The 17 Best Ways to Maintain Weight Loss

Date:

Share post:

Unfortunately, many people who lose weight find yourself gaining it again.

In truth, solely about 20% of dieters who begin off overweight find yourself efficiently losing weight and holding it off in the long run (1Trusted Source).

However, don’t let this discourage you. There are a quantity of scientifically confirmed methods you’ll be able to maintain the weight off, starting from exercising to controlling stress (1Trusted Source).

These 17 methods could be simply what you want to tip the statistics in your favor and keep your hard-won weight loss.

Why People Regain Weight

There are just a few widespread the explanation why people achieve again the weight they lose. They are mostly associated to unrealistic expectations and emotions of deprivation.

  • Restrictive diets: Extreme calorie restriction could gradual your metabolism and shift your appetite-regulating hormones, that are each components that contribute to weight regain (2Trusted Source).
  • Wrong mindset: When you assume of a diet as a fast repair, reasonably than a long-term answer to better your health, you may be extra seemingly to surrender and achieve again the weight you misplaced.
  • Lack of sustainable habits: Many diets are based mostly on willpower reasonably than habits you’ll be able to incorporate into your each day life. They concentrate on guidelines reasonably than life-style adjustments, which can discourage you and forestall weight upkeep.

SUMMARY:

Many diets are too restrictive with necessities which might be tough to sustain with. Additionally, many people don’t have the correct mindset earlier than beginning a diet, which can lead to weight regain.

1. Exercise Often

Regular exercise performs an essential role in weight upkeep.

It could enable you burn off some further calories and increase your metabolism, that are two components wanted to obtain energy stability (3Trusted Source4Trusted Source).

When you’re in energy stability, it means you burn the identical quantity of calories that you just devour. As a outcome, your weight is extra seemingly to keep the identical.

Several research have discovered that people who do not less than 200 minutes of reasonable physical exercise every week (half-hour a day) after losing weight are extra seemingly to keep their weight (5Trusted Source6Trusted Source7Trusted Source).

In some situations, even greater levels of physical exercise could also be obligatory for profitable weight upkeep. One overview concluded that one hour of exercise a day is perfect for these making an attempt to keep weight loss (1Trusted Source).

It’s essential to be aware that exercise is probably the most useful for weight upkeep when it’s mixed with different life-style adjustments, together with sticking to a healthy diet (8Trusted Source).

SUMMARY:

Exercising for not less than half-hour per day could promote weight upkeep by serving to stability your calories in and calories burned.

2. Try Eating Breakfast Every Day

Eating breakfast could help you along with your weight upkeep targets.

Breakfast eaters have a tendency to have more healthy habits total, corresponding to exercising extra and consuming extra fiber and micronutrients (9Trusted Source10Trusted Source11Trusted Source).

Furthermore, eating breakfast is one of the most typical behaviors reported by people who’re profitable at sustaining weight loss (1Trusted Source).

One research discovered that 78% of 2,959 people who maintained a 30-pound (14 kg) weight loss for not less than one year reported eating breakfast on daily basis (12Trusted Source).

However, whereas people who eat breakfast appear to be very profitable at sustaining weight loss, the proof is blended.

Studies don’t present that skipping breakfast robotically leads to weight achieve or worse eating habits (13Trusted Source14Trusted Source11Trusted Source).

In truth, skipping breakfast could even assist some people obtain their weight loss and weight upkeep targets (15Trusted Source).

This could also be one of the issues that come down to the person.

If you’re feeling that eating breakfast helps you stick to your targets, you then undoubtedly ought to eat it. But in case you don’t like eating breakfast or will not be hungry in the morning, there isn’t any hurt in skipping it.

SUMMARY:

Those who eat breakfast have a tendency to have more healthy habits total, which can assist them keep their weight. However, skipping breakfast doesn’t robotically lead to weight achieve.

3. Eat Lots of Protein

Eating quite a bit of protein could enable you keep your weight, since protein might help reduce urge for food and promote fullness (16Trusted Source17Trusted Source18Trusted Source).

Protein will increase levels of sure hormones in the body that induce satiety and are essential for weight regulation. Protein has additionally been proven to reduce levels of hormones that increase starvation (19Trusted Source20Trusted Source).

Protein’s impact in your hormones and fullness could robotically reduce the quantity of calories you devour per day, which is a vital issue in weight upkeep (20Trusted Source).

Furthermore, protein requires a major amount of energy in your body to break down. Therefore, eating it recurrently could increase the quantity of calories you burn throughout the day (18Trusted Source20Trusted Source).

Based on a number of research, it seems that protein’s results on metabolism and urge for food are most distinguished when about 30% of calories are consumed from protein. This is 150 grams of protein on a 2,000 calorie diet (21Trusted Source22Trusted Source23Trusted Source24Trusted Source).

SUMMARY:

Protein could profit weight upkeep by selling fullness, rising metabolism and lowering your complete calorie intake.

4. Weigh Yourself Regularly

Monitoring your weight by stepping on the size frequently could also be a useful software for weight upkeep. This is as a result of it may make you conscious of your progress and encourage weight management behaviors (25Trusted Source).

Those who weigh themselves may additionally eat fewer calories all through the day, which is useful for sustaining weight loss (26Trusted Source25Trusted Source).

In one research, people who weighed themselves six days every week, on common, consumed 300 fewer calories per day than those that monitored their weight much less continuously (26Trusted Source).

How usually you weigh your self is a private alternative. Some discover it useful to weigh in each day, whereas others are extra profitable checking their weight a couple of times every week.

SUMMARY:

Self-weighing could support weight upkeep by holding you conscious of your progress and behaviors.

5. Be Mindful of Your Carb Intake

Weight upkeep could also be simpler to accomplish in case you concentrate to the types and quantities of carbs that you just eat.

Eating too many refined carbs, corresponding to white bread, white pasta and fruit juices, could be detrimental to your weight upkeep targets.

These foods have been stripped of their pure fiber, which is important to promote fullness. Diets which might be low in fiber are related to weight achieve and weight problems (27Trusted Source28Trusted Source29Trusted Source).

Limiting your carb intake total may additionally enable you keep your weight loss. Several research have discovered that, in some instances, those that observe low-carb diets after weight loss are extra seemingly to maintain the weight off in the long run (30Trusted Source31Trusted Source).

Additionally, people following low-carb diets are much less seemingly to eat extra calories than they burn, which is important for weight upkeep (32Trusted Source).

SUMMARY:

Limiting your intake of carbs, particularly these which might be refined, could assist forestall weight regain.

6. Lift Weights

Reduced muscle mass is a typical side impact of weight loss (33Trusted Source).

It can restrict your means to maintain weight off, as losing muscle reduces your metabolism, that means you burn fewer calories all through the day (34).

Doing some sort of resistance coaching, corresponding to lifting weights, could assist forestall this loss of muscle and, in flip, protect and even improve your metabolic fee.

Studies present that those that elevate weights after weight loss are extra seemingly to maintain weight off by sustaining muscle mass (6Trusted Source35Trusted Source36Trusted Source37Trusted Source).

To obtain these advantages, it is suggested to interact in energy coaching not less than twice every week. Your coaching routine ought to work all muscle teams for optimum outcomes (38Trusted Source).

SUMMARY:

Lifting weights not less than twice every week could assist with weight upkeep by preserving your muscle mass, which is essential to maintain a healthy metabolism.

7. Be Prepared for Setbacks

Setbacks are inevitable in your weight upkeep journey. There could also be times whenever you give in to an unhealthy craving or skip a exercise.

However, the occasional slip up doesn’t imply you must throw your targets out the window. Simply transfer on and observe through with better selections.

It may also assist to plan forward for conditions that you recognize will make healthy eating difficult, corresponding to an upcoming trip or vacation.

SUMMARY:

It is probably going that you’ll encounter a setback or two after losing weight. You can overcome setbacks by planning forward and getting again on observe immediately.

8. Stick to Your Plan All Week Long (Even on Weekends)

One behavior that usually leads to weight regain is eating healthy on weekdays and dishonest on weekends.

This mentality usually leads people to binge on junk meals, which may offset weight upkeep efforts.

If it turns into an everyday behavior, you can achieve again extra weight than you misplaced in the primary place (39Trusted Source).

Alternatively, analysis reveals that those that observe a constant eating sample all all through the week are extra seemingly to maintain weight loss in the long run (40Trusted Source).

One research discovered that weekly consistency made people virtually twice as seemingly to keep their weight inside 5 pounds (2.2 kg) over one year, compared to those that allowed extra flexibility on the weekends (40Trusted Source).

SUMMARY:

Successful weight upkeep is less complicated to accomplish whenever you stick to your healthy eating habits all week lengthy, together with on weekends.

9. Stay Hydrated

Drinking water is useful for weight upkeep for just a few causes.

For starters, it promotes fullness and could enable you maintain your calorie intake in test in case you drink a glass or two earlier than meals (41Trusted Source42Trusted Source43Trusted Source).

In one research, those that drank water earlier than eating a meal had a 13% discount in calorie intake, compared to members who didn’t drink water (41Trusted Source).

Additionally, consuming water has been proven to barely increase the quantity of calories you burn all through the day (44Trusted Source45Trusted Source).

SUMMARY:

Drinking water recurrently could promote fullness and increase your metabolism, each essential components in weight upkeep.

10. Get Enough Sleep

Getting sufficient sleep considerably impacts weight management.

In truth, sleep deprivation seems to be a significant threat issue for weight achieve in adults and could intervene with weight upkeep (46Trusted Source47Trusted Source48Trusted Source).

This is partly due to the truth that insufficient sleep leads to greater levels of ghrelin, which is called the starvation hormone as a result of it will increase urge for food (47Trusted Source).

Moreover, poor sleepers have a tendency to have decrease levels of leptin, which is a hormone obligatory for urge for food management (47Trusted Source).

Furthermore, those that sleep for brief intervals of time are simply drained and subsequently much less motivated to exercise and make healthy meals selections.

If you’re not sleeping sufficient, discover a means to alter your sleep habits. Sleeping for not less than seven hours an evening is perfect for weight management and total health (49Trusted Source).

SUMMARY:

Sleeping for healthy lengths of time could assist with weight upkeep by holding your energy levels up and hormones underneath management.

11. Control Stress Levels

Managing stress is a vital half of controlling your weight.

In truth, excessive stress levels can contribute to weight regain by rising levels of cortisol, which is a hormone launched in response to stress (50Trusted Source).

Consistently elevated cortisol is linked to greater quantities of stomach fats, in addition to increased urge for food and meals intake (50Trusted Source).

Stress can also be a typical set off for impulsive eating, which is whenever you eat even whenever you’re not hungry (51Trusted Source).

Fortunately, there are numerous issues you are able to do to fight stress, together with exercise, yoga and meditation.

SUMMARY:

It is essential to maintain stress levels underneath management to keep your weight, as extra stress could increase the danger of weight achieve by stimulating your urge for food.

12. Find a Support System

It could be tough to keep your weight targets alone.

One technique to overcome that is to discover a help system that may maintain you accountable and presumably accomplice up with you in your healthy life-style.

A few research have proven that having a buddy to pursue your targets with could also be useful for weight management, particularly if that individual is a accomplice or partner with related healthy habits (52Trusted Source53Trusted Source).

One of these research examined the health behaviors of over 3,000 {couples} and discovered that when one individual engaged in a healthy behavior, corresponding to exercise, the opposite was extra seemingly to observe their instance (53Trusted Source).

SUMMARY:

Involving a accomplice or partner in your healthy life-style could boost the probability that you’ll keep your weight loss.

13. Track Your Food Intake

Those who log their meals intake in a journal, on-line meals tracker or app could also be extra seemingly to keep their weight loss (35Trusted Source54Trusted Source55Trusted Source56Trusted Source).

Food trackers are useful as a result of they improve your consciousness of how much you’re actually eating, since they usually present particular details about what number of calories and nutrients you devour.

Additionally, many food-tracking instruments enable you to log exercise, so you’ll be able to make sure you’re getting the amount you want to keep your weight.

Here are some examples of calorie counting web sites and apps.

SUMMARY:

Logging your meals intake from day to day could enable you keep your weight loss by making you conscious of what number of calories and nutrients you’re eating.

14. Eat Plenty of Vegetables

Several research link excessive vegetable intake to better weight management (57Trusted Source58Trusted Source, (*17*)).

For starters, vegetables are low in calories. You can eat large parts with out placing on weight, whereas still consuming a powerful amount of nutrients (40Trusted Source, (*17*), 60Trusted Source).

Also, vegetables are excessive in fiber, which will increase emotions of fullness and could robotically reduce the quantity of calories that you just eat throughout the day (6162Trusted Source63).

For these weight management advantages, intention to devour a serving or two of vegetables at each meal.

SUMMARY:

Vegetables are excessive in fiber and low in calories. Both of these properties could also be useful for weight upkeep.

15. Be Consistent

Consistency is vital to holding weight off.

Instead of on-and-off weight-reduction plan that ends with going again to old habits, it’s best to stick along with your new healthy diet and life-style for good.

While adopting a brand new means of life could seem overwhelming at first, making healthy selections will turn into second nature whenever you get used to them.

Your more healthy life-style will likely be easy, so that you’ll have the opportunity to keep your weight much extra simply.

SUMMARY:

Maintaining weight loss is easy if you end up constant along with your new healthy habits, reasonably than going again to your old life-style.

16. Practice Mindful Eating

Mindful eating is the follow of listening to inside urge for food cues and paying full consideration throughout the eating course of.

It includes eating slowly, with out distractions, and chewing meals completely so you’ll be able to savor the aroma and style of your meal.

When you eat this fashion, you’re extra seemingly to cease eating if you end up really full. If you eat whereas distracted, it may be tough to acknowledge fullness and you might find yourself overeating (64Trusted Source65Trusted Source66Trusted Source).

Studies present that aware eating helps with weight upkeep by focusing on behaviors which might be generally related to weight achieve, corresponding to emotional eating (67Trusted Source68Trusted Source69Trusted Source).

What’s extra, those that eat mindfully could have the opportunity to keep their weight with out counting calories (69Trusted Source).

SUMMARY:

Mindful eating is useful for weight upkeep as a result of it helps you acknowledge fullness and could forestall unhealthy behaviors that generally lead to weight achieve.

17. Make Sustainable Changes to Your Lifestyle

The motive why many people fail at sustaining their weight is as a result of they observe unrealistic diets that aren’t possible in the long run.

They find yourself feeling disadvantaged, which frequently leads to gaining again extra weight than they misplaced in the primary place as soon as they return to eating usually.

Maintaining weight loss comes down to making sustainable adjustments to your life-style.

This appears to be like completely different for everybody, but primarily it means not being too restrictive, staying constant and making healthy selections as usually as doable.

SUMMARY:

It is less complicated to keep weight loss whenever you make sustainable life-style adjustments, reasonably than following the unrealistic guidelines that many weight loss diets concentrate on.

The Bottom Line

Diets could be restrictive and unrealistic, which frequently leads to weight regain.

However, there are a lot of easy adjustments you can also make to your habits which might be easy to stick to and will enable you keep your weight loss in the long run.

Through your journey, you’ll understand that controlling your weight includes much greater than what you eat. Exercise, sleep and mental health additionally play a role.

It is feasible for weight upkeep to be easy in case you simply undertake a brand new life-style, reasonably than happening and off weight loss diets.

Related articles

The Complete Beginner’s Guide to the DASH Diet

High blood pressure impacts greater than a billion people worldwide — and that quantity is rising. In reality, the...

Whole-Foods, Plant-Based Diet: A Detailed Beginner’s Guide

There are many arguments about which diet is finest for you. Nevertheless, health and wellness communities agree that diets emphasizing fresh, complete substances and...

The Paleo Diet — A Beginner’s Guide Plus Meal Plan

The paleo diet is designed to resemble what human hunter-gatherer ancestors ate hundreds of years in the past. Although...

Mediterranean Diet 101: A Meal Plan and Beginner’s Guide

Rich in flavorful elements like fruits, vegetables, complete grains, and heart-healthy fat, the Mediterranean diet is equal elements...