5 ways to lose weight without gaining it back

By Parmita Uniyal

Published on Oct 21, 2021 03:01 pm IST

Wondering why your weight keeps coming back? You might be making some basic mistakes. Here are tips to follow if you are aiming for long-term weight loss.

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Tried every trick in the book but keep gaining back all the weight you have lost? There are certain factors that we may ignore while setting long-term weight loss goals while they make all the difference. Skipping breakfast to avoid adding to calories or not ensuring enough sleep are mistakes we should avoid. Here are tips by nutritionist Anupama Menon to lose weight without gaining it back.(Unsplash)

Published on Oct 21, 2021 03:01 pm IST

Tried every trick in the book but keep gaining back all the weight you have lost? There are certain factors that we may ignore while setting long-term weight loss goals while they make all the difference. Skipping breakfast to avoid adding to calories or not ensuring enough sleep are mistakes we should avoid. Here are tips by nutritionist Anupama Menon to lose weight without gaining it back.(Unsplash)

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Diet: Menon says one should focus on forming healthy habits for life instead of 'dieting'. She suggests practicing portion control even while eating healthy foods and creating a healthy and long-term diet plan. "Avoid empty calories, but treat yourself once in a while," she says.(Unsplash)

Published on Oct 21, 2021 03:01 pm IST

Diet: Menon says one should focus on forming healthy habits for life instead of 'dieting'. She suggests practicing portion control even while eating healthy foods and creating a healthy and long-term diet plan. "Avoid empty calories, but treat yourself once in a while," she says.(Unsplash)

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Diet: Menon says one should focus on forming healthy habits for life instead of 'dieting'. She suggests practicing portion control even while eating healthy foods and creating a healthy and long-term diet plan. "Avoid empty calories, but treat yourself once in a while," she says.(Unsplash)

Published on Oct 21, 2021 03:01 pm IST

Diet: Menon says one should focus on forming healthy habits for life instead of 'dieting'. She suggests practicing portion control even while eating healthy foods and creating a healthy and long-term diet plan. "Avoid empty calories, but treat yourself once in a while," she says.(Unsplash)

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Exercise: Robust metabolism is the key to losing weight and regular exercise ensures that. "Regular exercise help you burn off some extra calories and increase your metabolism, which are two factors needed to achieve energy balance. It means you burn the same number of calories that you consume. As a result, your weight is more likely to stay the same," says Menon, adding that one should exercise for at least 25 to 35 minutes per day.(Unsplash)

Published on Oct 21, 2021 03:01 pm IST

Exercise: Robust metabolism is the key to losing weight and regular exercise ensures that. "Regular exercise help you burn off some extra calories and increase your metabolism, which are two factors needed to achieve energy balance. It means you burn the same number of calories that you consume. As a result, your weight is more likely to stay the same," says Menon, adding that one should exercise for at least 25 to 35 minutes per day.(Unsplash)

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Get enough sleep: It is advised to sleep for 8-9 hours to set your inner processes right. People who do not sleep enough tend to gain more weight. "Not getting enough sleep significantly affects weight control. This is partly due to the fact that inadequate sleep leads to higher levels of ghrelin, which is known as the hunger hormone because it increases appetite. Poor sleepers tend to have lower levels of leptin which is a hormone necessary for appetite control," says the nutritionist.(Unsplash)

Published on Oct 21, 2021 03:01 pm IST

Get enough sleep: It is advised to sleep for 8-9 hours to set your inner processes right. People who do not sleep enough tend to gain more weight. "Not getting enough sleep significantly affects weight control. This is partly due to the fact that inadequate sleep leads to higher levels of ghrelin, which is known as the hunger hormone because it increases appetite. Poor sleepers tend to have lower levels of leptin which is a hormone necessary for appetite control," says the nutritionist.(Unsplash)

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Manage stress: If you are someone who's constantly stressed, you are unlikely to achieve your weight loss targets. High stress levels can contribute to weight regain by increasing levels of cortisol, which is a hormone released in response to stress. "Consistently, elevated cortisol is linked to higher amounts of belly fat, as well as increased appetite and food intake. Try meditation or yoga to manage your stress," says Menon.(Unsplash)

Published on Oct 21, 2021 03:01 pm IST

Manage stress: If you are someone who's constantly stressed, you are unlikely to achieve your weight loss targets. High stress levels can contribute to weight regain by increasing levels of cortisol, which is a hormone released in response to stress. "Consistently, elevated cortisol is linked to higher amounts of belly fat, as well as increased appetite and food intake. Try meditation or yoga to manage your stress," says Menon.(Unsplash)

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