The importance of long-term weight maintenance
Aside from looking good and feeling good, it is also vital to maintain a healthy BMI over a lifetime for other health reasons, such as reduce the risk of heart diseases, lower cholesterol and lower blood pressure and less stress on bones and joints.
At Avicenna Pharmacy, we know that maintaining weight management comes with challenges. Our pharmacists are here to help you with every step of the way even when you reach your desired weight and meet a healthy BMI. We have also put down a brief list of things to help you with your weight management.
Sustainable weight loss habits to follow
When on a weight loss journey, it is prudent to set realistic weight loss goals that align with not only your weight loss maintenance strategies but also your lifestyle. It is important to follow a personalised fitness plan and a healthy diet alongside your medication to sustain a healthy weight and a BMI. A well balanced diet goes beyond hitting your carbs, protein, fat, fibre, vitamins and minerals goals and daily water intake. It is about embracing mindful eating practices that include making changes to your overall eating habits (such as swapping carbonated drinks for fresh juices, reducing the intake of processed foods and opting for other healthier alternatives).
By incorporating healthy lifestyle habits, taking proactive steps to overcome weight loss plateaus (link to progress track blog) and making necessary adjustments to eating habits and exercise plan you can help prevent weight regain. Alongside these, it is also necessary to prioritise sleep and manage your stress levels to maintain your weight loss. Insufficient sleep has long been associated with the body’s appetite regulating hormones. Studies from Harvard Medical school show that lack of sleep tends to increase ghrelin (hormone linked to appetite) and lower leptin (hormone linked to feeling full). Getting plenty of sleep helps to balance these hormones and eliminate any food cravings and overeating. As per the NHS, on average 7-9 hours of sleep is recommended for an adult. Hitting this mark and getting the optimal amount of sleep will help you wake up feeling more refreshed and energised to get on with your day to day activities.
How to overcome weight loss challenges
Self-monitoring techniques such as food diaries, calorie trackers and regular weigh-ins are practical techniques that can be utilised to mitigate weight loss plateaus and stay on track throughout your weight loss journey. Identifying and managing triggers for overeating is another effective way to prevent weight regain. As per NHS, emotional triggers such as stress, low mood and anxiety can lead to overeating and deviating from a diet plan. Identifying causes for and finding other ways to navigate through these emotions (rather than through the comfort of food) will prevent overeating tendencies and help to stay on top of your weight loss plan. (https://www.kentcht.nhs.uk/leaflet/triggers/).
Continuous monitoring of weight changes (specially during early days) will help to stay on top of your weight management. Aside from exercising regularly, eating fewer calories (without hitting nutritional deficiencies) and taking prescribed treatments, it is also important to ensure your other weight-related health conditions are being addressed and treated in order to keep losing weight at a healthy rate. If you need further assistance our qualified pharmacists are happy to help you with long-term weight maintenance.
As part of your weight management journey with Avicenna Pharmacy, you will receive tailored guidance on choosing supplements, meal replacement options, and snacks that align with your lifestyle. It includes expert recommendations for treatments suited to your individual needs, along with continuous support to help you sustain a healthy BMI and navigate the next steps in your journey.
Our pharmacists are here to support you in a confidential and non-judgemental environment.
Book your consultation with Avicenna Pharmacy today.
