Weight loss is never a straight line. Many people start out with enthusiasm, the numbers on the scale quickly go down, but then at some point, everything seems to stop. The weight loss process falls into a “stalemate”, meaning that the weight does not change despite the diet and exercise regimen being maintained. This can be discouraging and easy for many people to give up.
In fact, this is a completely normal phenomenon. After the initial rapid weight loss phase, the body begins to adapt to the diet and exercise schedule, thereby slowing down the metabolic rate. Sometimes, cutting calories too much also causes the body to fall into “energy saving mode”, storing more and burning less. In addition, lack of sleep or skipping the recovery process after exercise also contributes to weight stopping or even gaining back.
What are the tips to control weight regain?
Here are some tips to help you better understand how to build a healthy lifestyle and eating habits:
1. Everyone has different needs
One of the common mistakes is to apply the same diet to everyone. In fact, everyone’s calorie and nutritional needs are different, depending on age, gender, activity level and health status.
Instead of focusing on cutting back, it is important to maintain nutritional diversity. The simple rule is:
- No food group should be completely eliminated.
- Any nutrient consumed less than twice a week can cause deficiencies, while consuming too much can pose health risks.
For example, instead of drinking cow’s milk every day, you can alternate it with soy milk or oat milk. When eating carbohydrates, vary between white flour, whole wheat flour, barley or couscous. With protein, alternate between red meat, white meat, fish, eggs, beans or low-fat cheese. This rotation helps the body receive enough nutrients while avoiding excess or boredom in the menu.
2. Prioritize reasonable eating times
Not only “what to eat” but “when to eat” also plays an important role. The body needs more carbohydrates in the first half of the day, when you are most active and consume the most energy. Carbohydrates at this time not only provide fuel for the brain and muscles, but also help promote metabolism.
On the contrary, in the evening, the body does not need too much energy to exercise. Instead of eating a lot of starch, focus on quality protein, because this is the ingredient that helps regenerate muscles, restore tissue and maintain bone and joint health. For the elderly, a protein-rich dinner also helps reduce the natural muscle loss that occurs with age.
3. Eat many small meals a day
Instead of eating only 2-3 large meals, divide them into many small meals a day. This does not mean eating more, but rather distributing energy reasonably to avoid hunger leading to overeating.
Suggestions could be:
- Morning can be divided into 2 small meals: one meal right after waking up (light with milk, whole grains, fruit) and a mid-morning snack (whole wheat bread with a little protein).
- At noon, maintain a full main meal, with carbohydrates and protein.
- In the afternoon, you can use seasonal fruits instead of sweets.
- In the evening, prioritize protein and vegetables, limit starch.
This way of eating helps the body always have a stable source of energy, reduces cravings and limits the storage of excess fat.
In summary, it is not uncommon for weight loss to stagnate or become overweight again, and it is not always a sign of failure. It’s just your body’s way of adjusting itself to maintain balance. The important thing is to understand your own needs, arrange your food in a diverse and reasonable way according to each time of day, and maintain the habit of eating many small meals instead of concentrating your energy on a few large meals. When you know how to listen to your body, you will easily overcome this difficult period and move towards a more sustainable weight goal.
