The secret to keeping weight off is in regular participation in Fitness Strength Training. Recent studies support what people who include regular weight training routines in their fitness program have known for years: a major part of the clue is regular exercise. A study, published in Obesity, found that women who lost weight through dieting only re-gained less weight later if they followed a regular resistance training program than if they didn’t exercise. While the study specifically targeted women, the same of course holds true for men. The following discussion on maintaining goal weight after a diet is therefore not gender specific.
Take it up to keep it down
To keep your weight down after dieting it is essential that you take up some form of weight training routines while dieting. It is recommended that you exercise three times p
er week until you’ve reached your goal weight and at least twice per week there after. You can do this at a gym or if that is not possible for whatever reason, set up your own home gym. The cost of setting up at home can vary greatly depending on the equipment that you purchase. Prices range from thousands down to just a few dollars. The best home gym is the one that suits your personal needs and circumstances. Factors to take into consideration include: your budget, space requirements, portability and the number and age ranges of people likely to use the equipment.
How to prevent re-gaining weight
There are many reasons why you should try to avoid regaining weight once you’ve reached your goal weight. Weight gain often goes together with problems such as increase in blood pressure, cholesterol levels and the potential for heart disease and diabetes. Gaining a spare tyre (abdominal fat) has a known strong association with diabetes and cardiovascular disease. It also seems to be more strongly linked to cancers such as breast cancer than fat that is deposited elsewhere on the body.
Apart from maintaining a regular fitness strength training program, following are some tips on how to manage maintenance you your goal weight:
• Watch what and how much you eat and take the time to eat your food. It’s so easy to eat too much when you’re eating on the run and you’re not paying attention to what you consume. Plan your menus ahead and keep some healthy snacks handy. Watch what you’re eating, sit down and take time for your meals. NEVER eat breakfast on the run or worse still, miss it altogether. The determination that helped you to lose weight will also help you to keep it off if you stick to a good diet plan.
• Check your weight regularly. Weight gain after dieting, however successful that was, has a tendency to sneak up on you so keep an eye on it. Various studies have found that joining a weight maintenance program with a regular weigh-in can help you stay in control of your weight. Well known programs such as Weight Watchers are ideal because there are other people there weighing in with you who can encourage you and help you over a down period.
• Ask for help from family and friends. You could be pleasantly surprised about how supportive family and friends can be once they realise that you are making healthy lifestyle changes. Ask one or more of them to join you in you exercises. Set up the best home gym for your needs and make it fun for anyone who wants to join your weight training routines. Also, remember to ask them to share their healthy recipes with you. Most people will be happy to pass on their favourites and it will help you to bring variety into your diet plan.
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Further Information on Fitness Strength Training
