Have you hit a crossroads in your weight loss journey after weeks of intermittent fasting, healthy eating, and moderate exercise? If so, you’re not alone.
Learning how to lose weight is only half the battle—understanding how to lose weight and keep it off is the more significant challenge. Fortunately, Simple has you covered with our top tips to successfully keep weight off after fasting. The best part? You won’t have to count calories or change the lifestyle you love.
Let’s get started!
What Happens After You Lose Weight?
Intermittent fasting can feel like an extreme lifestyle change. Instead of eating whenever you feel like it, you consume all of your day’s nutrients during one primary eating window. Your fasting triggers a metabolic switch which allows you to burn unwanted fat for energy so you lose excess body fat. But, intermittent fasting isn’t a diet that you follow temporarily to lose weight. It’s a healthy lifestyle change you’ll continue to keep the positive results you’ve achieved.
It can be tempting to return to your previous lifestyle once you’ve reached your wellness goals. Sometimes those old habits slowly creep back into your life and you don’t notice until it’s too late.
How to Keep Weight Off After Fasting
Consistency is essential is you want your weight loss to be permanent. Keeping weight off will be simple if you incorporate the following tips with your current fasting routine. That way, you’ll experience the ultimate results.
1. Stay Motivated
Setbacks are common, especially when you try to incorporate weight loss into an already-busy schedule. Don’t let one-off instances like a missed workout completely derail your journey; anticipate roadblocks, and stay motivated. A leading tip to stay motivated is to set a variety of weight loss goals.
For instance, tap into your internal motivation to set a goal, like the desire to get healthier. Then, use external motivation, such as the thought of an upcoming event or vacation, to set another goal. Together, your internal and external motivational goals can push you through a plateau.
2. Be Consistent with Your Diet
Nutrition plays a significant role in your effort to lose weight and keep it off. So, avoid or eliminate foods that are processed, high in sugar, or contain refined carbs like white bread, white pasta, or fruit juice. The refining process strips carbohydrates of their natural fiber content, which means they won’t help you feel full for long. Instead, your diet should be rich in fiber and protein. Both of these nutrients help you to keep excess weight off since they reduce your appetite and promote fullness.
Likewise, be sure to stick with your current intermittent fasting protocol. If you feel brave, now might be the time to advance to a longer fast. Check your Simple app for personalized recommendations of which protocol is best for you.
3. Stick With Your Hydration Goals
Hydration is crucial for weight loss and overall wellness. If you drink a glass or two of water before you eat, it helps you feel full and can keep your calorie consumption in-check during your meals. It can also reduce your calorie intake by a whopping 13 percent. Plus, water intake is essential to help your body’s daily functions, like your metabolism, run smoothly.
4. Get A Good Night’s Sleep
Did you know when you don’t get enough sleep it can negatively affect your ability to lose weight? Sleep deprivation creates higher levels of ghrelin, the hormone that increases your appetite, and lower levels of leptin, the hormone that curbs your appetite. So, you essentially feel driven to eat more when you’re tired. Proper sleep can aid in weight management and help you feel more in control of your eating habits.
5. Keep Your Body Moving
While physical activity is vital for an overall healthy lifestyle, regular exercise also helps you burn extra calories and increase your metabolism. Studies have shown 200 minutes of moderate physical activity a week—or just 30 minutes each day—makes you significantly more likely to maintain your weight. So, a small amount of daily physical activity is a must if your goal is keeping weight off.
6. Cut Down on Screen-Watching
If you’re guilty of watching TV or your phone while you eat, it’s time to nip that habit in the bud. Watching a screen while you eat distracts you from how much food you’ve already consumed, causing you to eat 10 percent more. Researchers discovered participants who maintained weight loss long-term were likely to spend just five to 10 hours per week watching TV, while those who regain weight spend closer to 21 hours and more watching TV.
7. Find a Weight Loss Buddy
You don’t want to feel lonely during your weight loss journey. Find a buddy with whom you can plan your meals, tackle fasts, and enjoy workouts with, it will significantly increase your ability to remain motivated. Accountability to others and social support are key facilitators in weight management, so grab your partner or a friend to join you on your path to wellness.
8. Check On Your Progress
The trick to weight management is to weigh yourself regularly, but not so often you become obsessed with the number on the scale. The purpose of checking on your progress is simply to monitor your success. When you become aware of how your body is changing you can remain motivated and more likely to avoid cravings or unhealthy behaviors.
The Best Way to Lose Weight and Keep it Off
Consistency is key to keeping weight off. In the beginning, adapting to an intermittent fasting routine might seem overwhelming, but a healthy lifestyle ultimately becomes second nature with practice. And fortunately, Simple is here to help you every step of the way.