Suppose you’re one of those fortunate people who have finally managed to lose a significant amount of weight. Congratulations! Now, for the difficult part: keeping it off. Health experts note that many individuals regain weight after dieting when old eating and activity habits return. Successfully maintaining weight loss often requires long-term lifestyle changes along with ongoing dedication, discipline, and motivation.
In this post, we’ll discuss tips to help keep off the weight you've worked so hard to lose!
When you’ve reached your goal, you need a different game plan. You don’t need to lose more weight, so you'll need to add back some calories to keep your weight steady. Yet, it’s tempting to think that you can return to old habits of eating calorie-rich foods. As an alternative, consider adding back calories from healthy sources like vegetables, whole grains, and lean proteins. These will help you feel full and meet your nutritional needs.
In the effort to add back calories, avoid doing so with processed foods, which are often filled with artificial ingredients, unhealthy fats, allergens, and hidden sugars. These foods are engineered to taste good, but they add excessive calories and fewer nutrients. Educate yourself by identifying ingredients on the grocery store shelves and switching to healthier alternatives.
We all have our favorite “bad” foods. Whether it’s ice cream or Ho-Hos or Flamin’ Hot Doritos, nearly everyone has a weakness for some guilty gastronomic pleasure. Now that you’re in weight maintenance mode, it's okay to make an occasional visit to the dark side of the food universe; however, do so with intention. View it as a fun one-off, for occasional use, not for regular consumption.
improves mood and motivation, helping maintain healthy habits. Try new things by switching up your workouts with different styles – it keeps exercising fun and prevents burnout.
If this seems like an impossible task since you consider yourself to be a culinary klutz, don’t despair. There are many resources where you can learn basic cooking skills. For instance, these are some popular books that can help:
Some popular online resources include:
Budget Bytes - Easy recipes with step-by-step photos.
America’s Test Kitchen – Recipes and online classes.
NYT Cooking – A huge trove of recipes, many geared for beginner and intermediate cooks.
Basics with Babish - Check him out on YouTube for visual instruction for beginners.
Food Wishes with Chef John – Another YouTube star offering practical recipes for kitchen rookies.
If you begin to enjoy cooking, you will start eating more whole foods and healthy dishes you've made yourself.
In the addiction recovery community, the acronym “HALT” (hungry, angry/anxious, lonely, tired) originated to describe conditions when people with a substance use disorder are more likely to lose their sobriety. This can also apply to those of us striving to maintain our weight.
Awareness is the first step, by admitting we are experiencing one or more of these feelings. Second, by taking action to counteract the impulse to eat unhealthy or excessive amounts of food, we are more likely to stay true to our weight-maintenance intentions. For instance, when we know we are tired, the best choice would be to bypass the kitchen and get ready for bed.
While alcohol might be back on the menu after a successful diet, it adds risk to weight maintenance plans. Not only does alcohol add calories, but it also has the effect of reducing our inhibitions for unhealthy eating. The same can be said for THC. Even though it does not add calories, it does lower inhibitions and can lead to the infamous “munchies”.
Maintaining a healthy weight after a diet is a good problem to have. Yet, it is a challenge, since 80% of initially successful dieters regain the weight they lost. Even with the GLP-1 revolution, where many have achieved remarkable results, these medications need to be taken continuously, or patients quickly regain those pounds. However, following the tips above with a positive mindset and a reasonable plan can be a significant help in keeping the weight off and living a healthier life.
From grocery runs to fitness memberships, healthy habits often show up in everyday spending. Boost Checking helps you manage those regular purchases with simple tools that keep your money easy to track.