Preventing Weight Regain: 10 Best Practices And Bariatric Regain Diet

Hello readers! Are you confused that even after having a diet, you regain your weight? Well, weight loss is a journey that requires dedication and commitment. However, even after achieving the desired weight, the real challenge begins. Maintaining weight can be difficult for many people, and weight regain is a common problem many individuals face.

Weight regain can happen for various reasons, such as poor diet, lack of physical activity, hormonal imbalances, etc. Seeing the scale ticking up again after working hard to lose weight can be frustrating and demotivating.

The consequences of weight regain can be serious, including an increased risk of developing chronic diseases such as diabetes, heart disease, and more. Therefore, taking the necessary steps to prevent weight regain is crucial.

To help you maintain a healthy weight, we have compiled a list of 10 best practices for preventing weight regain and a bariatric regain diet. By following these practices, you can stay on track and prevent weight regain, leading to a healthier and happier life.

Table Of Contents

1. Understanding Weight Regain Process

2. Factors Contributing to Weight Regain After Weight Loss

3. The 10 Best Practices For Preventing Weight Regain

4. 5 Best Supplements To Prevent Weight Regain 

5. What Is A Bariatric Regain Diet?

6. Key Points For The Bariatric Regain Diet 

7. The Final Say

8. FAQ

9. References

Understanding Weight Regain Process

Weight regain is the process of an individual who has previously lost weight and subsequently gained back some or all of that lost weight. It often occurs after a period of intentional weight loss through methods such as dieting, exercise, or medical interventions like bariatric surgery. 

It is generally caused by unhealthy eating habits, less physical activity, changes in the metabolism, emotional factors like stress, hormonal fluctuations and genetic predisposition.

Also Read: 8 Tips For Weight Loss At Home For 2023

Factors Contributing to Weight Regain After Weight Loss

The factors that contribute to weight regain include the following:

• Metabolic Adaptations

• Hormonal Changes

• Psychological Factors

• Stress

• Depression

• Emotional eating 

• Lifestyle Changes

• Returning to unhealthy habits

• Reduced physical activity 

• Environmental Influences

• Access to high-calorie, processed foods

• Lack of Social Support

The 10 Best Practices For Preventing Weight Regain

The first rule is to be determined and consistent, or else the efforts we put in will show minimal to no results when it comes to maintaining weight loss for a lifetime Now, let’s understand the 10 best practices for preventing weight regain: 

1. Set Realistic Goals

One of the key factors in preventing weight regain is setting achievable goals. Instead of aiming for rapid weight loss, focus on sustainable changes in your diet and exercise routine. Slow and steady progress is more likely to last.

2. Stay Hydrated

Proper hydration is often overlooked but plays a vital role in weight management. Drinking enough water helps control hunger and supports your body's metabolic processes.

3. Maintain A Balanced Diet

Transitioning to a balanced diet can gradually improve your health and well-being by providing your body with the necessary nutrients without excessive calorie intake. It's important to include all food groups in the right proportions to achieve a well-rounded diet.

Also Read: Best Weight Loss Plan For Men & Women with Indian Diet 

4. Do Regular Exercise

It is important to stay physically active to manage your weight and overall health. You can make it a habit by incorporating enjoyable physical activities into your daily routine. This will help you maintain a healthy lifestyle.

5. Adequate Sleep

Prioritising quality sleep is crucial for maintaining a healthy weight. When you get sufficient rest, your body can recover and regulate hormones, aiding in weight management and overall well-being. Therefore, it's essential to incorporate quality sleep into your health and wellness routine.

6. Manage Stress

Stress can lead to emotional eating and being overweight. Practice stress-reduction activities like meditation, yoga, or deep breathing exercises to prevent weight regain.

Also Read: Yoga Nidra: Relaxation Technique For Stress & Anxiety 

7. Seek Support

Do not hesitate to reach out to friends, family, or a support group when you need encouragement and motivation. Sharing your journey with others can make a significant difference.

8. Plan Ahead

One helpful strategy to avoid making unhealthy choices on impulse is to plan your meals and snacks in advance. By preparing healthy options ahead of time and having them readily available, you can stay on track with your nutrition goals and resist the urge to reach for unhealthy snacks.

9. Stay Positive

When it comes to losing weight, it's important to keep it off and shed those extra pounds. Along with developing good physical habits, maintaining a positive mindset is equally important.

By staying optimistic and reflecting on your progress regularly, you can reinforce your achievements and stay motivated to achieve your desired weight.

10. Use Supplements

To prevent weight regain, you can take supplements. This includes green, ginger, cinnamon, and many other herbal teas. You can also include protein powder, vitamins or fibres in a weight loss diet plan. 

But, it is highly recommended to consult your dietitian or medical expert before adding any new supplement to your diet.

5 Best Supplements To Prevent Weight Regain 

Preventing weight regain supplements may sound far-fetched, but they can actually contribute to a healthy life and support you in your fitness journey. Here are some supplements as alternative options that you can use to prevent weight regain:

1. Green Tea Extract

Rich in antioxidants and other compounds, green tea extract can increase metabolism and fat oxidation. It also helps in reducing appetite, making it a popular supplement for weight maintenance.

2. Protein Powder

A protein powder supplement is a great way to fulfil the protein requirement of the body. It also helps to curb the hunger pangs by providing satiety and increasing immunity. You can opt for plant-based protein supplements that are good for people who are vegan and vegetarian, while other traditional options are casein and whey. 

3. Chromium

Found in small amounts of many foods, chromium can enhance the action of insulin. It might help improve blood sugar control, which can help with weight management.

4. Vitamin B

Vitamin B is a well-known agent in weight management. It aids in the metabolism of fats, proteins, and carbohydrates. It can help prevent weight regain by promoting energy production and supporting a balanced diet, which is essential for sustaining long-term weight loss results.

5. Fibre Supplements

Glucomannan is a soluble fibre supplement that can absorb water and become gel-like in the stomach. This can promote feelings of fullness and reduce overall calorie intake. Additionally, psyllium husk and inulin can also aid in promoting satiety.

What Is A Bariatric Regain Diet?

The bariatric regain diet is generally recommended for individuals who have undergone bariatric surgery and are continuously experiencing weight regain. They also find it challenging to maintain weight loss.

The surgeries like sleeve gastrectomy and gastric bypass come under bariatric surgery, which affects the stomach size and alters the process of the digestive system to promote weight loss. Let us understand the critical points of a bariatric diet.

Key Points For The Bariatric Regain Diet 

Some key points of the bariatric regain diet include the following:

1. High Protein Intake

High protein-rich foods are crucial for a healthy lifestyle, especially after bariatric surgery. Protein boosts muscle mass development, helps promote satiety, and supports metabolic activities like DNA replication, digestion, enzyme regulation, etc.

Some excellent protein sources include:

• Egg

• Nuts and seeds

• Lentils

• Oats

• Legumes 

2. Portion Control

While working on weight maintenance, it is essential to control portion sizes to prevent overeating. The usual capacity of the stomach reduces or is limited after a bariatric surgery therefore, it is necessary to eat healthily in regular and controlled portions.

3. Hydration

Water is the magical element that works best with weight management and detoxification. You should drink adequate water to stay hydrated, as it can help you control your appetite. It also helps to detoxify your body by removing toxins out of your body. 

4. Mindful Eating

Practising mindful eating by preventing weight regain supplements can help to control overeating. Along with supplements, you can practise eating slowly, savouring each bite, and eating healthy and nutritious foods. Incorporating mindfulness and a steady routine can boost weight management. 

5. Regular Physical Activity 

Regular physical exercise can improve your weight loss journey. You can practise yoga poses, light to moderate exercises and aerobic exercises to manage weight and overall health. 

The Final Say

Weight regain after weight loss or bariatric surgery is very common. We require proper diet, exercise, and consistency to manage the weight loss process and prevent weight regain. 

We can support our weight loss journey by taking preventing weight regain supplements, practising mindfulness, exercising, etc. Weight regain has both physical and psychological impacts, so it is essential to learn how to prevent the regain of weight by following the above strategies. You can contact us at ToneOp if you need any suggestions related to diet plans or fitness plans.

FAQs

1. Is regaining healthy or unhealthy after weight loss?
Weight regain indicates that you are primarily unhealthy and inconsistent with your maintenance program, especially after weight loss through diet, exercise or surgery. 

2. How to maintain weight without exercise?

You can practise healthy eating and mindful eating to manage your weight, thus supporting your weight loss journey without exercise.

3. How to maintain current weight?

To maintain your current weight, you can follow some practices like 

• Eating a nutritious diet

• Drinking adequate water for hydration

• Maintaining sleep cycles

• Doing physical exercise

• Managing stress.

4. How to maintain weight after a low-calorie diet?

After a low-calorie diet, you may feel hungry and be compelled to overeat. You can maintain weight after a low-calorie diet by 

• Having a balanced eating plan

• Monitoring portions

• Staying active

• Being mindful of your calorie intake.

About ToneOp

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition and Detox Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp. 

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