Your attention to the details of your daily meals and your exercise program increases the likelihood you will keep off the weight you have lost from a low-carb diet. If you do not continue to monitor your food intake and weigh yourself at least once a week, you will lose the habit of healthy behaviors, which helped you lose weight in the first place. You must continue with 30 minutes of exercise most days of the week to maintain your health and weight loss, according to the American College of Sports Medicine.
Step 1
Plan your next day's meals the night before using a spreadsheet to monitor the percentage of your calories from carbohydrates. Slowly increase the percentage of carbs you eat until you reach the minimum recommended daily intake of grains, fruits and vegetables; MyPyramid.gov warns that the carbohydrates you eat must come from a minimum of 3 ounces of complex carbohydrates, 2 cups of fruits and 3 cups of vegetables for a healthful supply of nutrients.
Step 2
Optimize your energy level and the calories you consume by eating carbs, protein and fat immediately after an exercise session; this stimulates your muscle cells to quickly use the carbs you eat, replenishing the glycogen in your muscles. Scheduling a carbohydrate-rich meal right after your workout reduces the likelihood that you will gain back weight after a low-carb diet.
Step 3
Eat whole grain complex carbohydrates, which have plenty of fiber to keep you full; if you eat refined grains you will be hungry sooner and will be highly tempted to eat more food including more carbs.
Step 4
Keep high-fiber fruits on hand to maximize the carbs you eat from fruits such as apples, oranges, pears and fresh cherries. Combine these fruits with unsalted nuts for your small meals or snacks; this combination gives you lasting energy with nutrient-rich carbohydrates and is very easy to put together particularly if you have little time to make a meal.
Step 5
Schedule a higher-than-normal carbohydrate meal twice a week, preventing carbohydrate binges, which increase your risk of gaining back your weight. Pick a joyful, celebratory meal that is relaxing or restful such as Sunday brunch, a dinner date, or coffee with a good friend. Resume your normal, detailed meal plan for the rest of the week.
Step 6
Perform a resistance training workout twice a week to increase the rate at which your cells must remodel and repair lean tissue; this increases your resting metabolism so you burn more calories throughout the day even while you are sitting down, according to a 2010 article by Wayne Wescott, Ph.D., published in the "ACSM Fit Society Page."
Tips and Warnings
- Build formulas into your spreadsheet for every meal so you can quickly adjust your meals if necessary, while maintaining a moderate carb intake.
- About 3,500 calories adds up to 1 pound. If you eat 3,500 calories more than what you need, whether the calories are from carbs, fat or protein, you will gain weight.
Things You'll Need
- Spreadsheet
- Exercise attire
- Apples
- Oranges
- Pears
- Fresh cherries
- Whole grains
- Unsalted nuts
- Resistance training equipment
References
- "ACSM's Health & Fitness Journal"; Motivating Change: Modifying Eating and Exercise Behaviors for Weight Management; John Jakicic, Ph.D., and Amy Otto, Ph.D., RD; Jan./Feb. 2005
- "ACSM's Health & Fitness Journal"; Your Clients Are What They Eat: Balancing Weight with Diet Part 1; Gary Miller, Ph.D.; January/February 2005
- American College of Sports Medicine: Physical Activity and Public Health Guidelines
- My Pyramid
- "Strength and Conditioning Journal"; Pre- and Postexercise Feeding; Jose Antonio, Ph.D., October 2007
- "ACSM Fit Society Page"; Effects of Strength Training on Resting Energy Expenditure; Wayne Westcott, Ph.D.; Jan.-March 2010
Member Comments