Studies show that within a year, at least some of weight lost by dieting Americans will be gained back. As the initial excitement of weight loss diminishes, so can the determination to resist the temptation of reaching into a coworker’s candy jar.
However, it’s crucial to bear in mind that maintaining the weight you’ve lost is much simpler than going through the process of losing it all over again. The good news is that it is entirely achievable to sustain your slimmer physique by incorporating these straightforward habits.
1. Step on the scale
Weight regain often occurs gradually, sneaking up on you in small increments of one or two pounds at a time, making it easy to overlook.
Regularly monitoring your weight is crucial for catching these slips.
Shannon Groom from Winston, OK shares that weighing herself every morning helped her understand how different foods affect her body. She discovered the impact of indulging in a small portion of fried calamari when she noticed a one-pound increase on the scale a couple of days later.
While fluctuations of one to three pounds can be attributed to water weight, a variation of four pounds or more should prompt you to take action and regain control.
Consider keeping a food journal for a few weeks and following intelligent eating guidelines to get back on track.
2. Get active!
The concept is remarkably straightforward: Stopping exercise can potentially lead you back to your initial starting point.
The National Weight Control Registry, which monitors individuals who have successfully maintained a weight loss of 30 pounds or more, has identified regular exercise as one of their key findings. An impressive 90 percent of registry members engage in physical activity, dedicating an average of one hour per day to their workouts. The preferred exercise method for many participants is brisk walking, often divided into manageable 20-minute segments.
3. Eat your breakfast
A majority participants of the National Weight Control Registry program make breakfast part of their daily routine. The rationale behind this approach is to distribute calorie intake evenly throughout the day.
Skipping meals and waiting until you are famished before you have your first meal often results in overeating.
It is advisable to adhere to a structured eating schedule that includes five meals per day, ideally comprised of three moderate-sized meals and two sensible snacks.
4. Know your triggers
Be honest with yourself, starting with identifying which foods you can’t help overeating.
A good technique is to keep these foods completely out of your life – or at least, out of your house on a regular basis.
5. Celebrate ordinary milestones
After achieving your desired weight, your mindset can swiftly transition from a positive outlook (“Hooray, I’m making progress!”) to a more cautious one (“I can’t gain all this flab back!”).
To make the maintenance phase more exciting, discover ways to motivate yourself.
Consider setting goals for yourself and promising enticing prizes for successfully keeping the pounds off. It could be anything from treating yourself to a new outfit or planning a great vacation.