Stay slim instead of just getting slim – Here’s HOW

Understanding why you did actually slim down but you didn’t STAY slim is key, if you have not read our last post on the reasons why it is hard to maintain the weight you lost, do proceed to reading our previous blogpost.

 

If you have came to read this blogpost, in a way you feel that weight cycling is relevant to you – be it that you once experienced it or not. If you want to STAY slim, and not to regain the fats or weight you lost – these are the things you should keep in mind

  

  1. Build a lifestyle, not a “diet”

 

How? Start with a reasonable end in mind. Whilst it is normal to expect aesthetic, fitness-related body shape goals, your strongest value should go far beyond suffering few weeks of chicken breast to get a slim waist for beach party.

Think of healthy eating as a lifestyle pattern, and slowly incorporate it into your life, instead of changing completely how you eat. Let’s be realistic, the habits of eating you are used to for years aren’t going to go away within a day. Forcing yourself to eat salad bowls will not last forever.

Instead of a diet, do small, baby steps such as consciously not drowning your plate with gravies or sauces. Or by simply switching the usual sweet beverage to plain water every meal. More creative ideas include home-prepping your own breakfast instead of an expensive or unhealthy one out there. Going for leaner meat/chicken for your dish is also a great way to change your diet to be better. For example, go for leaner cuts of chicken such as thighs or breasts instead of wings. Other than that, you can also choose dishes with friendlier cooking methods like grilling or steamed instead of frying.

You didn’t get fat by going full all-day McDonald’s value meals every day, so don’t attempt reverse it by doing salad and chicken breast diet every day. Nutrition isn’t rigid and it shouldn’t be.

Will baby steps like these get you OVERNIGHT ABS? No. But it will get you LONG LASTING ABS.

 

  1. Abuse exercise to your advantage

Actively reducing your calories to lose weight only work to a certain point – beyond which you will either complain of hunger everyday or face nutritional deficiencies.

Build a capacity to actively burn calories on your own by staying active and maintaining/building lean mass. By staying physically active and maintaining lean mass, you will force your body to continuously burn calories even after you finish exercising – because your body need to replenish the stores you depleted (provided you give your all in the exercises!).

Moreover, the leaner mass you are able to retain, the more favorable the body condition is for you to maintain that lean state. Yes, you got it right. The leaner you are, the easier it is to stay lean. The fatter you are, the easier it is to stay fat.

 

  1. Scheduling a “back-up” plan

Setting up a Plan B is important because it allows leeway and opportunity to still stay on track despite unpredicted circumstances. For example, instead of writing down a diet plan, you would want to write down viable, healthy food options around your housing area or working place. This way, you are able to navigate around few more options to your convenience depending on the circumstances.

Other than that, a back-up plan after you achieve a certain amount of weight loss is also very important. Anticipating hunger to bounce back hard, or low energy level is also very important as you can pre-plan ahead strategies that can keep you from regaining weight. For example, getting yourself handy snacks like nuts or yoghurt are great way to deal with hunger.

 

  1. Adjust your macros for customization (advanced)

This strategy is rather advanced as it requires professional monitoring and advice instead of subjective perception. Periodization of nutrition, meaning to adjust the proportion of different food groups you eat can be helpful. This is because at certain point, your body adapts to a certain nutrition provision your body is ingesting every day. Very much like training, where you need to change up exercises or intensity so that you keep improving.

A simple example will be to lower your fats but increase some whole-grain carbs after a period of low or moderate carbohydrate intake. 

Stay slim instead of just getting slim – Here’s HOW


Understanding why you did actually slim down but you didn’t STAY slim is key, if you have not read our last post on the reasons why it is hard to maintain the weight you lost, do proceed to reading our previous blogpost. 

 

 

If you have came to read this blogpost, in a way you feel that weight cycling is relevant to you – be it that you once experienced it or not. If you want to STAY slim, and not to regain the fats or weight you lost – these are the things you should keep in mind 


  1. Build a lifestyle, not a “diet”


How? Start with a reasonable end in mind. Whilst it is normal to expect aesthetic, fitness-related body shape goals, your strongest value should go far beyond suffering few weeks of chicken breast to get a slim waist for beach party. 

Think of healthy eating as a lifestyle pattern, and slowly incorporate it into your life, instead of changing completely how you eat. Let’s be realistic, the habits of eating you are used to for years aren’t going to go away within a day. Forcing yourself to eat salad bowls will not last forever. 

Instead of a diet, do small, baby steps such as consciously not drowning your plate with gravies or sauces. Or by simply switching the usual sweet beverage to plain water every meal. More creative ideas include home-prepping your own breakfast instead of an expensive or unhealthy one out there. Going for leaner meat/chicken for your dish is also a great way to change your diet to be better. For example, go for leaner cuts of chicken such as thighs or breasts instead of wings. Other than that, you can also choose dishes with friendlier cooking methods like grilling or steamed instead of frying. 

You didn’t get fat by going full all-day McDonald’s value meals every day, so don’t attempt reverse it by doing salad and chicken breast diet every day. Nutrition isn’t rigid and it shouldn’t be. 

Will baby steps like these get you OVERNIGHT ABS? No. But it will get you LONG LASTING ABS.

 

  1. Abuse exercise to your advantage 


Actively reducing your calories to lose weight only work to a certain point – beyond which you will either complain of hunger everyday or face nutritional deficiencies. 

Build a capacity to actively burn calories on your own by staying active and maintaining/building lean mass. By staying physically active and maintaining lean mass, you will force your body to continuously burn calories even after you finish exercising – because your body need to replenish the stores you depleted (provided you give your all in the exercises!).

Moreover, the leaner mass you are able to retain, the more favorable the body condition is for you to maintain that lean state. Yes, you got it right. The leaner you are, the easier it is to stay lean. The fatter you are, the easier it is to stay fat.


  1. Scheduling a “back-up” plan


Setting up a Plan B is important because it allows leeway and opportunity to still stay on track despite unpredicted circumstances. For example, instead of writing down a diet plan, you would want to write down viable, healthy food options around your housing area or working place. This way, you are able to navigate around few more options to your convenience depending on the circumstances.

Other than that, a back-up plan after you achieve a certain amount of weight loss is also very important. Anticipating hunger to bounce back hard, or low energy level is also very important as you can pre-plan ahead strategies that can keep you from regaining weight. For example, getting yourself handy snacks like nuts or yoghurt are great way to deal with hunger. 



  1. Adjust your macros for customization (advanced)


This strategy is rather advanced as it requires professional monitoring and advice instead of subjective perception. Periodization of nutrition, meaning to adjust the proportion of different food groups you eat can be helpful. This is because at certain point, your body adapts to a certain nutrition provision your body is ingesting every day. Very much like training, where you need to change up exercises or intensity so that you keep improving. 

A simple example will be to lower your fats but increase some whole-grain carbs after a period of low or moderate carbohydrate intake.

 

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