So you’ve put on some weight and are not able to fit into your favourite pair of jeans. It’s common and that’s okay. No need to beat yourself over it and start depriving yourself of your usual afternoon snack and midnight supper. Negativity is not good, especially so for weight loss, and so here is a list of things of what not to do after gaining some weight.
1. Don’t Skip Meals
It’s very easy to start skipping meals immediately once you notice that weight gain. Hold your horses, because doing so can make things worse in the long run. Start paying more attention to your body and your hunger cues, to prevent yourself from not eating and stop yourself from eating silly. You should eat when you are slightly hungry and stop when you are slightly satisfied. Eating every few hours helps stabilize your blood sugar and keeps you from making bad food choices during the next meal, as you’ll be famished by then. Also, once you go back to eating regular meals, you’ll gain the weight back, faster and more furiously. Pre-plan the portioned snacks and meals, to be eating every few hours, as this will do your body good and stop you from gorging down your food subsequently.
2. Don’t Mentally Punish Yourself
Being mad at yourself is going to work to your disadvantage, as you are prone to becoming more upset and likely to lead to emotional eating. People who practice self-compassion are more effective in improving their eating and exercising habits and behaviours.
3. Don’t Obsessively Weigh Yourself
The key to healthy weight loss is to stay consistent and be patient with your diet and exercise, get adequate hours of sleep and control your stress levels. The average individual is not likely to lose more than one to two pounds a week, though it can vary a little more or less depending on your body. Weight also differs slightly, depending on the time of the day, hormone levels and the amount of water retained. Try not to weigh yourself everyday, but once a week in the morning. It is important to focus on the process and not the number.
4. Don’t Over-Exercise or Stop Exercising Completely
Start exercising slow and consistently, and be realistic, as over-exercising can lead to over-eating, which causes weight gain instead. In addition, do not throw your free weights out, if you feel that your weight gain is due to too much muscle bulk. This is unlikely to happen as muscle is metabolically more active than other tissues and will ultimately help you lose weight. Exercising will also make you look leaner and improve bone health.
So don’t be too harsh on yourself, but make the right choices about your workouts and nutrition intake, and get the right mix of foods to maximise your workout efforts!
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