skip breakfast, as it’s the only way to activate the body in the morning and speed up metabolism. It's crucial to eat everything in the right proportion—there is no better diet than a varied one—and above all, not to skip meals, as it disrupts the body. Experts also recommend eating five meals a day, with breakfast as the foundation, and adding two snacks between lunch and dinner, one in the morning and another in the afternoon.

Green tea has many therapeutic properties that have been known to Asians for hundreds of years. Among its various recognized benefits, it is known to stimulate metabolism and the energy-burning process and is widely used as a key part of a healthy diet. It can be consumed three times a day after breakfast, lunch, and snacks. Asians even drink it during meals. It’s important to follow a healthy diet, avoid fats and sweets, and include fruits, vegetables, and grains.

3. Eat what you want, but in moderation

Once you've reached your ideal weight, it's natural not to want to eat only chicken or salad for the rest of your life. But you can’t give in to the urge to reintroduce all the restricted foods at once. According to a strict regimen, it's advisable to gradually include all types of foods and, most importantly, eat the correct portions. A varied diet allows you to control both your weight and your appetite. It’s a “lifelong diet” that ensures you never gain back the lost pounds.

4. Don’t fear the scale

Weight monitoring seems to be the key to never regaining weight. Pounds don’t appear overnight, but if you keep an eye on your enemies (the pounds), you're ready to eliminate them as soon as they reappear. If you want to be even more diligent, it’s a good idea to write down your weight every day and keep a weekly journal to track your progress. If the chart stays stable or decreases, continue with your regular diet. If it increases slightly, you know it's time to return to the diet and sweat a little more in the gym.

It’s important to eat slowly and chew well to ensure good digestion. Chewing initiates digestion and helps the proper absorption of nutrients. It's important to note that chewing isn’t just mechanical—food must be well broken down to be processed better. This avoids heavy digestion, which slows metabolism and lowers caloric intake. If you chew well, you can eat less. The brain registers satiety about twenty minutes after the first bite. So chewing well and eating slowly helps reduce food intake when the brain signals that you're full.



6. Zero sugar

After a long nutritional regimen, get used to saying goodbye to sugary drinks. Replace sodas, juices, and sugary sports drinks with water or sugar-free drinks. It’s important to avoid consuming empty calories—foods high in calories but low in nutrients—like sugar and its derivatives, as well as sugary sodas.

7. Lemon water

One of Eva Mendes' secrets to not regaining weight is drinking a glass of water (warm if preferred) with lemon upon waking and before going to bed. This ritual has endless benefits and can help you stay fit. Lemon is rich in vitamin C, which helps the body absorb calcium from food and store it in fat cells, thus promoting weight loss.

8. Always exercise

Get used to taking the stairs instead of the elevator. Try walking to places instead of using transportation—it’s a great option. When parking your car, don’t stop right at the finish line—try to walk a bit farther. These are small tips to improve your daily mobility. Moreover, it’s very important to be physically active for at least 30 minutes a day. This doesn’t necessarily mean going to the gym; it simply means keeping your body active and moving. You can do this at home with exercises that even include household chores. It’s important to establish a daily routine and stick to it.

Quinoa is a food originally from the South American Andes. It’s similar to brown rice but has a finer and smoother consistency. It contains twice the protein of regular grains and includes all essential amino acids to strengthen muscles. It’s rich in iron, potassium, vitamin B, magnesium, zinc, and copper, has high fiber content, and is gluten-free. These are just some of the reasons this seed has become popular. It’s an excellent alternative to rice and can also be used to make diverse dishes like bread, gnocchi, cakes, salads, or even quinoa paella with seafood.

Research shows that people serve and eat up to 20% more when the food is the same color as the plate. Experts believe this happens because we tend to fill our plates mindlessly. However, color contrast can serve as a visual cue to reassess portion sizes. Additionally, some argue that plate size also influences eating—on a large plate, portions look smaller, encouraging more servings and intake. Choosing a small, dark-colored plate makes portions look larger and makes you feel fuller with less food. In conclusion: use a small, dark plate.