In today's culture, losing weight is challenging, but maintaining an ideal weight is even harder. If you've tried multiple times to lose weight without success, you might think those diets don't work for you—and you're probably right. Saed News will explore how to maintain your ideal weight without any problems.
You exercise most days of the week, quickly read food labels, and know which foods are healthy. When dining out, you know which menu items are best for you. But why do all these efforts matter if you lose weight only to regain it after a few months? Alongside these practices, you must learn how to maintain your weight. Researchers studied individuals who lost over 15 kg and maintained their healthy weight for over a year. They discovered useful strategies to help you keep the weight off.
When you reach your target weight, you might be tempted to skip workouts and celebrate with a large slice of pizza—but don't! Research shows that reverting to bad habits within the first year after achieving your goal weight can lead to long-term weight gain. These bad habits include overeating, consuming high-fat foods, weighing yourself less frequently, and skipping exercise. Even a weekly reduction of 267 calories burned can lead to weight gain over the next ten years. Prevent this by walking or cycling for 20 minutes daily.
Les Brown said, "Shoot for the moon. Even if you miss, you'll land among the stars." This quote applies to weight loss too. Researchers found that people who lose more weight tend to regain more than those who lose less. However, this doesn't mean they've failed. Despite regaining some weight, their overall weight loss remains higher than those who lost less. That's what "landing among the stars" means.
If you notice the scale creeping up after significant weight loss, don't be discouraged. Research shows that some weight regain is natural and can be stopped by maintaining good habits. Regularly weigh yourself, review your eating habits, try different exercises, and focus on what you enjoy. The key is to enjoy the process.
We often eat not to satisfy hunger but for comfort and stress relief, leading to significant weight gain. Don't underestimate the importance of stopping emotional overeating. Learn to identify the psychological triggers that lead to overeating and respond with healthier choices. As a first step, pay attention to when and how you start eating. Do you eat only when hungry? Do you snack while watching TV? Do you eat when stressed, bored, alone, or to reward yourself? Once you identify your emotional eating patterns, you can gradually change the habits and attitudes that have sabotaged your diet efforts in the past.
After a while, the initial excitement of losing weight and reaching your ideal weight may fade, and old habits may return. The harsh truth is that maintaining weight isn't easy. A 2005 study found that only 20% of people maintained at least 10% of their initial weight loss after one year. Over the past decade, research has shown why weight maintenance is so challenging, with varied findings. For instance, a 2016 study found that increased appetite is the main reason for post-weight loss regain. The body craves an extra 100 calories for every pound lost. A 2017 study linked consistent weight loss with long-term success. Despite discouraging findings, many experts believe that mindset control helps prevent unwanted weight gain and maintain weight. It's crucial to view weight loss as a lifestyle change, not just a goal. If you base your decisions on lifestyle changes, maintaining weight becomes easier. The mindset you develop while losing weight and exercising for long-term success is essential. When you fundamentally change your lifestyle, maintaining weight during breaks (like vacations) becomes simpler. Weight maintenance is a long-term journey, requiring persistence for long-term success. Some experts advise against taking breaks from weight loss during vacations, as it can lead to bad eating habits and weight gain. Instead, balance calorie intake and exercise intensity for a sustainable regime.
Now comes the challenging part—shifting from weight loss to weight maintenance. Dr. McKittrick, a nutrition specialist, says that during weight maintenance, you must always stay vigilant. She advises clients who reach their ideal weight to follow this three-step approach:
Consistency: Follow a healthy lifestyle as much as possible without overdoing it.
Forgiveness: Forget mistakes and start fresh quickly.
Regular Weigh-ins: Keep weighing yourself consistently.
Always monitor what you eat. Occasionally track your daily intake to ensure you're on the right path. Reaching your ideal weight doesn't mean you can abandon your efforts. Plan your meals and maintain good habits.
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