Do you find yourself losing and gaining weight back on? This isn’t strange. Most people that plan to lose weight have a goal in mind which is good; this is something you should aim for. But it seems like after achieving this goal they tend to relax and in no time and gain the weight back on.
Fitness is a lifelong journey. It is not possible to stay fit and remain that way. If you stop doing fitness, your level of fitness deteriorates and you gain unnecessary weight. This is where lifestyle comes into play. Even a fitness icon like Arnold Schwarzenegger is not always in top form although he is of elderly age now. No matter what, there will be times in your life where fitness will suffer for whatever reason; it may be due to illness, stress, lack of motivation or busyness.
If you’re overweight or obese and you want to lose weight, start here.
The Role of Leptin in Weight Gain
Remaining slim if you were once overweight or obese isn’t easy, in fact, your body also fights against this. There is a hormone “Leptin” that is produced by the fat cells of the body. This hormone normally inhibits hunger but is increased in the overweight and obese because of the high amount of fat cells.
The high amount of Leptin results in its reduced sensitivity leading to Leptin resistance. This will result in high appetite making it difficult to stay in shape or lose weight.
Even after weight loss, which will result in lower levels of leptin, there is still leptin resistance — making it easy to gain the weight back on.
What You Should Do
Change your lifestyle
It’s mostly about your lifestyle. Some factors you can’t control, but this you have 100 percent control over. From when you sleep to where you go, to what you do, what you eat and the people you surround yourself with. Get enough sleep. Avoid stress. Avoid eating out or eating late. Drink lots of water. Break bad habits.
Get a fitness hobby
Start dancing, swimming, running, playing tennis etc. Read the 15 Best Ways to Relax. This not only will make you burn excess calories but will also condition your mind to fitness by hanging around other fit people, thereby wanting to be fit yourself.
Include simple cardio activities in your daily routine
Instead of taking the car to the mall nearby, go on foot. Use the stairs instead of the elevator. Some other simple cardio activities are stretching, jogging, squat jumping etc. This will burn excess, unwanted calories and make you stay in shape.
Control what you eat
As you may know, diet is key to weight loss and weight gain. Cut out sugar and junk food. Excess sugar is converted and stored as fat. Sometimes the cravings for sweet food can be too much, learn to break this urge and replace it with eating fruits and other healthy food.
Avoid buying bigger clothes than you ought to
Don’t buy clothes bigger than what you want to look like. This will motivate you not to want to gain weight. You can also buy the type of clothes you want to fit you and work until these clothes fit you.
Start small. A simple exercise like 5 push-ups daily can make you stay in shape. Shape your home workout routine depending on your fitness goal. Make sure you don’t skip them. Make them as easy and as efficient as possible. For example “Doing 10 push-ups before taking a shower. Home workouts are easier and more convenient than gym workouts.
Use your imagination
How do you want your body to look like? Yous should have an image in your mind. It might be that of a famous actor, actress or singer. Think of what this person might be doing to maintain such great shape. Try to do the same. Of course, don’t overdo it. Imagine the type of body you want and work towards it.
Lastly, surround yourself with positive people
These should be people that motivate you and are examples of what you want to look like. If you don’t already have these people in your life through your activities and hobbies, it’s time to make new friends. Just copy them and do what they do. Don’t make it look weird. In fact, you may even let them know. Most people are cool with that.