Losing weight is a big milestone in itself, but maintaining your new goal weight can sometimes be even more challenging. After weeks or months of diligently following healthy eating habits and sweating it out at the gym, it’s common to revert to old ways, leading to weight gain. Don’t worry, because we did our homework and rounded up 10 of the best tips to help you maintain your weight loss.
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“The data shows that there is weight gain for every type of weight loss modality, meaning that your behaviors simply define how quickly you can potentially gain weight,” explains Dr. Amy Leechief medical adviser for Lindoraa leading provider of weight loss and metabolic health services. “Lifestyle changes are the most common success factor for sustained weight loss and weight management.”
Remember, consistency is key to successful weight loss and management. From establishing the right exercise program to finding your favorite, well-balanced meals to rotate through, the habits you follow after losing weight are so important. So, let’s dive into 10 tips that will help you maintain weight loss and lead a healthy lifestyle.
Find a partner or resource that can offer professional guidance.
Find a workout or diet buddy, or seek the guidance of a professional who can be a great resource during your weight management journey.
“As much as we may not believe it, working with a dietitian supports new understanding, creates new habits, encourages accountability, and celebrates progress,” says Dr. Smile for us. “The psychological support of a nutrition coach, life coach, RD, nurse, or medical provider can have a major impact on outcomes and behavior change.”
Eat a fiber-rich breakfast with a high protein content.
You’ve probably heard the saying time and time again that breakfast is the most important meal of the day – and there’s truth to it!
“Starting the day with a high-fiber, high-protein breakfast helps keep you full longer, reduces hunger hormones, and curbs cravings later in the day, making it easier to stick to a healthy diet,” explains Amy Goodson, MS, RD, CSSD, LDa registered dietitian and certified specialist in sports diet who sits on our Medical Expert Board.
Eat a well-balanced diet.
Be sure to consume a nutritious diet full of fiber and protein.
“Protein helps maintain muscle mass, and fiber keeps you full longer, reducing overeating,” Goodson says. “Together, they can keep you full longer after meals, which helps with portion control.”
Perform regular exercise.
If you want to maintain your new goal weight, performing a regular exercise routine is the name of the game. Getting your body moving burns calories and gives your metabolism a nice little boost.
“Physical activity, especially a mix of strength training and cardio, helps maintain metabolism and balance energy expenditure,” says Goodson.
Practice portion control.
Paying attention to portion sizes, whether eating out or at home, is key to weight management success.
“Practicing portion control prevents overeating, especially with high-calorie foods,” says Goodson. “The goal is to eat until you’re not hungry versus full. Make half your plate vegetables, one-quarter lean protein, and one-quarter high-fiber carbs to help with satiety and manage satiety.”
Eat regular meals.
Skipping meals altogether is a surefire way to create adversity. Goodson encourages you to eat regular, nutritious meals.
“Consistent meal times help maintain metabolism and reduce the risk of overeating later in the day,” she explains. “The goal is to eat every three to four hours throughout the day.”
Celebrate non-scale victories.
Being your own cheerleader can greatly impact your efforts. Be sure to celebrate victories that don’t involve stepping on the scale.
“Noticing positive health changes (eg, increased energy) can keep motivation high without relying solely on the scale,” Goodson points out.
Don’t ignore long-term lifestyle changes.
Don’t forget long-term lifestyle changes. Weight loss is usually considered a “one time goal” rather than a lifelong commitment filled with healthy habits and changes.
“To maintain weight loss, it’s important to develop healthy habits that support maintaining weight loss over a period of time,” emphasizes Goodson.
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Alexa Mellardo
Alexa is the Mind + Body Deputy Editor of Eat This, Not That!, overseeing the M+B channel and delivering compelling fitness, wellness and self-care topics to readers. Read more about Alexa
