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Weight maintenance after reaching your goal Weight maintenance after reaching your goal

Our clients are taught to lose aswell as maintain weight.

Have you ever gone on a diet plan? Lost weight on it? Gained it back? Tried yet another diet? Lost weight? Oh! Gained it back? Most people who eventually lose weight and do keep it off have faced just the same. However, any diet plan you "go on" you eventually "go off." And when you go off that diet plan, then what?
This is the real time where the weight loss work comes in. It′s not so much losing the weight, although that can be challenging for sure. OK, you’ve reached your weight loss goal. Congratulations—you’re halfway there! Now all you have to do is make sure you’re going to maintain your weight. The challenge of weight management involves both biological and psychological factors.
 
Set Point Problem:Some people start regaining weight easily because they start eating a little bit more and exercising a little less, often without even noticing it.
 
The leading theories about obesity and weight management is the set point theory, according to this every individual has a natural weight that is  a weight that your body will try to return to and maintain whenever you have lost it. Actually, it is a misleading to call the set point weight a “natural” weight, since this implies that if you gain a little weight, the natural tendency would be to drop back down again to your normal weight. In fact, gaining weight, especially quite a bit of weight, appears to raise your set point substantially, while losing weight does not automatically lower it again. If you have always gained weight easily, have a history of obesity, and especially if you have had to struggle with food cravings, weight plateaus, increased appetite, you should expect that keeping it off is going to require some special attention on you.
 
Good news is that it is possible to maintain your weight loss, and that you do not need to become an expert in metabolic biochemistry and food analysis, or eat rabbit food for the rest of your life. However, DesiDieter  has identified some strategies for managing set point problems:
 
Know your caloric target for weight maintenance.
The first step towards lowering your set point weight and getting your body to cooperate with weight maintenance is to know how many calories you can theoretically eat every day to maintain your present weight. A simple way to figure this out is to take help of DesiDieter experts.
 
Work up (or down) to this calorie intake gradually.
Don’t just assume you can start eating at this maintenance level right away. The best approach is to increase your daily calorie intake by 100-150 calories (from healthy, low-saturated, complex carbs, and good quality lean protein food sources, of course) for one week, and watch the effect that has on your weight. If you continue to lose weight, or your weight holds steady, do the same thing again for another week, and continue doing this until you either reach your estimated maintenance target, or you start gaining weight.
 
Surely, you need to continue (or restart) daily recording of your calories and exercise during this period to keep things accurate, and if you have stopped weighing yourself frequently, you may want to start doing that again as well.
 
Exercise, Exercise, Exercise. It’s important ya………..
 
By far the most important factor in maintaining weight loss, is consistently high level of regular activity and exercise. Basically, you need to convince your body that storing energy as fat to protect against potential food shortages in the future is not a smart strategy because the food supply is adequate and you need that energy NOW to keep up with the physical demands of your present environment. Most likely, you will need to increase the intensity and duration of your exercise and other daily activity above what you did during the weight loss phase, so that your caloric expenditure stays a little higher than your maintenance level calorie intake (as determined above). For most people who are successful at weight maintenance, burning an additional 150-200 calories per day (in addition to your normal daily exercise expenditure) seems to do the trick, though you may need to take help of expert a little bit to find out what works for you.
 
Other Metabolic Issues
There are some evidence that regaining lost weight is often associated with a change in the normal ratio of fat and carbohydrates used as fuel during various states of rest and activity. Normally, fat is the predominant source of energy at rest and during very light activity, while glucose becomes predominant when intensity of activity increases to moderate and higher levels.It means that the tendency to regain lost weight could depend not only on how many total calories we eat, but also on what we eat and when we eat it.
 
If your bodies do shift into fat-preservation mode after weight loss, in order to promote weight regain, you might be able to partially counter this effect with dietary strategies. For example, one effect of being in fat-preservation mode is increased appetite, especially for foods high in simple carbs. To some extent, at least, a diet that relies on multiple smaller meals and is relatively higher in protein may counteract this increase in appetite (lean or low fat good quality protein, complex carbs and frequent smaller meals are both known to increase satiety), and also promote greater utilization of fat stores for energy. We’re not talking Atkins here—just a diet that involves keeping protein near the top of the recommended range (about 30% of total calories), carbs at about 50%, and fat at around 20%. A diet that emphasizes complex carbs and meals that are fairly low on the glycemic index, whole grains, beans, nuts, and other foods that are high in protein would help you.
 
Most Important, remember that everything you’ve heard about the negative effects of chronic stress, inadequate sleep, and poor nutrition on weight management will be potentially more significant during weight maintenance. So, do your homework and take DesiDieter with you if you haven’t already.
 
Don′t be afraid!
Keep doing what you’re doing- Keep track your food record, plan your meals, drink your water and scheduling your exercise.
Accept that you′re in this for life
Make sure your methods are sustainable.
Weigh yourself regularly and have an action ‘window’ 
Accept that there will be tough times & learn from your mistakes. 
Tackle your demons 
Find positive support; surround yourself with inspiring influences to reinforce your new lifestyle.
Think before you eat 
Remind yourself of the rewards of being slim 
Regards,
Keya Mukherjee Mitra
 

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