Many people want to lose weight, but there are also those who struggle with problems such as underweight or constant weight loss. In this case, your goal is likely to be to maintain your current weight or gain a few pounds. To stop losing weight, increase your calorie intake, change your workouts, eat the right foods, and see a doctor if you suspect that the weight loss is due to an underlying condition.
Steps
Method 1 of 3: Change Your Habits
Step 1. Increasing your daily calorie intake is one of the most effective ways to stop losing weight
You should be consuming at least 1200 calories per day. Try to keep your daily calorie intake under control using a specific application, then add around 200 calories to this figure.
This doesn't mean you should start gorging yourself on junk food. Instead, opt for healthy, nutrient-rich foods. For example, you can eat dried fruit and nut butters, which contain a lot of nutrients and good fats. Incorporate healthy oils, such as coconut and olive oils. Include unrefined carbohydrates, such as quinoa and oats
Step 2. Eat more often throughout the day
If you're having trouble getting enough calories, try eating small meals throughout the day. If you only eat one or two large meals a day, you are unlikely to reach the calorie intake you set for yourself, not to mention the fact that you risk feeling overly full.
- Try eating three meals, adding in between protein and vegetable based snacks.
- For example, you could eat eggs, an avocado, and a piece of fruit for breakfast. In the middle of the morning, spread almond butter on a wholemeal scone. For a snack, eat nitrate-free cold cuts, cheese, and an apple. After dinner, you could eat Greek yogurt garnished with frozen blueberries and nuts.
Step 3. Reduce cardiovascular activities
You should definitely not stop exercising, but it is good to change the type of physical activity you do to stop losing weight. Evaluate your current workouts, including frequency and duration. Try removing long cardiovascular workouts, or do aerobics less frequently during the week.
- Instead of hitting the gym every day, combine business with pleasure. Go for a walk with your family, friends or dog, or plan a hike with friends. Try joining an amateur team or cycling to the park.
- Consider light activities that help combat stress, such as yoga, tai chi, or pilates.
Step 4. In addition to reducing cardiovascular activities, increase strength training
Building muscle mass helps you to put on a few pounds and stop losing weight by eliminating fat. Weight lifting also allows you to gain muscle tissue, increasing weight.
Replace the treadmill and elliptical with bicep curls, dumbbell lunges, and bar squats. If you have never done weight lifting, contact a personal trainer or an experienced friend who can explain the correct execution of the exercises
Step 5. Try to fight the stress
Tension and anxiety can cause you to lose weight, as they cause you to stop eating or burn calories due to nervousness. If weight loss is due to stress, you should look for ways to combat it in order to enjoy good health.
- Try deep breathing exercises. For example, focus on breathing twice a day. Set aside a minute or two to simply inhale and exhale calmly, focusing only on the breath entering and exiting the body. Inhale for a count of four or five, hold your breath for a count of five, then exhale for a count of five again.
- Guided meditation is another effective relaxation technique. There are applications, audio files and YouTube channels dedicated to a specific guided meditation to combat stress.
- Yoga and tai chi are great for exercising and relieving stress.
Method 2 of 3: Supplementing the Right Calories
Step 1. Get more protein
Protein is important for maintaining a healthy weight and building muscle mass, not to mention that it allows you to acquire quality calories. But make sure you avoid fatty meats and don't overdo the red meat. Containing high doses of saturated fat, they are not good for health in general.
- For example, eat eggs, chicken, turkey, and fish. Go for plain, nitrate-free bacon.
- If you'd rather avoid meat, try Greek yogurt or flaky cheese, which are good sources of protein. Dried fruit also has a high protein value and can be easily integrated into meals or snacks.
Step 2. Eat healthy fats for quality calories
The fats found in fish, nut or seed oils, and dried fruit are good for the heart. Make sure you are getting omega-3 fatty acids, monounsaturated and polyunsaturated fats.
- For fat, consume avocados, nuts, nuts, olive and coconut oil. You can also choose fish that are high in good fats, such as salmon and tuna.
- Spread some nut butter on a sliced apple or a wholemeal scone. Alternatively, make an avocado sandwich.
Step 3. Prefer complex carbohydrates, which are effective for increasing calorie intake and getting more nutrients
Instead, avoid refined carbohydrates, such as white bread or pasta, cakes, donuts, pastries, and cookies. Opt for bread, pasta or brown rice, quinoa, barley, and millet.
Incorporate a serving of quinoa or brown rice into your meals. For breakfast, make oatmeal garnished with fresh and dried fruit. Spread some nut butter on whole wheat toast
Step 4. Drink smoothies, which are great for increasing your calorie intake in a healthy way
To make a sweet, nutrient-rich snack, blend plain or Greek yogurt and fruit. You can also add some milk. Use any type of fruit you want.
- You can also add a teaspoon of coconut oil to not only flavor the smoothie, but also to make it richer in healthy fats and calories.
- For more calories, make a peanut butter smoothie.
Method 3 of 3: See a Doctor
Step 1. If you can't stop losing weight, you should see a doctor
Some conditions cause sudden weight loss or prevent you from maintaining your healthy weight. Undergo a full examination and discuss any other symptoms you have observed.
- Here are some conditions that can cause weight loss: thyroid or metabolic problems, type one diabetes, infections, ulcerative colitis, and cancer.
- Your doctor will do a complete blood count to check for any vitamin or mineral deficiencies.
Step 2. If you can't stop losing weight due to a mental disorder, you should see a psychologist
There are several mental disorders that cause excessive weight loss, including anorexia, bulimia and disordered eating.
If you believe you have a mental condition associated with issues such as nutrition and weight loss, it is important to ask for help. These disorders can cause far more serious problems and in some cases are even fatal
Step 3. If you've tried several tactics in vain, try seeing a dietician
He will be able to evaluate factors such as eating habits, caloric needs and daily nutrition to help you find a solution and maintain your ideal weight.
