Most people have experienced the cycle of weight loss and weight gain. The hardest part can be maintaining long term weight loss. Long-term weight loss maintenance studies do not always make for positive reading. Approximately 10-20% of subjects are able to maintain a weight loss of at least 5% after 5 years. The findings of other research also suggests a less positive outcome; five years after completing structured weight loss programs, people only maintain a 3% weight loss.
Fibre is often overlooked when seeking weight loss, but it’s essential for gut health and slowing down the absorption of food, keeping you fuller for longer. A general rule for fibre is 10-15 grams for every 1000 calories consumed. Hydration is also often overlooked, the reality is that when people think they are hungry, they are actually dehydrated. Staying hydrated will help you reduce the feeling of hunger and therefore less likely to deviate from the diet.