Maintain Weight Loss, Unfortunately, many people who lose weight end up gaining it back.
In fact, only about 20% of dieters who start off overweight end up successfully losing weight and keeping it off in the long-term
However, don’t let this discourage you. There are a number of scientifically proven ways you can keep the weight off, ranging from exercising to controlling stress
These 17 strategies might be just what you need to tip the statistics in your favor and maintain your hard-won weight loss.
Top 5 Best Ways to Maintain Weight Loss
Regular exercise plays an important role in weight maintenance.
It may help you burn off some extra calories and increase your metabolism, which are two factors needed to achieve energy balance
When you are in energy balance, it means you burn the same number of calories that you consume. As a result, your weight is more likely to stay the same.
Several studies have found that people who do at least 200 minutes of moderate physical activity a week (30 minutes a day) after losing weight are more likely to maintain their weight
In some instances, even higher levels of physical activity may be necessary for successful weight maintenance. One review concluded that one hour of exercise a day is optimal for those attempting to maintain weight loss
It’s important to note that exercise is the most helpful for weight maintenance when it’s combined with other lifestyle changes, including sticking to a healthy diet
2. Eat Lots of Protein
Eating a lot of protein may help you maintain your weight since protein can help reduce appetite and promote fullness
Protein increases levels of certain hormones in the body that induce satiety and are important for weight regulation. Protein has also been shown to reduce levels of hormones that increase hunger
Protein’s effect on your hormones and fullness may automatically reduce the number of calories you consume per day, which is an important factor in weight maintenance
Furthermore, protein requires a significant amount of energy for your body to break down. Therefore, eating it regularly may increase the number of calories you burn during the day
3. Be Prepared for Setbacks
Setbacks are inevitable on your weight maintenance journey. There may be times when you give in to an unhealthy craving or skip a workout.
However, the occasional slip up doesn’t mean you should throw your goals out the window. Simply move on and follow through with better choices.
It can also help to plan ahead for situations that you know will make healthy eating challenging, such as an upcoming vacation or holiday.
4. Stick to Your Plan All Week Long (Even on Weekends)
One habit that often leads to weight regain is eating healthy on weekdays and “cheating” on weekends.
This Maintain Weight Loss mentality often leads people to binge on junk food, which can offset weight maintenance efforts.
If it becomes a regular habit, you could gain back more weight than you lost in the first place
Alternatively, research shows that those who follow a consistent eating pattern all throughout the week are more likely to sustain weight loss in the long-term
One study found that weekly consistency made individuals almost twice as likely to maintain their weight within five pounds (2.2 kg) over one year, compared to those who allowed more flexibility on the weekends
5. Stay Hydrated
Drinking water is helpful for weight maintenance for a few reasons.
For starters, it promotes fullness and may help you keep your calorie intake in check if you drink a glass or two before meals
In one study, those who drank water before eating a meal had a 13% reduction in calorie intake, compared to participants who didn’t drink water
Additionally, drinking water has been shown to slightly increase the number of calories you burn throughout the day
The Bottom Line
Maintain Weight Loss Diets can be restrictive and unrealistic, which often leads to weight regain.
However, there are plenty of simple changes you can make to the habits that are easy to stick with and will help you maintain your weight loss in the long term.
Through your journey, you will realize that controlling your weight involves much more than what you eat. Exercise, sleep and mental health also play a role.
It is possible for weight maintenance to be effortless if you simply adopt a new lifestyle, rather than going on and off weight loss diets.