Are you also struggling to keep off the fat you lost? You might not be the only one. Don’t worry, the bodybuilding legend with seven Mr. Olmypia titles Arnold Schwarzenegger is here to save the day with his wisdom. In his daily newsletter, Arnold’s Pump Club, Arnie has shared research that’ll catch your eye.

According to the newsletter, research shows that people who have a low level of adherence regain 99% of the weight they lose. On the other hand, people who stick to a protein-rich diet despite the diet plan are most likely to keep off the fat. Further, the research highlights the main causes behind the failure. 

Lack of discipline, not knowing what to eat, and eating out too much are the three top-most reasons behind the failure to keep off the weight they lost. Arnie can’t give you discipline, but he suggests changing and simplifying your approach to food. If you make small changes to control your hunger, it makes discipline less important, he writes. Arnie also shares some scientific tips to ensure a smooth flow of things.

Arnie touts the importance of having a proper sleep schedule as a short period of sleep can lead to a struggle with your willpower. This increases your craving for calorically dense food. So fix your sleep schedule to fix your hunger, he exclaims. Arnie also emphasizes eating more proteins, whether they are plant- or animal-based. Rich-protein diets are hard to convert into fats and help burn more calories. They tend to increase fullness, suppressing your hunger. 

He further mentioned that you do not completely restrict yourself to certain foods. Published research in the journal Appetite found that people who had restrictions for certain foods ended up overeating 133% more calories. Meal preparation is the most troublesome part of this process. People who don’t eat well and struggle to make a meal tend to fail easily. He suggested shakes as a replacement option for meals, while taking advantage of meal delivery services to save yourself the hassle and eat healthy.

The Terminator has not only shared his evidence-based research to help you keep off the fat. Earlier, he shared his diet, which led him to his legendary status. 

The diet that made Arnold the seven-time Mr. Olympia

The seven-time Mr. Olympia shared that he used to intake 2750 calories a day, which accounted for his success. He ate three scrambled eggs, one cup of oatmeal, one cup of orange juice, and one cup of low-fat milk as his breakfast. For his mid-day snack, he ate mixed nuts with an apple or banana. 

Read More: Despite the Controversy, Arnold Schwarzenegger’s Physique From Olympia 1980 Amazes Fans: “Elegant as Always”

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For lunch, Arnie consumed nutrition-compromised dishes like cooked chicken breast sandwiches and drank a cup of low-fat milk with an apple. For the last meal of the day, he required 8 oz of lean-cut frilled beef with one large potato, along with one large salad with mixed green vegetables.

Do you also struggle with ensuring that the weight you lose remains lost? Will you consider Arnie’s research-based approach? Let us know in the comments.

Read More: Arnold Schwarzenegger Shares Motivation Behind Starting Arnold Classic UK: “I Started My Career in England…”