Do not let the weight increase

Congratulations on getting you your desired weight! However, after so much hard work, do not go back to old habits again. The effect of strict diet is not usually long, because many people go back to eating and eating habits before they get reduced. If you see that your weight is rising again, but now it's time to take action.

How to keep weight low
The key to achieving and maintaining your weight is to make long-term changes in your diet and lifestyle, which you can keep alive throughout life. The following suggestions can help you avoid excess weight: eat regular low calorie intake. Some people have found that low-fat and high-protein diets help reduce their weight. Because of this, it may be that protein-rich foods quickly fill your stomach, so you do not need to eat any other snack in the food.

1. Advance Planning - Maintain a healthy eating habits, even if you change your routine, such as eating out or changing weekly holidays. If you plan in advance, your chances of failure are diminished.

2. Breakfast in the morning - Studies show that breakfast can help people keep their weight under control. If you eat breakfast in the morning you will not be hungry again, so you will not snack before lunch.

3. Stay tuned - determine the level of your exercise. If you already walk regularly, think of a long walk or start running.

4. Observe your weight - Measure your weight regularly, so that you can catch any weight changes in weight. Get help from someone. If you have talked to a doctor before taking your weight, keep them on a regular basis to help you.

5. Make the whole thing interesting. Diversity is the spice of life, so if you see that you are going back to the previous state, then take a different point. Buy new healthy cooking books, get into a healthy cooking course or try new exercises. Determine self-goal. This will encourage you to keep healthy diet and exercise. For example, there is a special day in front of you, when you want to feel your best? Now what should I eat?

To maintain healthy weight, an average of 2500 calories per person per day and a woman needs 2,000 calories. If you have eaten less calories and have already achieved healthy weight, you may want to increase your calorie intake. Increase calorie intake in very small quantities, or you will go again and again

Remember to be productive.

Will you lose more weight?
If you have to reduce your weight further, you must take your calories and physical
To control the activities. The safe level of weight loss is 0.5 to 1 per week
Kg So, set the time you need to achieve your weight loss goal.

Healthy alternative food
In the beginning you have an alternative health food instead of a high-calorie breakfast
You can select. For example, instead of a sweet product you are a glass of lemon juice or one
Can eat fresh fruit in pieces. Overall, eat less while eating balanced diet and more
If you work, your weight will not grow anymore.

Exercise
In the case of exercise, it is to say that the path of more movement throughout the day. It indicates that 19

From 64-year-old adults, at least 150 minutes of moderate-level aerobic exercise a week
(aerobic physical activity), such as fast walking or cycling. If you barely start exercising
But you should gradually increase the level of exercise. For details

See exercise guidelines for adults.
An important part of the healthy lifestyle of being physically active People who are regular

By exercising, they have many complicated diseases such as heart disease, type 2 diabetes, some cancers

And there is less risk of stroke. For many, walking vigorously with daily work
Going out is a wonderful exercise.
Stay tuned for changes
Once you have decided on what changes you have to make in your life, these are the ones in life

Take time to make parts. In some cases, due to these changes, the weight loss is reduced
And your weight will remain stable. But it is important to remember that if you are your
Want to maintain new and healthy weight, but you have to stay constant in those changes
Will be Step-by-step conversion process is the best way to achieve healthy long-term health

Give opportunity.