by: Thomas Baker
恭喜你已達成你的減重目標！你已跨越終點，現在應將你的專注投放於維持健康體重上。不過維持健康體重並非想像中容易，據一些估計指出80-95%成功減重人士的體重最終都是反彈，但並不等於你亦是如此。參考以下一些小秘訣，助你維持健康體重不復胖。
改變你的心態
很多人覺得達成了減重的目標就完事了，但維持健康體重卻頗具挑戰性，需要採取截然不同的方式，尤其在飲食轉變上。首先是要改變你的心態。食量與運動量是長遠維持健康體重的兩大元素。當你由減重轉變為維持健康體重時，你必需在這兩大元素上取得平衡，並確保向著你的目標邁進。
- 你進食的份量是否比身體所需要的多，同時運動量較少？
- 你是否增加了運動量但沒有進食足夠？
- 你是否重蹈覆轍進食令你感覺欠佳的食物或養成不良的飲食習慣？
此時，你的TLS® 教練是你的最佳支援。他們可幫助你在食量及運動量之間找到平衡，而無需盲目估計。
專注在營養上
一次過進食所有減重期間的違禁食物是大多數成功減重人士常犯的錯誤，一次過進食以往進食的食物，很容易令人重蹈過往的不良飲食習慣，繼而令體重反彈。當你在日常飲食中添加更多食物時，你必需選擇最健康的。即使你體重上仍有空間，但都要盡量選擇營養豐富的食物。你的身體仍需要透過健康飲食來攝取健康能源，而你現在可嘗試創新的食譜及新穎的食材！例如你可在街市選購新穎而新鮮的食材製作蔬果為主的前菜！低卡而又富營養，選擇多不勝數。
謹記份量
即使是最健康的食物，進食過量亦令你難以維持健康的體重。我們大多數人都想在膳食中加入一些美食，而這亦無妨！只需要注意份量便可有助控制你的卡路里攝取。
關鍵是取得平衡
正如上文所說，食量與運動量是維持健康體重的兩大重要元素。你將要增加你的卡路量或減少運動量來停止體重下降，但關鍵是要取得平衡。進食比身體所需要的多，你便需要增加運動量來抵銷。如你的運動量多於食量，你將會看到體重下降。
每週稍為增加你的卡路里，將有助釐定身體所需的卡路里以維持該體重。慢慢增加卡路里，同時結予時間讓新陳代謝適應。健康零食是不錯的選擇。節制你的碳水化合物攝取量，尤其是精製碳水化合物，可助你維持健康的體重。
另一方面是運動，你應盡量每週最少保持150分鐘運動時間。運動旨在燃燒你從飲食中攝取的同等卡路里。燃燒多於飲食中攝取的卡路里，你的體重將會下降，反之亦然。你必需找到兩者之間的平衡，並持之以恆，方可維持健康的體重。
補充水份
時刻保持水分充足！喝水對身體從內而外都有很多好處。
- 餐前飲用飲用1至2杯水可增加飽肚感。
- 餐前喝水已證實有助減少攝取卡路里達13%
- 保持水分充足可稍微增加日常卡路里消耗
- 水分能改善你的消化系統及減少水分積存 (不再肚脹！)
不用多說，即使輕微缺水都可引致消化不良、精神不掁、記憶力減退及產生飢餓的錯覺。有誰會想到喝水這麼簡單的事可引發如此具大的影響呢？
充足睡眠
充足的睡眠是有助維持健康體重的健康習慣之一。嘗試每晚最少有7小時的睡眠時間，不只可有助達致最佳的體重管理，更對整體健康有莫大好處。睡眠較差的人士較少動力做運動，而其他研究指出，缺乏睡眠可降低靜態代謝率並誘使你在另一天進食更多。
改變你的飲食、運動及生活習慣在最初會感到較為困難，但憑著成功減重的那份堅持與決心，你將可展開新的生活模式，成就更健康的你！
Shift Your Mindset
Many people think their work is done once they reach their goal weight, but maintaining a healthy weight is often a challenge of its own. It takes a different approach to maintain your weight, especially when transitioning from a meal plan or worse – a calorie-restricted fad diet. The first step is shifting your mindset.
Chances are, your weight loss and/or meal plan gave you a pretty solid framework for what you were going to eat and when you were going to exercise. The focus was determination and dedication. Now, you’re going to shift your mindset over to mindfulness.
The amount of food you eat and how much physical activity you do are the two crucial factors in maintaining your healthy weight long-term. As you shift your mindset to maintenance, bit’s important to be mindful of the balance between those two factors and ensure they’re aligning with your goals.
- Are you eating more than your body needs while moving less?
- Are you moving more but not eating enough?
- Are you re-introducing foods or habits that don’t make you feel good?
Your TLS® Coach is a great resource during this time. They can help you find the balance you’re looking for without the guessing game that none of us really wants to play.
Focus on Nutrition
One common mistake people make when they reach a healthy weight is reintroducing all the foods they weren’t eating during their weight-loss journey. With old foods rushing in all at once, we’re likely to fall back into old habits, and the scale starts to creep back up.
When you’re adding more food into your day, the foods you choose should be mostly healthy. Even with more wiggle room, focus on foods that are nutrient-dense. Your body still needs the healthy fuel it needed on your meal plan, but now is your chance to get creative with recipes and new foods you may have never tried before! For starters, you can start with a veggie-based recipe that incorporates a new sauce or fresh product from a local market! Since they’re low in calories but packed with nutrition, you’ve got tons of room to play and find out what tastes good.
Remember Portion Sizes
Even with the healthiest foods, eating too much can make it difficult to maintain a healthy weight. Most of us are going to want to add some treats back into our diet, and that’s fine! Just be mindful of portion size to help control your calorie intake.
If you’re not sure what to look for, check out our post on common portion mistakes to get yourself started!
Balance Is Key
Like we said, intake and exercise are two crucial factors in maintaining a healthy weight. You will need to increase your calories or move less to stop seeing the scale drop, but the key here is balance. Eat more than your body needs and you need more physical activity to balance it out. Exercise more than you’re eating and you’ll see the scale continue to drop.
Increasing your calories slightly each week will help you determine how much your body needs to maintain at this weight. To add calories slowly and allow your metabolism time to adjust, healthy snacks are a good option. Limiting your carb intake, especially quick and refined carbs, can help you maintain a healthy weight.
On the other side of maintaining a healthy weight, there’s exercise. You should always aim to be active for at least 150 minutes per week. The main objective of exercise is burning the same number of calories as you eat and drink. Burn more calories than you eat and drink, you’ll lose weight and if you burn fewer calories, you’ll gain. You’ll have to find that consistency and stick to it to maintain a healthy weight.
Hydrate
Always stay hydrated! Drinking more water has great benefits, both inside and out.
- A glass or two of water before a meal can promote fullness & satiety
- Drinking before a meal has been shown to help reduce your calorie intake by 13%
- Staying hydrated is known to slightly increase the number of calories that burn throughout the day
- Water improves your digestive system & reduces fluid retention (goodbye, bloating!).
Not to mention, even slight dehydration can lead to impaired digestion, lethargy, brain fog, and false hunger cues. Who knew something so simple could have such a drastic effect?
Get Enough Sleep
Getting enough sleep is another one of those healthy habits that can help you maintain a healthy weight. Try and get at least seven hours a night to optimize not only weight control, but overall health. Poor sleepers tend to be less motivated to exercise, and other studies have indicated that sleeplessness can reduce your resting metabolic rate and cause you to eat more the next day.
Changing your diet, exercise habits, and routines can be difficult at first. But, with the same consistency and dedication that got you to the finish line, you’ll be on your way to a new lifestyle with a healthier you!
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