How to Maintain a Healthy Weight Without Problems?

Keep Your Good Habits

When you reach your goal weight, you might feel tempted to skip your workout class or celebrate by having a large slice of pizza. But don’t do it! Research has shown that returning to bad habits during the first year after reaching your ideal weight can cause weight gain in the future. These bad habits include overeating, eating more fatty foods, weighing yourself less, and stopping exercise. In fact, even a small decrease in calorie burning, such as 267 calories per week, a year after reaching your healthy weight, can cause your weight to increase over the next 10 years. By walking or cycling for 20 minutes every day, you can easily prevent this.

Always Aim High

Les Brown says, “Aim for the moon; even if you miss, you’ll land among the stars.” This applies to weight loss as well. Researchers have found that people who lost more weight compared to those who lost less might regain more weight. But studies have shown that this weight regain doesn’t mean they’ve failed. Despite regaining some weight, the total amount they’ve lost is still greater than those who lost less. Yes, this is the "landing among the stars."

Don’t Get Discouraged by Weight Gain

Even if you notice the scale going up after significant weight loss, don’t get discouraged. Research shows that regaining some weight a few years after weight loss is natural. By sticking to good habits, you can stop and stabilize it. So, don’t give up when you gain a little weight. There are many reasons for weight fluctuations. Weigh yourself regularly and reassess your eating habits. Try different exercises and focus on what you enjoy. The key is to enjoy the process.

Does Healthy Weight Loss Stop Emotional Eating?

We usually don’t eat just because we’re hungry. If we only ate when we were hungry, no one would be overweight. Often, we turn to food for comfort or to relieve stress, and this can lead to weight gain. Therefore, don’t underestimate the importance of stopping emotional eating. Learning to recognize emotional triggers that lead to overeating, and responding to them with healthier choices, can help improve your weight loss efforts. As a first step, consider how and when you start eating. Do you only eat when you're hungry? For example, do you always snack while watching TV? Do you eat when you're stressed, bored, or alone? Do you eat to reward yourself? Once you recognize your emotional eating triggers, you can begin to gradually change the habits and attitudes that have sabotaged your dieting efforts in the past.

Why is Maintaining Body Weight After a Diet So Difficult?

After some time, the initial enthusiasm for weight loss and reaching an ideal weight may fade, or the person may return to old habits. The harsh truth is that maintaining body weight is not easy. A 2005 study showed that only 20% of people were able to keep at least 10% of their original weight off after a year. Over the past decade, research has revealed why weight stabilization is so difficult for people, and unsurprisingly, the findings vary widely. For example, a 2016 study found that the culprit behind weight gain after weight loss is appetite—after losing every 500 grams or 1 kg, the body craves 100 additional calories. A 2017 study also highlighted the link between weight loss stability and long-term success. Despite the worrying findings, many experts believe that controlling your mindset helps prevent unwanted weight gain, leading to successful weight maintenance. It’s important not to see weight loss as a goal, but as a lifestyle change. If you make this decision based on a lifestyle change, maintaining your weight will be much easier. The mindset you adopt during your weight loss journey and the exercise you do for long-term success are essential. When you decide to fundamentally change your lifestyle, and not just settle for dieting, you’ll find that weight maintenance is much easier, especially during times when you want to give yourself a break (like holidays or outings). Weight maintenance is a long-term journey, and to succeed, you need to stick with it for the long haul. Some experts don’t believe in giving yourself a break during weight loss while on vacations or trips. When someone gives themselves a break during weight loss, they’re often losing focus on their goal and falling into bad eating habits, leading to weight gain. A better approach is to slightly reduce exercise intensity and calorie restrictions to achieve a balanced, sustainable diet and exercise routine.

How to Maintain Lost Weight in Daily Life?

Now we move to the tough part—getting out of the mindset of weight loss and solidifying your mentality. Dr. McKittrick, a nutrition expert, says that when maintaining weight, you always need to stay alert. She recommends her clients follow a three-step approach once they reach their ideal weight:

1. Strength: Follow a healthy lifestyle as much as possible, without overdoing it.

2. Forget past mistakes and start as soon as possible.

3. Weigh yourself regularly.