You worked hard to reach your fitness goals, and now that you’ve achieved your ideal weight, it’s important to healthily maintain it. Slow weight gain is always a possibility, which is why lifestyle adjustments and continued trips to the gym are integral to maintaining your goal. Use the following tips so that you continue to enjoy the results of your hard work.
How to Maintain a Healthy Weight
1. Hit the 150 Mark
You’ll still need to hit the gym to maintain your weight. Aim to exercise 150 minutes each week. You can break this up across several days, or if you’re busy, pack the bulk of it into two days.
Continue to challenge your body by trying new workouts. Use a blend of free weights, resistance training, swimming, yoga, cycling, and CrossFit. You’ll find you achieve better fitness and won’t get bored with workouts.
2. Eat Smart
What you eat plays the most important role in maintaining weight. If your goal was to bulk up, you would need to continue eating plenty of lean protein like fish and chicken to maintain your muscle. Protein should account for 15% to 25% of the average adult’s daily diet, so aim for that mark or even slightly above it.
If you want to maintain weight loss, you need to burn as many calories as you put into your body by exercising. This doesn’t mean hitting the gym every day. An active adult male should consume 2,400 to 2,800 calories per day. An active adult female should consume 2,000 to 2,200.
It’s best to enjoy efficient and nutrient-loaded foods. Dark leafy greens, fish, nuts, Greek yogurt, and oats are a few examples of low-calorie foods with high doses of vitamins, protein, and minerals.
3. Weigh Yourself
Simply being mindful of your weight is a great motivation. Step on the scale each week, and make sure not to do so every day. Weighing yourself constantly is not beneficial and can harm the way you feel about yourself. Studies show that people who weigh themselves regularly eat fewer calories throughout the day to maintain their target weight. You can couple this idea with tracking your food intake as well so that you see how certain foods impact your body.
4. Build a Support System
You’re going to face challenges, and one of the best ways to overcome them is by having a support system in place. Find a buddy at the gym to exercise with or join a fitness class. Take healthy cooking classes or work with a nutritionist. Personal trainers are an excellent resource, and working with friends who want to start a weight loss journey will give you a greater sense of purpose.
Whatever your fitness goals are, Life & Elite Fitness can accommodate your lifestyle plan. This Snohomish, WA, gym tailors to members of all fitness levels and offers a number of workout options. Explore their wide selections of free weights and machinery or join a fitness class. You can take an in-depth look at their gym online or call (206) 450-0964 if you’re ready to become a member.