Limit foods with preservatives and added sugars, but don’t be restrictive. Instead, try to find more healthy swaps for unhealthy foods you crave. Clean out your pantry and restock it with healthy snacks, such as trail mix and granola, that you can munch on without feeling guilty.
Keep in mind that if you end up consuming more calories than you burn in a day, you might end up gaining weight. Although this might not be too much of a problem at first, it’ll build up if you don’t monitor your weight and adjust what you eat. Cooking and eating at home as much as you can gives you more control over the calories and nutritional content in your food. [4] X Research source If you’re having trouble getting enough calories during the day, try eating smaller, more frequent meals. For instance, you might eat 6 meals a day. Eating at routine times throughout the day can make it easier to remember to eat, as well. [5] X Expert Source JoAnn SolomonMaster Beauty Consultant & Celebrity Makeup Artist Expert Interview. 22 October 2020.
Getting physical activity doesn’t mean going to the gym or otherwise engaging in dedicated exercise. You can include time you spend doing household chores, gardening, walking the dog, and other activities. If you use a smartwatch or fitness tracker, it might tell you the number of calories you consume through exercise, so you can get a better idea of the number of calories you burn in a day. This is especially helpful if you engage in more intense exercise.
While it’ll take some trial and error, you’ll eventually get to the right balance that allows you to maintain your current weight within a few pounds.
To find the number of calories in an entire meal, add up the number of calories in each of the foods that you’re eating. Remember to take the serving sizes into account! If you’re having a double serving of broccoli, you’re doubling the number of calories as well.
Condiments and extras are also a good way to tweak your diet if you find that you’re still losing weight. They add calories and flavor to the food you’re eating without requiring you to revamp your entire menu.
Building healthy muscle helps keep you from losing weight, even if you’re consuming fewer calories.
For example, you might have a chicken or turkey sandwich on whole-grain bread for lunch, along with some yogurt and cheese. For dinner, you could have salmon steak with brown rice and broccoli.
Keep in mind that it’s natural for your weight to fluctuate within a few pounds from day to day. Look at the overall trend through the week, not the numbers on the scale each day. Adding more calories gradually keeps you from suddenly regaining the weight you’ve worked so hard to lose. Be patient—it can take some time to get to the point where you don’t have to monitor yourself so closely.
Lifting weights is a pretty standard way to build muscle, but body-weight exercises or practices such as yoga or pilates also help you build muscle. If you enjoy more aerobic activities, just keep track of the calories you burn while exercising and make sure you’re eating as many calories as you burn to maintain your current weight.
