Alas, a lot of people who lose weight wind up gaining it back.
In fact, just about 20 percent of dieters who start off obese end up successfully losing weight and keeping it off in the long term.
However, don’t let this dissuade you. There are quite a few clinically proven ways you can keep the weight off, ranging from exercising to controlling anxiety.
These 17 strategies may be just what you want to tip the data in your favor and maintain your hard-won weight loss.
Why Peoples Regain Weight
There are a couple of common reasons why people gain back the weight they lose. They are mostly linked to unrealistic expectations and feelings of anxiety.
- Restrictive diets: Intense calorie restriction may slow your metabolism and also change your appetite-regulating hormones, which are both factors that promote weight regain.
- Wrong mindset: If you think of a diet because of a quick fix, instead of a long-term remedy to better your health, you will be more likely to give up and gain back the weight you lost.
- Lack of sustainable habits: Many diets are based on nourishment instead of customs you may integrate into your everyday life. They concentrate on rules rather than lifestyle changes, which may discourage you and protect against weight maintenance.
Many diets are too restrictive with requirements that are difficult to keep up with. Additionally, many people don’t have the right mindset before beginning a diet, which might lead to weight regain.
1. Exercise Frequently
Regular exercise plays an important role in weight maintenance.
It may help you burn off some extra calories and increase your metabolism, which are just two factors required to achieve energy balance.
When you are in energy balance, it implies you burn the same number of calories that you eat. As a result, your weight is more likely to stay the same.
Several studies have found that individuals who do at least 200 minutes of moderate physical activity a week (30 minutes a day) after losing weight are more likely to maintain their burden.
In some instances, even higher amounts of physical activity might be crucial for successful weight maintenance. 1 review concluded that one hour of exercise per day is optimal for those trying to keep weight reduction.
It is important to note that exercise is the most helpful for weight maintenance when it’s combined with other lifestyle changes, such as adhering to a healthy diet.
Exercising for at least 30 minutes every day may promote weight maintenance by helping to balance your calories and calories burned.
2. Attempt Eating Breakfast Every Day
Eating breakfast may support you with your weight maintenance objectives.
Breakfast eaters tend to have healthy habits overall, like exercising and consuming more fiber and micronutrients.
Furthermore, eating breakfast is among the most typical behaviors reported by individuals who are successful at maintaining weight loss.
One study found that 78% of 2,959 people who maintained a 30-pound (14 kg) weight loss for a minimum of one year reported eating breakfast daily.
However, while those who eat breakfast appear to be very effective at maintaining weight reduction, the evidence is also mixed.
Studies don’t show that skipping breakfast leads to weight gain or worse eating habits.
Actually, skipping breakfast might even help some people today reach their weight loss and weight maintenance goals.
This might be among the things that come down to the individual.
Should you think eating breakfast helps you stick to your objectives, then you should eat it. But if you do not like eating breakfast or lunch are not hungry in the morning, then there’s no harm in skipping it.
People who eat breakfast tend to have healthy habits overall, which might help them maintain their weight. But, skipping breakfast does not automatically lead to weight gain.
3. Eat Lots of Protein
Eating a great deal of protein may help you keep your weight since protein can help reduce appetite and promote fullness.
Protein increases levels of particular hormones in the human body that cause satiety and are important for weight management. Protein has additionally been proven to reduce levels of hormones that boost hunger.
Protein’s effect on your hormones and fullness may automatically reduce the amount of calories you consume daily, which is a significant factor in weight maintenance.
Furthermore, protein calls for a substantial quantity of energy for the human body to break down. Therefore, eating it regularly may increase the amount of calories you burn throughout the daytime.
According to many studies, it appears that protein’s effects on metabolism and appetite are most notable when about 30% of calories are consumed in protein. This is 150 grams of protein on a 2,000 calorie diet.
Protein may benefit weight care by boosting fullness, raising metabolism and reducing your overall calorie intake.
4. Weigh Yourself Often
Tracking your weight by stepping onto the scale on a regular basis might be a helpful tool for weight maintenance. This is because it can make you aware of your progress and promote weight control behaviors.
Those who weigh themselves might also eat fewer calories throughout the day, which is useful for maintaining weight reduction.
In one study, people who weighed themselves six days each week, on average, consumed 300 fewer calories per day than those who monitored their weight less often.
How frequently you consider yourself is a personal option. Some find it useful to weigh in every day, while some are somewhat more effective checking their weight a couple of times a week.
Self-weighing may help weight care by keeping you aware of your progress and behaviors.
5. Be Mindful of Your Carb Intake
Weight maintenance may be a lot easier to achieve if you pay attention to the types and quantities of carbohydrates that you eat.
Eating too many refined carbs, like white bread, white pasta and fruit juices can be harmful to your weight maintenance goals.
These foods are stripped of their natural fiber, which is necessary to promote fullness. Diets that are low in fiber have been associated with weight gain and obesity.
Limiting your carb intake overall can also help you maintain your weight reduction. Several studies have found that, in some cases, those who follow low-carb diets after weight loss are more inclined to keep the weight off in the long term.
Additionally, people after low-carb diets are less inclined to consume more calories than they burn off, which is necessary for weight maintenance.
Limiting your intake of carbohydrates, particularly those that are refined, may help prevent weight regain.
6. Lift Weights
Decreased muscle mass is also a common side effect of weight reduction.
It may limit your ability to keep fat off, as shedding muscle decreases your metabolism, meaning you burn fewer calories during the day.
Doing some form of resistance training, like lifting weights, can help prevent this loss of muscle and, subsequently, maintain or even enhance your metabolic rate.
Studies indicate that individuals who lift weights following weight reduction are more likely to keep weight off by maintaining muscle mass.
To receive these benefits, it’s recommended to engage in strength training at least twice per week. Your training regimen should work all muscle groups for optimal results.
Lifting weights at least twice a week can help with weight maintenance by maintaining your muscle mass, and it can be important to sustain a healthy metabolism.
7. Be Ready for Setbacks
Setbacks are inevitable in your own weight maintenance journey. There could be occasions when you give in to an unhealthy craving or skip a workout.
On the other hand, the occasional slip up does not mean that you should throw your goals out the window. Just move on and follow through with better choices.
Additionally, it may help plan ahead for situations that you know will make healthy eating challenging, such as an upcoming vacation or holiday.
It’s very likely that you will encounter a setback or two after losing weight. You can overcome setbacks by planning ahead and getting back on track straight away.
8. Follow Your Plan All Week Long (On Weekends)
One habit that often contributes to weight regain is eating healthy on weekdays and cheating on weekends.
This mindset often leads individuals to binge on junk foods, which can offset weight maintenance efforts.
If it becomes a regular habit, then you can gain more weight back than you lost in the first place.
Alternately, research indicates that those who follow a consistent eating pattern throughout the week are more likely to sustain weight loss in the long term.
One study found that weekly consequences created individuals almost twice as likely to keep their weight within 5 pounds (2.2 kg) over annually, compared to people who allowed more flexibility on the weekends.
Successful weight care is a lot easier to accomplish when you stick to your healthy eating habits all week long, including on weekends.
9. Stay Hydrated
Drinking water is great for weight maintenance for a few reasons.
For starters, it boosts fullness and may help you keep your calorie intake in check should you drink a glass or two before foods.
In one study, individuals who drank water prior to ingesting a meal had a 13% reduction in calorie consumption, compared to individuals who did not drink water.
Additionally, drinking water has been shown to slightly increase the amount of calories you burn during the day.
Drinking water regularly may encourage fullness and elevate your metabolism, both significant factors in weight maintenance.
10. Get Enough Sleep
Getting enough sleep considerably affects weight control.
In reality, sleep deprivation seems to be a major risk factor for weight gain in adults and may interfere with weight maintenance.
This is partly because of the fact that insufficient sleep contributes to higher levels of ghrelin, which will be called the hunger hormone because it increases appetite.
Moreover, poor sleepers tend to have lower levels of leptin, which is a hormone required for appetite control.
Additional people who sleep for brief periods of time are just tired and therefore less encouraged to exercise and make healthy food choices.
If you’re not sleeping enough, find a way to modify your sleeping habits. Sleeping for at least seven hours every night is best for weight control and overall health.
Sleeping for healthful lengths of time can assist with weight maintenance by keeping your energy levels up and hormones under control.
11. Control Stress Levels
Managing stress is an important part of controlling your weight loss.
In reality, high-stress levels can contribute to weight regain by raising amounts of cortisol, which is a hormone released in response to anxiety.
Regularly elevated cortisol is linked to higher amounts of belly fat, as well as enhanced appetite and food consumption.
Stress is also a common trigger for impulsive eating, which is when you eat even when you’re not hungry.
Luckily, there are many things that you can do to combat stress, such as exercise, meditation and yoga.
It’s necessary to keep stress levels under control to maintain your weight, as excessive stress may increase the risk of weight gain by stimulating your desire.
12. Find a Service System
It can be difficult to keep your weight goals alone.
1 way to overcome this would be to locate a support system that will hold you accountable and possibly partner up with you on your healthy lifestyle.
A few studies have shown that having a buddy to pursue your goals might be helpful for weight management, particularly if this individual is a partner or partner with similar wholesome habits.
One of those studies examined the health behaviors of over 3,000 couples and discovered that when one individual engaged in a healthful habit, such as exercise, another was more likely to follow their example.
Involving a spouse or spouse in your lifestyle may boost the chance you will maintain your weight reduction.
13. Track Your Food Intake
People who log their food intake in a diary, online food tracker or app may be more likely to maintain their weight loss.
Food trackers are helpful because they improve your awareness of just how much you are really eating since they often provide specific information about the number of calories and nutrients you consume.
Furthermore, lots of food-tracking tools allow you to log exercise, so you can make certain you’re receiving the amount you need to keep your weight.
Here are some examples of calorie counting sites and programs.
Logging your food consumption from day to day might help you keep your weight loss by making you aware of how many calories and calories you are eating.
14. Eat Plenty of Vegetables
Some studies link high vegetable consumption to enhance weight control.
For starters, vegetables are low in calories. You can eat huge portions without putting on weight while consuming an impressive number of nutrients.
Also, vegetables are high in fiber, which increases feelings of fullness and might automatically decrease the amount of calories that you eat during the day.
For all these weight control advantages, aim to consume a serving or two of vegetables at each meal.
Vegetables are high in fiber and low in calories. Both of these properties may be helpful for weight maintenance.
15. Be Constant
Consistency is key to keeping weight off.
Instead of on-and-off dieting which ends with moving back to old customs, it is ideal to stick with your new healthier diet and lifestyle for good.
While adopting a new way of life might appear overwhelming at first, making healthy decisions will become second nature when you become accustomed to them.
Your fitter lifestyle will be effortless, and that means you’ll have the ability to keep your weight a lot simpler.
Maintaining weight loss is simple when you are consistent with your new wholesome habits, rather than heading back to your previous lifestyle.
16. Exercise Mindful Eating
Mindful eating is the practice of listening to inner appetite cues and paying total attention throughout the eating process.
It involves eating slowly, without distractions, and chewing food thoroughly so you can relish the aroma and taste of your meal.
When you eat this manner, you’re more likely to stop eating when you are genuinely full. Should you eat while distracted, it can be tricky to recognize fullness and you may end up overeating.
Studies show that mindful eating helps with weight maintenance by targeting behaviors that are generally associated with weight gain, such as emotional eating.
What is more, people who eat mindfully may have the ability to maintain their weight without counting calories.
Mindful eating is helpful for weight maintenance since it can help you comprehend fullness and might prevent unhealthy behaviors that commonly result in weight gain.
17. Make Sustainable Changes to Your Lifestyle
The reason why many men and women fail at keeping their weight is that they follow unrealistic diets that are not possible in the long term.
They end up feeling deprived, which often leads to gaining back more weight than they lost in the first place once they return to eating normally.
Maintaining weight loss comes down to creating sustainable changes to your lifestyle.
This looks different for everybody, but essentially it means not being too restrictive, staying consistent and making healthful choices as often as possible.
It is simpler to keep weight loss when you make sustainable lifestyle modifications, rather than following the rules that lots of weight loss diets concentrate on.
The Bottom Line
Diets can be restrictive and unrealistic, which often leads to weight reduction.
But, there are lots of simple changes you may make to your habits that are easy to stick together and can help you maintain your weight loss in the long run.
Through your journey, you will realize that controlling your weight entails much more than what you eat. Exercise, exercise and mental health also play a role.
It is possible for weight care to be effortless if you simply adopt a new lifestyle, rather than going on and off weight reduction diets.