Retaining your weight loss is no easy feat. In fact, many yo-yo dieters struggle to keep the weight off rather than lose it in the first place.
That’s why a new study by researchers at the University of Copenhagen looked into the secret behind maintaining a healthy weight. What they found was very interesting!
Find out below…
The 28 Day Weight Loss Challenge is NOT a diet, it’s a lifestyle overhaul. And many of our mums have been maintaining their weight loss for year.
Study finds the secret to maintaining weight loss
215 people with obesity and low fitness participated in the study. For eight weeks they followed a low-calorie diet and each lost around 13kg.
This weight loss brought significant improvements in their sugar levels, blood pressure and overall health.They were then split into four groups.
Two groups were given placebo medication but only one was instructed to follow an exercise program of 150 minutes of vigorous-intensity physical activity.
The other two groups received obesity medication – an appetite-inhibiting hormone GLP-1. One of these groups was given an intense exercise regime and the other wasn’t. All volunteers were weighed monthly and given diet counselling.
The study findings
One year on, the group who was given the placebo but asked to do high intensity exercise as well as the group who was given obesity medication and asked to exercise were the only ones to maintain the weight loss or lose more weight.
In fact, these two groups that exercised had higher fitness ratings, reduced blood sugar levels and improved quality of life.
“This is new knowledge for doctors, dieticians, and physical therapists to use in practice. This is evidence that we have been missing,” explains Signe Torekov, who was heading the study.
“We have an appetite-stimulating hormone, which increases dramatically when we lose weight, and simultaneously the level of appetite-suppressing hormones drops dramatically.
“In addition, a weight loss can provoke loss of muscle mass, while the body reduces the energy consumption.
“Thus, when the focus in obesity treatment has been on how to obtain a weight loss – rather than how to maintain a weight loss – it is really difficult to do something about your situation.”
“Significant weight loss can be maintained with exercise for approximately 115 minute per week performed mostly at vigorous-intensity, such as cycling. And that by combining exercise with obesity medication, the effect is twice as good as each of the individual treatments.”
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How Cicily lost 56kg and has maintained her weight loss
Cicly reveals her health journey started when she decided to make a more conscious effort to check and monitor what she was eating.
“Hypothyroidism means I should avoid a lot of foods, and also strive to eat a lot of certain foods. This is where the Challenge recipe hub was amazing! I could search for specific ingredients,” she says.
“Things like dairy, eggs, nuts, beans, chicken, beef, seafood and most vegetables are great for thyroid health. Highly processed foods also affect my thyroid negatively too.”
Before that, Cicily reveals she used to buy maternity clothes when she was at her heaviest.
“I used to buy maternity clothes just because they were stretchy and forgiving. Now I can buy tight denim,” she says. “I used to buy daggy undies, now I buy whatever I want because it all comes in my size.
“I used to wear size 24 tights, now I can fit both of my legs in one leg hole.”
How meal prep helps Cicily maintain her weight loss
“I have one to two healthy mummy’s premium smoothies a day and eat healthy mummy’s recipes for dinner and snacks.
“Now that I’m not eating to a calorie deficit to lose weight, I tend to not be as strict all the time, and spice up my recipes a bit by adding things I love, or even just eating out occasionally and not worrying about it.
“Because I stick to The Healthy Mummy’s lifestyle most of the time, those occasional splurges level out (as long as you keep consistent between!).”
Cicly’s tips for those wanting to lose weight:
- Make weekly goals for yourself e.g: Go for a walk three days a week, have a Healthy Mummy smoothie daily, follow your meal plan, do home workouts on the app 3 days a week etc.
- Take photos weekly in the same position, same angle, same kind of clothing – so you can track your progress.
- Drink water! I drink 2-3 litres per day.
- Think about where you want to be, and figure out what you need to do weekly to get there. For example, 700grams per week is 36.4kg per year weight loss. This is a realistic and achievable weekly goal that I averaged throughout my 56kgs weight loss over 18 months.
Join the 28 Day Weight Loss Challenge!
If you are inspired by Cicily’s weight loss story and want to take care of your health and weight then you need to check out our 28 Day Weight Loss Challenge.