Why weight gain happen when we stop Exercises or Diet?
One of the frequently asked question is – What will happen after I quit following my diet and get back to normal diet ? Will I start regaining weight ?
So here is the answer to the question , lets understand it with an example .
Suppose you started your diet with the aim to drop 6 kg . Now let's just say that when you started the diet your BMR was 1500 and also you were following reverse dieting method with your diet . During the course of your diet you were increasing 100-150 calories every week and you reached to 2100 calories after 6 weeks and finally achieved your fat loss goal .
After attaining the fat loss ,now you plan to switch to your "Normal Diet" which you were following before. You started eating normal food and as a result you started putting on fat again . So basically you regained weight which you dropped with following a structural diet and intense workout routine. Eventually you end up from where you started.
Why this happened ?
This happened because of the sudden change in your diet i.e. when you were on a structural diet you were eating every thing after calculating the macros . You were counting calories from every food source you were consuming but once you returned to normal diet you stopped counting calories and you started eating without giving a thought about the fact that you have started damaging your body again .When you started eating normal food again .
1. You stopped counting calories .
2. You started consuming everthing you could .
3. You stopped tracking your progress.
Now you must be wondering that what you should do so that you don’t regain the weight . Should you stop eating normal food ? NO
After you complete your fat loss journey successfully you can switch to normal diet but plan everything smartly .
1. Know how to maintain your calories – Start with your BMR and keep increasing calories every week . Weigh yourself each morning and take a weekly average. Adjust intake upwards or downwards to maintain weight. If you’re at the same weight on average for two weeks running then you’re at maintenance . If your weight is trending up then dial back calorie intake.
2. Track your progress – It’s very important to track your progress every week so that you have an idea what are you leading upto. Weigh yourself every morning and keep clicking pictures in every 4-5 days .
3. Exercise is crucial for weight control . Exercise is a very important way to keep the weight off. "Studies show that people who have dieted and successfully maintained their ideal weight exercise around five hours a week .
4. Strength training – Strength training promotes muscle growth. Losing fat involves increasing your metabolism and muscle plays a major role in that. Muscle burns fat four times more efficiently than the fat you have on your body. The more muscle you have, the more your body will burn fat.
5. Keep an eye on what you eat – When you switch to normal diet keep an eye on what you eat . Don’t use the flexible dieting approach . Eat healthy food.
6. Stay committed to a healthy diet - To ensure you are eating healthy, keep an accurate food journal. Write down everything you eat or drink. Be honest and accurate, otherwise the journal is not helpful. The food journal will help you learn about your eating habits and help you assess the food choices you are making.
7. Stay active - Just because you lost weight doesn’t mean you should cut back on your workouts. Maintaining a healthy weight takes work and dedication. Physical activity is one of the most important aspects of keeping weight off, so make sure you’re building it into your daily routine.
8. Stay motivated - We all know how darn hard it can be to take the first step towards losing weight or getting back in shape, whether it be insecurity, lack of motivation, lack of energy, lack of support or any combination of things. We’ve all heard the traditional advice. Create a reward system to praise your continued motivation and efforts to keep your weight off. For some, weight gain is caused by more than simply eating too much and not exercising enough. Food addiction is at the heart of many women and men who gain weight and become obese. Reward yourself with a massage , outing or a vacation after you’ve reached a certain milestone in your weight maintenance. By reversing the reward program within your mind to praise healthy choices, you may fight food addiction, or overeating .