How to Maintain Weight Loss
Unfortunately, many people who lose weight eventually regain it.
In fact, only about 20% of dieters who become overweight end up losing weight and maintaining it over the long term.
However, don't be discouraged. There are several scientifically proven ways to maintain weight, ranging from exercise to stress management.
These 17 strategies may be just what you need to turn the stats in your favor and keep your hard-earned weight loss.
Why Do People Get Fat?
There are some common reasons why people regain lost weight. They are mostly related to unrealistic expectations and feelings of deprivation.
Restrictive diets: Extreme calorie restriction can slow metabolism and disrupt appetite-regulating hormones, two factors that contribute to weight regain.
Bad Mindset: When you think of dieting as a quick fix, rather than a long-term solution to improving your health, you're more likely to give up and regain the weight you've lost.
Lack of lasting habits: Many diets rely on willpower rather than habits you can incorporate into your daily life. They focus on rules rather than lifestyle changes, which can discourage you and prevent weight maintenance.
1. Train Often
Regular exercise plays an important role in weight maintenance.
It can help you burn extra calories and boost your metabolism, two factors necessary for achieving energy balance.
When you are in energy balance, it means that you burn the same amount of calories as you consume. As a result, your weight is more likely to stay the same.
Several studies have shown that people who do at least 200 minutes of moderate physical activity per week (30 minutes per day) after losing weight are more likely to maintain their weight.
In some cases, even higher levels of physical activity may be required to successfully maintain weight. One study concluded that one hour of exercise per day is optimal for those trying to maintain weight loss.
It is important to note that exercise is most helpful in maintaining weight when combined with other lifestyle changes, such as following a healthy diet.
2. Try To Have Breakfast Every Day
Eating breakfast can help you reach your weight maintenance goals.
Breakfasts tend to have healthier habits in general, such as getting more exercise and consuming more fiber and micronutrients.
Furthermore, having breakfast is one of the most common behaviors reported by people who manage to maintain weight loss.
One study found that 78% of 2,959 people who maintained a weight loss of 30 pounds (14 kg) for at least a year reported having breakfast every day.
However, while breakfast eaters appear to be able to maintain weight loss, the evidence is mixed.
Studies don't show that skipping breakfast automatically leads to weight gain or bad eating habits.
In fact, skipping breakfast can even help some people reach their weight loss and weight maintenance goals.