How to stabilize weight after dieting

eat breakfast

After dieting, you must be careful to commit to eating a healthy breakfast, which will reduce the rate of eating light meals during the day, as a study conducted by the American National Weight Control Registry proved that more than three thousand Americans have maintained a stable weight after stopping the diet for approximately six years. Because of their regular breakfast.

Drink a lot of water

After dieting, you must be careful to drink plenty of water, because water enhances the feeling of fullness, especially if one or two cups are drunk before the main meal, as one study showed that there is a decrease in the percentage of calories consumed by 13% in people who drink water. Before eating meals, compared to those who do not drink water, in addition to the importance of drinking water in increasing the number of calories that the body burns throughout the day.

Eat foods rich in fiber

You should be careful to eat vegetables and fruits rich in fiber, because fiber enhances the feeling of fullness and reduces the possibility of eating snacks between main meals. Examples of foods that contain fiber include: vegetables, fruits, whole grains, beans, nuts, and legumes.

Stay away from refined carbohydrates

You must pay attention to the type of carbohydrates that are consumed after the diet, as you must be careful to avoid eating a lot of refined carbohydrates, such as fruit juices, white bread, and white pasta that are devoid of natural fiber, which in turn enhances the feeling of fullness, which may cause weight gain, and may Several studies have found that people who follow low-carb diets are less likely to eat more calories, thus maintaining their weight in the long term.

Continue exercising

Dr. James O'Hale, co-founder of the Weight Maintenance Council, indicated that more than ten thousand people who lost weight after dieting maintained their weight for 5.5 years, due to their regular physical activity (especially walking) for about a full hour daily.