Monitoring your weight by stepping on the scale on a regular basis may be a helpful tool for weight maintenance. This is because it can make you aware of your progress and encourage weight control behaviors Those who weigh themselves may also eat fewer calories throughout the day, which is helpful for maintaining weight loss 26 , In one study, people who weighed themselves six days a week, on average, consumed fewer calories per day than those who monitored their weight less frequently How often you weigh yourself is a personal choice.
Some find it helpful to weigh in daily, while others are more successful checking their weight once or twice a week. Weight maintenance may be easier to accomplish if you pay attention to the types and amounts of carbs that you eat. Eating too many refined carbs, such as white bread, white pasta and fruit juices, can be detrimental to your weight maintenance goals. These foods have been stripped of their natural fiber, which is necessary to promote fullness.
Diets that are low in fiber are associated with weight gain and obesity 27 , 28 , Limiting your carb intake overall may also help you maintain your weight loss. Several studies have found that, in some cases, those who follow low-carb diets after weight loss are more likely to keep the weight off in the long term 30 , Additionally, people following low-carb diets are less likely to eat more calories than they burn, which is necessary for weight maintenance Limiting your intake of carbs, especially those that are refined, may help prevent weight regain.
Reduced muscle mass is a common side effect of weight loss It can limit your ability to keep weight off, as losing muscle reduces your metabolism, meaning you burn fewer calories throughout the day Doing some type of resistance training, such as lifting weights, may help prevent this loss of muscle and, in turn, preserve or even improve your metabolic rate. Studies show that those who lift weights after weight loss are more likely to keep weight off by maintaining muscle mass 6 , 35 , 36 , To receive these benefits, it is recommended to engage in strength training at least twice a week.
Your training regimen should work all muscle groups for optimal results Lifting weights at least twice a week may help with weight maintenance by preserving your muscle mass, which is important to sustain a healthy metabolism.
Setbacks are inevitable on your weight maintenance journey. There may be times when you give in to an unhealthy craving or skip a workout. 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.
It is likely that you will encounter a setback or two after losing weight. You can overcome setbacks by planning ahead and getting back on track right away. One habit that often leads to weight regain is eating healthy on weekdays and cheating on weekends. This 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. Successful weight maintenance is easier to accomplish when you stick to your healthy eating habits all week long, including on weekends.
Drinking water is helpful for weight maintenance for a few reasons. I combed through the data to see the behaviors and strategies that people who have lost weight and kept it off have in common. Before I get into it, though, I should point out some limitations. One final note before I dive into it. A habit that is enjoyable and effective for me might feel absolutely not do-able for you, for any number of reasons.
I also don't know that weight loss is the healthy choice for you. That's why I'm not here to tell you what to do with your body. But if you make the decision, like I did, that losing weight IS the right choice for your body and your life, we do have some info to look at about what has worked for people and what hasn't.
Got it? With all that being said, here are some key findings that I thought were really interesting, and resonated with me and my own experience. Ninety-four percent of people who lost weight and kept it off increased their level of physical activity. OK, fine, no big shock there. But you know what I found encouraging when I looked a little closer at the data? The most frequently reported form of exercise is walking. Think you can only drop weight by giving yourself rhabdo with the cool kids at a high intensity workout class with a lot of grunting?
A fancy sports watch and a training program? As a baby boomer, she keenly follows trends in midlife weight gain, memory loss and the health benefits of red wine. This scientist is finding out. All Sections. About Us. B2B Publishing. Business Visionaries. Hot Property. Times Events. Times Store. Facebook Twitter Show more sharing options Share Close extra sharing options.
When you eat a meal, carbohydrates from the food enter your bloodstream as glucose. In order to keep your blood sugar levels in check, your body always burns off this glucose before it burns off fat from a meal. If you eat a carbohydrate-rich meal lots of pasta, rice, bread, or French fries, for example , your body releases insulin to help with the influx of all this glucose into your blood.
The result is that you gain weight and your body now requires more fuel to burn, so you eat more. Since insulin only burns carbohydrates, you crave carbs and so begins a vicious cycle of consuming carbs and gaining weight.
To lose weight, the reasoning goes, you need to break this cycle by reducing carbs. Most low-carb diets advocate replacing carbs with protein and fat, which could have some negative long-term effects on your health. If you do try a low-carb diet, you can reduce your risks and limit your intake of saturated and trans fats by choosing lean meats, fish and vegetarian sources of protein, low-fat dairy products, and eating plenty of leafy green and non-starchy vegetables.
But while our low-fat options have exploded, so have obesity rates. The Mediterranean diet emphasizes eating good fats and good carbs along with large quantities of fresh fruits and vegetables, nuts, fish, and olive oil—and only modest amounts of meat and cheese. The Mediterranean diet is more than just about food, though. Regular physical activity and sharing meals with others are also major components.
Do you snack in front of the TV at the end of a stressful day? Recognizing your emotional eating triggers can make all the difference in your weight-loss efforts.
Stressed — find healthier ways to calm yourself. Try yoga, meditation, or soaking in a hot bath. Low on energy — find other mid-afternoon pick-me-ups. Try walking around the block, listening to energizing music, or taking a short nap. Lonely or bored — reach out to others instead of reaching for the refrigerator. Avoid distractions while eating. Try not to eat while working, watching TV, or driving. Pay attention. Eat slowly , savoring the smells and textures of your food.
If your mind wanders, gently return your attention to your food and how it tastes. Mix things up to focus on the experience of eating. Try using chopsticks rather than a fork, or use your utensils with your non-dominant hand. Stop eating before you are full. Permanent weight loss requires making healthy changes to your lifestyle and food choices.
To stay motivated:. Find a cheering section. Social support means a lot. Programs like Jenny Craig and Weight Watchers use group support to impact weight loss and lifelong healthy eating.
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