Let’s say that you were able to achieve your weight loss goals. How great! Be really proud of yourself, because not everyone is able to reach those tough goals! Once you have gotten down to the right weight, though, the struggle isn’t entirely over. The next challenge involves keeping off fat, so you don’t end up gaining any of that unwanted weight again.
What are the best techniques that you can use when it comes to keeping off fat during and after weight loss? In other words, how can you keep losing weight, and avoid fat gain, both while you are working your way towards your goal, as well as after you have attained your goal? Don’t worry, we have some handy tips below that you can incorporate into your daily life right away.
Keeping Off Fat Requires a Well-Rounded Approach
Before we dive into more specifics, it is important to realize that keeping off fat is all about making changes to your whole lifestyle, not just one aspect of your daily life, such as what you eat. Overall, it is about diet, exercise, and other lifestyle choices that you make every day.
If you have achieved great weight loss results by following a particular way of eating, you might want to continue eating that way for the long run. This is why fad diets and really restrictive diets don’t work, by the way. Once you go back to eating the way you used to, you end up gaining the weight back. According to Harvard Health Publishing, finding an eating plan that you can continue following for the long run is key. So, make sure it’s lean, low-calorie, and nutritious, as well as full of the flavors you love.
In terms of keeping off fat, one of the obvious answers is exercise, but which ones? Well, a one-size-fits-all approach doesn’t always work, but, generally, variety is the way to go. Do some cardio routines that burn fat and calories by getting your body in motion. Also do some strength training to build up the muscles throughout your body. With more muscle, your resting metabolic rate will go up, and that will allow you to burn more calories without even trying. Sweet!
While it’s true exercise keeps off the fat, adding certain supplements to your diet helps as well. Even some foods keep the fat at bay. More on all of that below.
Bottom line: Keeping off fat is really just a matter of making small, subtle changes to your routine, so you are really exchanging bad habits for good ones. Doing it slowly will make the changes more of a lifestyle change instead of just a fad.
Keeping Off Fat with the Foods You Eat
One of the best ways to torch fat, is by eating good fat. Raw nuts and seeds, almond milk, almond butter, fish, and yogurt are all good sources for high protein (also burns fat) and good fats.
There are other food choices that burn more fat. Though they are not superfoods, they are heroes in their fat burning abilities. They include:
- Soup broth
- Tomato soup
- Cabbage fat burning soup
- Low cal leafy green salad
- Light shakes or smoothies (lots of fruit, minimal dairy)
Additionally, foods high in fiber get rid of fat. High fiber diet reduces risks of diabetes, obesity, and heart disease.
Here is a list of high fiber foods, most of them low on the GI, and all part of an unprocessed food diet:
- Brown rice
- Split peas
- Black beans
- Sunflower seeds
- Green peas
- Turnip greens
- Sweet corn
Some Supplements to Consider for Keeping Off Fat
Adding supplements into your routine can help you burn fat, reduce stress, increase bone density, and prevent many common diseases.
- Taking a multivitamin with 100% of the 12 essential vitamins and minerals will keep you healthy and help you win the battle of fat burn.
- Calcium with 1,000 IU of vitamin D will help the calcium to absorb and this vitamin is a natural fat burner.
- Omega-3 fatty acids, found in algae supplements and fish oil supplements, will help you keep off the fat.
On a side note, those are all the supplements a healthy adult should be consuming daily anyway.
More on Stopping Weight Gain with Exercise and Stress Reduction
One of the more obvious way to keep off fat is exercise, but how much? It’s best to aim for 5 hours total, 3 hours of cardio, and 2 hours of strength training per week. To torch the most during a workout, lift first, and cardio for the time remaining. Sitting makes people flabby, keep your body moving as much as you can. Very active people burn the most fat, and stay muscular, more muscle = more fat burn.
Go outside, even if you are just looking, scientists aren’t exactly sure if it is the vitamin D or the fresh air, but being outside makes people calm. Calmer people have faster metabolisms, therefore keeping off fat.
It Doesn’t Have to Be a Struggle!
The point of losing weight is to be lean and healthy, once you get there make sure you do everything you can to stay there. Even if it means giving up social eating, heavy people who go out a lot with heavy friends get heavier. Make up a list of no-no foods, foods that you are most hypersensitive to, carry the list with you, write on the list one day out of the month you may eat ONE of these no-no foods. When temptation is lingering pull out the list, read it aloud to yourself, remind yourself that you are resisting temptation and your mission to keep off fat will not be thrown away. Little changes add up to make a big difference in the mission to control your weight.