Exercise, Nutrition

3 Factors for Maintaining Weight Loss

If you’ve recently lost excess weight, congratulations! It’s an accomplishment that will likely benefit your health now and in the future. Now that you’ve lost weight, let’s talk about some ways to maintain that success. 

The following tips are some of the common characteristics among people who have successfully lost weight and maintained that loss over time. 

Watch your diet 

Follow a healthy and realistic eating pattern 

You’ve embarked on a healthier lifestyle, now the challenge is maintaining the positive eating habits you’ve developed along the way. In studies of people who have lost weight and kept it off for at least a year, most continued to eat a diet lower in calories as compared to their pre-weight loss diet. 

Keep your eating patterns consistent 

Follow a healthy eating pattern regardless of changes in your routine. Plan ahead for weekends, vacations, and special occasions. By planning, it is more likely you’ll have healthy foods on hand for when your routine changes. 

Have a consistent eating schedule 

Eating on a consistent schedule is a common trait among people who have lost weight and kept it off. Eating healthful, regular meals may help you avoid getting “over-hungry” and then overeating later in the day. 

Be active 

Get daily physical activity 

People who have lost weight and kept it off typically engage in 60–90 minutes of moderate-intensity physical activity most days of the week while not exceeding calorie needs. This doesn’t necessarily mean 60–90 minutes at one time. It might mean 20–30 minutes of physical activity three times a day.  

For example, a brisk walk in the morning, at lunch time, and in the evening. Some people may need to talk to their healthcare provider or their Care Team before participating in this level of physical activity. 

Stay on course 

Monitor your diet and activity 

Keeping a food and physical activity journal can help you track your progress and spot trends. For example, you might notice that your weight creeps up during periods when you have a lot of business travel or when you have to work overtime.  

Recognizing this tendency can be a signal to try different behaviors, such as packing your own healthful food for the plane and making time to use your hotel’s exercise facility when you are traveling. Or if working overtime, maybe you can use your breaks for quick walks around the building. 

Monitor your weight 

Check your weight regularly. When managing your weight loss, it’s a good idea to keep track of your weight so you can plan accordingly and adjust your diet and exercise plan as necessary. If you have gained a few pounds, get back on track quickly. 

Get support from family, friends, and others 

People who have successfully lost weight and kept it off often rely on support from others to help them stay on course and get over any “bumps.” Sometimes having a friend or partner who is also losing weight or maintaining a weight loss can help you stay motivated. 

Source: Centers for Disease Control and Prevention