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How to Maintain Weight After Losing it

author image A. McDougall
A. McDougall is an editor, writer and athlete. McDougall is a marathon coach certified by the North American Academy for Sport Fitness Professionals and an American College of Sports Medicine certified personal trainer. McDougall has edited and written for several national magazines.
How to Maintain Weight After Losing it
Two friends are jogging outside. Photo Credit: Reptile8488/iStock/Getty Images

If you've already lost weight, congratulations. You've achieved your first goal. Now the tough part is to maintain weight loss. If you're not careful, old habits can return and you can easily undo your hard work. Don't let this happen. Instead, continue to maintain a healthy diet and exercise regimen to keep the pounds off.

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Step 1

Stay active. According to the American College of Sports Medicine, getting at least 250 minutes of moderate exercise per week will help you maintain your weight. Similarly, the Centers for Disease Control and Prevention recommends getting 60 to 90 minutes of moderate exercise most days of the week.

Step 2

Eat a diet that emphasizes fruits, vegetables, whole grains and low-fat dairy products. Avoid saturated and trans fats and foods with added sugar.

Step 3

Continue to eat a diet that's lower in calories than what you ate prior to your weight loss. According to the CDC, most people who maintain their weight loss eat fewer calories than they did before losing weight.

Step 4

Track your weight regularly; get on a scale once a week to ensure that you are maintaining your weight.

Step 5

Adjust your diet and exercise routine if your weight changes. Add more calories to your diet if you are losing weight and cut calories or integrate more exercise if you're gaining weight.

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