Believe it or not, when we bounce between losing and gaining weight, we’re putting our health at risk. According to research, when our weight repeatedly spikes up, we risk developing cardiovascular diseases.
This means every time we go back to our “normal” eating habits because we feel deprived after following fad diets, we gain more weight than we lost and put ourselves in danger.
And this happens every New Year when we promise ourselves that we’d lose those extra pounds, succeed, but go back to our old ways afterward.
So, how do we stop gaining weight and maintain a lean, healthy body?
It all starts with a change in mindset. Instead of setting a goal to lose weight, aim to develop a sustainable healthy lifestyle.
Think about it— being healthy shouldn’t be a goal; it should be a way of life! Therefore, instead of setting “goals,” build healthy habits that prevent weight gain.
Let’s dive into some sustainable healthy habits you can adapt for the rest of your life to stop gaining weight for good.
Water is vital to weight management and overall health.
Water can help you maintain or lose excess pounds by curbing your appetite, increasing calorie and fat burn, removing waste, and helping lubricate your joints for better workout sessions.
The rule of thumb is to drink half your weight in ounces. So, for instance, if you weigh 150 pounds, you should drink at least 75 ounces or 2.2 liters of water a day.
We know drinking this much water can be daunting or even dull. But there are ways to make water tastier and more accessible, so you’re more likely to do it.
One of which is always having a water bottle near you, whether you’re working, cooking, or reading a book. Also, put a straw in your water bottle so you’d only have to take a sip instead of picking up the bottle to drink.
To make the water tastier, you can put cucumber, lemon, or orange slices in it. You can also infuse water with antioxidant-rich berries and pineapple for added health benefits.
90% of what you eat should be whole foods that are not— or only minimally— processed.
This is important because during processing and refining, a food’s nutritional value is reduced, and unhealthy ingredients (e.g., saturated fat, sugar, and salt) are added, putting you at risk of gaining weight and developing diseases.
Fruits, vegetables, whole grains, beans, legumes, nuts, seeds, and unprocessed meats are packed with nutrients that your body needs to stay healthy and function properly. Also, many of them are rich in fiber, keeping you full for an extended time.
You should eat a variety of these to make sure you meet your daily nutritional requirement. As health professionals often say, eat the rainbow, meaning your foods should vary in color.
Sticking to a balanced, whole foods diet is better than sticking to a keto, paleo, or vegan diet. A study by Yale University in 2014 found that the benefits these diets claim to provide are pretty exaggerated.
The study concluded that the most beneficial diet is filled with real, unprocessed foods, mainly plants.
In other words, you don’t have to skip meat or cut off carbs, provided you are mindful of how much of these are considered healthy, depending on your needs.
To ensure proper nutrition, you can reach out to your doctor or nutritionist and create healthy, balanced meals. This way, you can have a sustainable, long-term diet plan that you actually love!
You have more control over the foods and ingredients you put in your body if you eat at home instead of at a restaurant or ordering takeout.
Also, you’re more likely to stick to your meal plan if you cook your own meals. Yes, cooking takes time, but you can do meal preparations ahead of time.
For instance, during the weekends, you can chop the ingredients of your meals for the week and store them in the fridge, so they’re ready for cooking. This trick also helps you avoid buying processed and canned ingredients.
Physical activity doesn’t have to be rigorous as long you do it every day. In other words, you only need to be consistent, so choose physical activities you enjoy.
As a form of motivation, do physical activities that are highly beneficial, meaningful, and fulfilling to you.
For example, if you want to become stronger, more flexible and agile, and less stressed because you want to keep up with your grandkids, you might love practicing yoga or Pilates every day.
We’re not saying you should bulk up. Instead, aim to have a good body composition.
Good body composition is when you have more lean mass than fat mass. If you want to stop gaining weight, your aim should be to lose fat while preserving or building muscle.
Muscle is the key to a healthy life. It gives you the freedom to move and recover from injuries.
Muscle also gives you a higher metabolic rate because muscle tissue burns more calories than fat tissue. So, having more muscle can tremendously help you stop gaining weight.
Unfortunately, we naturally lose muscle as we age, starting when we turned 30. Along with muscle loss, our metabolism slowed down. That’s why we started gaining weight at that age.
Sarcopenia or age-related muscle loss is why we become sedentary and frail as we grow older, making us more vulnerable to falls, broken hips, and chronic inflammation.
But you’re not helpless against this. As early as now, you can choose to build muscle and lessen the vulnerabilities that come with aging.
Build more muscle by adding some weight or resistance to your exercise. Muscle can only grow if they get torn and forced to repair by building more muscle fibers.
So, try weight lifting, resistance training, and bodyweight training.
Another way to build muscle is to load up on protein-rich foods and moderate amounts of healthy fats and carbs.
Protein helps repair and build torn muscle fibers from exercise, healthy fats help boost the production of amino acids (the building blocks of protein), and carbs fuel our body, so it doesn’t have to break down muscle fibers for energy.
Sleep also helps with muscle repair and growth, but only if you reach deep sleep.
Deep sleep is when our body goes into repair, restoration, and cell-regeneration mode. This is when our body heals damaged tissues, delivers more nutrients to worn-down muscles by increasing blood flow, and takes out the byproducts (waste) of the day’s metabolic processes.
To make sure you get deep sleep, make sure you have good sleep hygiene: sleep and wake up at the same time every day, sleep for at least 7 hours, don’t drink alcoholic and caffeinated drinks hours before bed, make sure your room is dim and cold, etc.
Stop relying on your willpower.
People who successfully build healthy habits create environments where they don’t have to fight the temptation to go back to their old, unhealthy ways.
For example, in terms of diet, you won’t need to fight the urge to eat junk, processed foods if you don’t buy them in the first place.
How do you do that? Go to the farmer’s market instead of the grocery store.
Also, you should arrange the items in your pantry according to what you should eat. For example, healthy foods should be at eye level while the less healthy ones should be in harder-to-reach places.
If you want to be motivated to cook your meal, prepare the ingredients beforehand, buy utensils you’re excited to use, and invest in tools that make tedious meal preparations more effortless and fun.
If you want to be more active, put your weights or yoga mat somewhere more visible or place your running shoes by the door.
In other words, make healthy habits more obvious, visible, and easier to do, and make unhealthy habits difficult or hassle to do.
Maintaining weight becomes more challenging when you’re past 40. At this age, you’ve been losing muscle since you were 30, so building muscle for faster metabolism is harder.
Even if you lift weights, practice yoga, or do strength training, you barely keep the muscle you have left.
What you need is AgelessLX, a nutritional supplement with potent, patented ingredients proven to promote muscle growth and fat loss so you can stop gaining weight.
AgelessLX has HMB (beta hydroxy beta methylbuterate), a chemical that enhances protein sentences while preventing protein breakdown, which preserves and builds muscle.
HMB is proven to help build muscle and reduce body fat even when you're on a calorie-restricted diet. It also improves your muscle’s efficiency in metabolizing fat for weight loss and increased energy.
Aside from that, AgelessLX also has a signature age-defying power. Thanks to the biotin, Vitamin D3, and Vitamin K2 it contains, AgelessLX dramatically increases your body’s production of collagen— the protein that keeps your muscles strong and your skin tight, smooth, and elastic.
Thousands of women have testified how AgelessLX is helping them gain muscle definition, lose weight, have more energy, restore youthful skin, and improve their sleep.
Take AgelessLX today and be the next one to have defined arms and abs, maintain a healthy weight, and look decades younger!
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*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
**Individuals may have received free product or compensation in exchange for their honest review. Individual results will vary. All other benefits/effects noted in these testimonials/reviews are the individuals’ personal opinions and have not been studied.