How to make sure that you don't regain the weight you're losing?

Question

How to make sure that you don't regain the weight you're losing?
okay, I do agree that losing weight permanently is like a lifestyle change. But what I'm concerned about is.. say I've reduced my carbs intake in order to lose it, and later if I do start eating carbs in a bit larger amount, will that cause me to gain weight?

also, fruits/vegetables/nuts too contain carbs, so is eating bread or pasta a must? I mean, they say we need carbs, fat and protiens in each of our meal, but if I'm getting those protiens from milk, I'm also getting carbs from it. is it very essential to eat pure carbs?

ps: another question.. how to make sure that you don't lose muscle weight? (if you exercise, will that make it sure?)

thanks

Answer 1

There is a difference between carbs. Complex carbs are your whole grains like oatmeal and they fill you up quicker. They also supply you energy. Then theres simple carbs like those in sodas. These give you a quick, short lasting burst of energy and do not get burned. Fruits and veggies have complex carbs and not many in a serving. Eat your fruits and veggies as well as whole grains but cut your pastas and white rices and breads. Increase your protein to make up for the lack of carbs. Try a shake, such as whey protein.

The only way to keep the lost weight off is to do lots of physical activity each day, atleast 60-90min. Also, the less you weight the less calories your body needs and the easier they burn.

And yes, exercising regularly will help retain the muscle. Protein also supports muscle growth.

Answer 2

"How to make sure that you don't regain the weight you're losing?" by making sure that you are losing body fat and not just water and/or muscle.

the single biggest mistake that most people make is not getting their body fat analyzed in the beginning phase of a weight reduction program or anywhere during the process. losing "weight" on the scale is easy, decreasing the body fat % is not. most assume that when the lose weight on the scale that it's fat and that is a very inaccurate assumption. when weight lost on the scale is primarily water and muscle weight gain after the dieting phase is very easy and this is why most people are unsuccessful at long term weight loss and weight management. too much emphasis is placed on weight lost on the scale and not on changing the actual body composition.