how to maintain weight loss? how do you do it? We can guarantee you that at this very moment, there are millions of people on one kind of weight loss journey or another. While there are definitely a great number of success stories, the unfortunate reality is that a lot of people who successfully lose weight end up gaining it back. If you want to get specific about it, statistics show that only 20% of overweight people who try to lose weight are successful with long term weight loss and maintenance.
Don’t let this number hinder your efforts though. If anything, you should use this number as motivation to break the cycle and become one of the success stories. Here are 10 important things to do if you want to maintain your weight loss.
Here are the tips on how to maintain weight loss
#1: Eat Breakfast Daily
We’re sure you’ve heard that saying about how breakfast is the most important meal of the day. Well, it’s a saying for a reason. It helps fuel your day and prevents cravings or over eating at other meals. It’s also worth mentioning that studies have concluded that individuals who eat breakfast tend to have healthier habits overall. However, it’s also important to point out that skipping breakfast doesn’t automatically mean you’re going to gain weight. At the end of the day, you should listen to your body.
#2: Watch Your Carbs
One of the culprits of water retention and weight gain is definitely carbs. If you want to maintain weight, or even lose weight, then you should watch what kind of carbs you eat and how much of it you eat. For example, it’s better to just stay away from refined carbs altogether, which come in the form of white bread, white pasta, white rice, fruit juices and sugars. Limiting your carb intake, especially refined carbs, can definitely contribute to your weight maintenance.
#3: Change Your Mindset
One of the reasons why people fail to maintain their weight loss is because of the way they view the weight loss process. Sadly, a lot of people see dieting and exercise as short term commitments and quick fixes rather than a long term lifestyle change for the betterment of their health. The fact is that viewing the process in this way sets you up for discouragement and failure.
It also makes you more likely to quit halfway through and gain all the weight back. Even if you’ve already hit your goal weight, don’t revert back to your old lifestyle. Make the habits you have now part of your regular programming and make the choice to live a healthier lifestyle daily.
#4: Create Sustainable Habits
Some people try to maintain their weight loss through sheer force of willpower. While willpower is definitely an important aspect to maintenance, what’s more effective and important is to create habits that you can easily incorporate into your daily life. The rationale here is that when you base everything on willpower, you’re more likely to create strict rules for yourself that could just discourage you. When you develop lifestyle changes and make them habits, they’re easier to stick to and much more helpful in the long run.
#5: Exercise Regularly
It’s true that the battle of the bulge is lost in the kitchen, but when it comes to maintenance, regular exercise starts becoming an equally important part of the picture. Exercising helps you burn off calories and boost your metabolism, both of which help to achieve an energy balance in your body.
When you create an energy balance in your body, you burn and consume an equal amount of calories, thus making it a higher likelihood that your weight will stay even. Shoot for 300 minutes of moderate exercise a week to start then ramp up when you want to start toning up and creating more definition in your body.
#6: Weight Yourself Often
Now when you’re in the weight loss process, we don’t recommend weighing yourself too often because it can sometimes be a discouragement to do so. However, when you’ve already hit your goal weight and are now simply trying to maintain it, you should monitor your weight regularly. It helps to keep you aware of your progress and your behaviors as well. In terms of psychological effects, regular weigh ins may also help you eat less throughout the day.
#7: Don’t Get Discouraged by Setbacks
No weight loss journey is perfect and you’re going to run into a setback or two in the process. Prepare yourself for these setbacks as early as now. Your setbacks could come in the form of a skipped workout or giving into an unhealthy craving. Regardless of what it is, the occasional slip-up isn’t going to completely derail you unless you let it. When you encounter a setback, overcome it by planning ahead and hopping right back into your routine.
#8: Consistency is Key
If you’re committed to keeping the weight you’ve lost off, then it’s definitely important to be consistent. Adopt a new “way of life” if the old one was unhealthy to begin with and start making choices that are better for your body and mind. We totally understand that it’s difficult to stay consistent at first, but with practice and time, these choices will become second nature and making the right choice will seem effortless.
#9: Eat Your Veggies
You know how your mom used to tell you to eat your veggies all the time when you were a kid? Well, your mom was onto something. Tons of research shows that a high vegetable intake is directly related to great weight control. Why? Well, simply speaking, vegetables are low in calories so you can eat tons of them without putting on weight. They’re also high in fiber, which helps with satiety, and come with the bonus of amazing nutrients.
#10: Drink Your Water and Sleep
We’ve said this so many times before that it doesn’t really need much explaining. Just like water and rest is important for weight loss, it’s also important for weight maintenance, so make sure that you’re getting enough water and enough sleep, daily.