You've reached your target weight and now you want to know how to maintain it. You've seen the unfortunate happen to your friends, colleagues and family members. They lost the weight they set out to but then added back the unwanted pounds within a year. Of those who successfully lose weight, 90 to 95 percent are unable to keep it off long term, according to a Psychology Today article. If you are determined to not have that be your fate, you'll need to know the tools for staying slim.
Step 1
Get regular exercise. Choose activities that you enjoy. Walking, running, hiking, swimming, and bicycling are all wonderful choices--but find what's right for you. Doctors recommend getting at least 30 minutes of exercise, five days a week. Exercise not only helps burn calories, but it stimulates the release of endorphins, which can put you in a great mood. Evidence shows that physical activity is the best predictor of long-term weight maintenance, according to Dr. Holly Wyatt, an endocrinology professor at the University of Colorado.
Step 2
Eat breakfast every day. In a study conducted by the National Weight Control Registry, four out of five participants who were successful in maintaining weight ate breakfast every day.
Step 3
Eat food low in fat and sugar. Health experts recommend eating a diet rich in fruits, vegetables, whole grains and lean meats (such as fish). Write down your favorite fruits, vegetables, whole grains and lean meats before you go food shopping. This will help you stay on track when you shop. It's OK to add a sweet treat here and there, but for the most part, stick to your healthy list.
Step 4
Eat moderate portions. In the same study conducted by the National Weight Control Registry that showed those who ate breakfast every morning to be the most successful at maintaining weight loss, these same participants watched their portion sizes and ate a low-fat but not hugely restrictive diet.
Step 5
Write in a food diary to keep a daily record of your calorie intake. In a study to compare different approaches to maintaining weight loss over a period of 30 months, researchers from Kaiser Permanente's Center for Health Research found that those participants who kept daily food records lost twice as much weight as those who kept no records. "It seems that the simple act of writing down what you eat encourages people to consume fewer calories," said Dr. Jack Hollis, lead author of the study. Researchers suggest that continuing this routine after weight loss will serve individuals in their efforts to stay slim.
Tips and Warnings
- If you slip and eat two pieces of chocolate cake one night, don't beat yourself up over it. Getting angry with yourself or taking on guilt for what you ate will not serve you in maintaining healthy weight loss. Self-acceptance is vital to maintaining not only a healthy weight, but a healthy life, according to Dr. Christiane Northrup, a specialist in women's health. Get adequate sleep. Too little sleep can have a considerable influence on your mood, which can then trigger food cravings, overeating or eating food that is not good for you. If you want to stay slim, make the quality and quantity of your sleep a priority. Set a regular bedtime and wake-up time. Research suggests that most adults need between seven and eight hours each night.
- Avoid taking diet pills. Some people use diet pills to try and stay slim. The problem is that most diet pills haven't been proved safe and effective, and some are downright dangerous.
Things You'll Need
- Food diary
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