6 Tips to Achieve Long-Term Weight Maintenance
Losing weight is tough, yet it can be even harder to keep the weight off. The body and mind try to stay at the weight they held for a period of time, in part by slowing the metabolism. Also, it’s easy to gain back weight when you stop a restrictive diet and face challenges like a lack of time, fast food and stress. These six tips can help you keep the weight off.
- Lose Weight Slowly
- Focus on Exercise
- Continue to Pay Attention
- Choose Foods Wisely
Quick weight loss encourages your body to gain the pounds back because your body thinks it needs to help you survive. If you lose the weight slowly, your body can better get used to dropping the weight without thinking it’s starving. You can also slowly get in the mindset of a new lifestyle. As an offshoot of this, it’s generally more effective for keeping the weight off to create a long-term healthier lifestyle change than to go on a restrictive diet.
Long-term weight maintenance tends to include regular exercise in addition to dietary changes. It can help you maintain your weight if you do about a half hour or more of moderate exercise per day. Also, include strength training in your routine, which creates muscle that burns more calories even when you’re not exercising.
When people are losing weight, they tend to focus on how much and what they’re eating, as well as how much they exercise. Then, it can be easy to lose track during the maintenance phase and fall into bad habits. To maintain weight, continue to be mindful of your habits, your weight and how your clothing fits. Also, if you realize you’ve gone off track and gained weight, don’t get discouraged and give up. Instead, go back to healthier habits.
It’s good to have some balance with eating so you don’t feel completely deprived. So you can enjoy a small amount of treats but try to mostly fill up on healthy, nutritional foods and avoid the foods that encourage you to overindulge.
Some foods that help keep weight off include:
- fiber-rich foods like whole grains
- protein-rich foods like lean meat and dairy
Try to cut down on:
- fast food
- refined carbs like white bread
- sugar-rich foods
- processed foods
Not getting enough sleep affects your hormones, especially ghrelin and leptin, which play roles in appetite. Plus, feeling tired can give you less control and motivation to stick with healthier habits and encourage you to grab foods that interfere with weight management, such as refined carbs and sugar.
It will be easier for you to maintain your weight loss if you’re around people with healthy habits. Try to get the people in your life to be healthier along with you. You also have the option to join an online or in-person community of like-minded people that will continue to support each other in keeping the weight off and living a healthier lifestyle.
Pound Melters Can Help You Maintain Weight Loss
We can help with our comprehensive program that consists of following a simple low-fat low carb diet, moderate exercise, portion control and the use of prescription appetite suppressants. Our weight loss clinics are located near you in Concord, Rohnert Park, San Rafael, and Vacaville CA. Or submit our website contact form and we’ll be in touch.