Unfortunately, some people regain weight after losing it. This is probably because they are following a very restrictive diet and lack sustainable habits.
But don’t get discouraged. There are things you can do to keep your weight off. Here are 18 best ways to maintain weight loss.
Load up on protein
Loading up on protein is one of the best ways to maintain weight loss. Protein makes a significant contribution to weight loss: it helps suppress hunger, promote fullness, and make you eat fewer calories.
It has been shown to increase levels of satiety hormones and reduce levels of hunger hormones. This may automatically lower your calorie intake, which is an important factor in weight management.
In addition, a significant amount of energy is needed for protein breakdown. So loading up on protein may increase the number of calories you burn.
Increase your vegetable intake
Eating vegetables has been shown to be beneficial for weight management.
Vegetables provide fewer calories, which means you can eat as much as you want without gaining weight while getting excellent amounts of nutrients.
Also, vegetables are loaded with fiber, which slows stomach emptying and promotes feelings of fullness. This may automatically reduce your calorie intake during the day.
Keep track of your carb intake
Taking heed of your carb intake is important for weight maintenance. Consuming too many refined carbs can sabotage your weight loss journey.
Refined carbs, such as fruit juices and white pasta, have been stripped of their natural fiber. Low-fiber diets have been shown in studies to be associated with weight gain and obesity.
Restricting carb intake can help you maintain your weight loss. In fact, people who followed low-carb diets after weight loss have been found in several studies to successfully maintain weight loss in the long term.
Plus, following a low-carb diet makes it easier for you to create a calorie deficit, which is key to losing and maintaining weight.
Try not to skip breakfast
Eating breakfast is also one of the best ways to maintain weight loss. It is the most common behavior reported by individuals who have successfully maintained weight loss.
In fact, breakfast eaters have been found in one study to maintain a 30-pound weight loss for at least 12 months.
However, although eating breakfast may seem to be beneficial in terms of weight maintenance, study results are mixed.
Some studies reported that skipping breakfast may help people achieve their weight loss and weight maintenance goals.
This necessitates further study before making any recommendation.
Exercise regularly
Regular exercise is a great avenue to achieve energy balance, which is another key to achieving weight loss and weight maintenance. It helps you increase metabolism and burn more calories.
Achieving energy balance means you consume the same number of calories you expend, causing no change in your weight.
People who exercise for at least 200 minutes per week after weight loss have been found in several studies to maintain their weight.
Other studies suggest that higher levels of physical activity, e.g. one-hour exercise per day, may be necessary for successful weight maintenance.
It is noteworthy that regular exercise, combined with a well-rounded diet, is the best way to lose and maintain weight.
Lift weights
Weight loss is associated with reduced muscle mass, which can limit your ability to keep weight off. Muscle mass loss can cause a reduction in your metabolism, which means you burn fewer calories.
Resistance training, such as lifting weights, may help prevent muscle mass loss and improve metabolism.
In fact, people who lift weights after weight loss have been shown in studies to be more likely to maintain muscle mass and eventually keep weight off.
Step on the scale every day
Stepping on the scale every day makes you aware of your progress, and this can motivate you to keep doing what you’re doing to achieve a healthy weight.
People who are aware of their weight may intentionally eat fewer calories throughout the day to maintain weight loss.
For example, those who stepped on the scale six days a week, on average, have been shown in one study to consume 300 fewer calories per day, as compared with those who don’t monitor their weight frequently.
Drink plenty of water
Drinking plenty of water is also one of the best ways to maintain weight loss. It promotes satiety and may help you eat fewer calories throughout the day, especially if you drink a glass or two before meals.
In fact, those who drank water before meals have been shown in one study to experience a 13% reduction in calorie intake.
Another study also suggests that drinking water may increase the number of calories you burn throughout the day.
Build a healthy eating habit
Building a healthy habit and sticking to it every day is also among the 18 best ways to maintain weight loss.
Some people tend to give themselves a “cheat” day, mostly on weekends, but this may only lead to binge eating, which can sabotage your weight loss efforts.
People who follow a consistent eating pattern every day of the week have been shown in research to more likely sustain weight loss in the long term.
Shop smart
Shopping smart is important to ensure you are reaching for weight loss-friendly foods. So make sure to prepare a shopping list ahead of time to avoid picking up something that will promote weight gain. Choosing lean protein, vegetables, and low-calorie snacks is best.
Get adequate sleep
Sleep can significantly affect your weight: Lack of sleep is a major risk factor for weight gain, which may interfere with weight maintenance.
This effect is attributed to increased levels of ghrelin, a hunger hormone that increases appetite, that is caused by sleep deprivation.
Also, people who lack sleep tend to feel tired and are less motivated to move and make healthy food choices.
Learn to manage stress
Stress management is also important for weight control. High levels of stress can cause weight regain, as it increases cortisol levels.
Increased cortisol has been linked to increased appetite and food intake and higher amounts of belly fat.
Plus, a stressed person may likely eat even when he’s not hungry. To manage stress, try to do meditation and yoga.
Prepare yourself for setbacks
There will be times when you’ll feel tired and unmotivated to exercise or crave unhealthy foods. These setbacks are inevitable, and that is normal. Embrace that moment, but make sure to move on and go back to your healthy habits.
Find a support system
Working on your weight loss goals alone may be difficult. No one can lift you up when you feel unmotivated.
Finding a support system can help you achieve your weight loss and maintenance goals.
In fact, having a partner to pursue your goals has been shown in a few studies to be beneficial for weight control.
Log your food intake
Keeping a record of your food intake is one of the best ways to maintain weight loss because it enhances your awareness of how many calories and nutrients you consume. You can use an online food tracker or app to make sure you are getting the right amount of calories you need to maintain your weight.
Consistency is key
Consistency is key to a successful weight maintenance.
Being consistent with your healthy diet and lifestyle for life will surely help you achieve your weight maintenance goals easily.
Practice mindful eating
Mindful eating involves eating slowly and chewing food thoroughly so you can savor your meal. This practice of listening to internal appetite cues can help prevent overeating, as it signals you when you stop eating.
This practice has also been shown in studies to target behaviors that are commonly linked to weight gain, such as emotional eating.
Make healthy, realistic, and sustainable lifestyle changes
Following very restrictive diets is definitely unsustainable in the long term. You will end up feeling deprived and going back to your usual eating habits.
Thus, making healthy, realistic, and sustainable lifestyle changes is important if you want to maintain your weight.
The Takeaway
Most diets are very restrictive and unsustainable in the long term, which can lead to weight regain.
Good thing there are a lot of best ways to maintain weight loss, and these are sustainable in the long term or even for life.
At the end of the day, weight loss and weight maintenance involves much more than reducing calorie intake. Sleep and exercise also play a significant role.
