For many of us trying to lose weight, the most challenging part is not the initial weight loss but maintaining it. It's common for dieters to experience cycles of weight loss and gain, struggling to keep off the weight they've shed.
A recent study by scientists indicates that "Battling overweight or obesity may cause significant body weight fluctuations, commonly known as weight cycling or 'yo-yo' dieting. The potential harmful effects of these fluctuations are currently a subject of debate."
The concept of losing weight is simple: balance calories consumed with calories burned. Ensuring you eat healthily and stay active is key. However, the real challenge is preventing the weight from returning. Some effective strategies for sustainable weight loss might indeed be unexpected.
HERE ARE 5 WAYS TO ENSURE WEIGHT LOSS IS PERMANENT
1. MAINTAIN SELF-ACCOUNTABILITY
Undertaking challenging tasks, such as managing our eating habits and adhering to an exercise regimen, becomes more manageable when we are accountable for our actions. Partnering with a friend or relative as a weight-loss ally can provide both encouragement and accountability.
Ken Fujioka, MD, director of the Center for Weight Management and Nutrition and Metabolic Research, explains, "Your brain recognizes the reduction in fat cells and desires their return, even after achieving your target weight. It persistently urges you to 'eat, eat, eat,' and may even reject the notion of weight regain, despite tighter-fitting clothes. It's crucial to have dependable methods to counter these impulses."
Regularly reporting your progress to someone significantly increases the likelihood of staying on course. If a local friend interested in weight loss is unavailable, consider joining online communities where you can share updates and mutually maintain accountability.
2. KEEP YOUR BODY MOVING
After losing weight, it might be tempting to relax a bit. Perhaps you skip a day or two at the gym, and soon, you're not exercising as you once did. Maintaining your routine is crucial for weight loss and to prevent weight regain.
"To sustain weight loss, I advise at least 30 minutes of exercise on most days and strength training twice a week," suggests Jim White, RD, a registered dietitian.
Studies show that individuals who stay active are more successful at losing weight and avoiding weight gain. Therefore, continue to move your body even after reaching your goal—whether that's walking, going to the gym, or lifting weights, stick with your exercise routine.
Regarding food restrictions?
"Being active is key; restricting food alone isn't effective. Living a life constantly feeling hungry is unreasonable," states James Hill, a psychologist specializing in weight loss.
3. EAT REGULAR MEALS
The struggle with weight loss and subsequent gain often stems from mid-afternoon and late-evening snacking. While skipping breakfast may seem beneficial for reducing calorie intake, research suggests it's best not to skip this meal.
"Eating regularly throughout the day keeps your metabolism running efficiently, prevents energy slumps, and keeps you alert and focused. It can also help maintain your weight by preventing overeating at later meals," explains Brigitte Zeitlin, M.P.H., R.D., C.D.N.
Eating regular, healthy meals helps prevent overeating later in the day due to hunger from missed meals. Consuming smaller meals four or five times a day may be more beneficial than three large ones. Meal planning is key to managing regular eating throughout the day.
4. DON'T GIVE UP
Regaining weight after losing it is not uncommon, and it's crucial not to become disheartened. Weight fluctuation is a normal part of the journey, influenced by life events, stress, or other factors that can complicate exercise and healthy eating. The important thing is to persevere and stay motivated.
"We must continually challenge ourselves to remain motivated. Setting a goal, such as a special date, a party, or another social event, can help you stay on track with your weight loss," suggests White.
If you've missed a week at the gym, don't be too hard on yourself. Instead, motivate yourself to find some time to return, even if it's just for an hour. Don't fault yourself for having an unhealthy meal at the end of a busy day; plan to shop for healthy ingredients for the upcoming week.
5. MONITOR YOUR HABITS
This involves exercise, diet, and weight management. Regularly weigh yourself and monitor changes in your life that may cause healthy habits to falter. You'll begin to notice patterns that signal when extra caution is needed to stay on course with your diet and exercise routines.
A hectic work week may lead to eating out more often due to fatigue, which can result in weight gain. Recognizing this pattern allows you to counteract it by increasing gym time or preparing healthy meals in advance.
Final Thoughts
Regaining some weight after achieving weight loss goals is a common experience for many. If this happens to you, don't be discouraged—it's a widespread occurrence.
"The healthy habits you've adopted during your diet should continue even after weight loss. You can indulge a bit more, but maintain the active, healthy lifestyle," advises White.
With this knowledge, you're now better equipped to maintain your weight loss and fully enjoy the benefits of achieving your goal.