Losing the extra flab and the pounds is such a high note in life!
Nothing feels better than beating the scale, right?! You’ve overcome the challenge and it was hard. So, would you want your efforts to be weighed down by the pounds again? If your answer is no, we are here to help you navigate the tricky road.
Now that you have lassoed the dragon, it is time to think about how to train it well. The risk of gaining back all that (and even more) weight you may have shed is very real. Putting on the pounds after successful weight loss intervention is common (1). Studies have shown that only 20% of overweight people are successful at maintaining their long term weight loss (2).
Achtung, baby! Having said that, there are some ways (being consistent with a healthy diet and exercises, etc.) that can help you keep the weight off for a longer time (3). Want a detailed how-to on the importance of maintaining a healthy body weight? All you gotta do is scroll!
The authors of a research study published in the International Journal of Obesity defined long term weight maintenance in adults as a weight change of less than 3% of body weight by taking several factors into consideration (4). It may not be as hard as it sounds. All you need to do is keep the faith and the focus on weight maintenance strategies. There are many easy science-backed ways to keep your bodyweight off and we are happy to explain them to you…
Simple Research Proven Ways To Maintain Your Body Weight
Add Calories Gradually –
Once you have accomplished your weight loss goals and are finally smiling back at the scales, you may try adding calories gradually. Add no more than 200 calories of healthy low-fat food to your daily diet and check if it is affecting your body weight. If the weight loss continues, you may consider adding more calories. The key is to have the right balance of calories to maintain your weight (5). So go slow.
Exercise Daily –
A research study conducted in 2004 and published in Best Practice and Research proved exercise to be an important component of weight loss and perhaps the best predictor of weight maintenance (6). The study elaborates that at least 30 minutes of moderate-intensity aerobic exercise daily may help in weight maintenance (6). Just 30 minutes on a daily basis is all it takes to stay lean and healthy. 30 minutes daily to maintain versus punishing hours in the gym to burn it off – you do the math.
Eat Breakfast Daily –
Do you skip breakfast often by thinking that it will help you shed extra pounds? You may be wrong! On the contrary, the daily consumption of breakfast has been shown to be helpful for people wanting to make the effects of weight loss last longer (7). If consumed at home, breakfast may actually keep the weight from coming back(7). Start your day with your promise to your health and weight loss – your breakfast!
Weigh Yourself Regularly –
This one is about preventing fires instead of fighting them. Be your own whistle-blower. There is no point realizing you have put on ten pounds after a month – that means you have lost 30 days you could have used to lose them? Weighing yourself daily may support your efforts in maintaining your weight before it really gets out of hand. A research study from 2015 has indicated that weighing yourself daily may prove an effective weight-loss tool and may help individuals adapt better weight control practices (8). Losing a pound or two is way easier than losing a truckload. So keep an eye on those scales daily.
Get Enough Sleep –
Being a nightbird may help your social life but it may prove more detrimental in the long run. Not getting enough sleep may make you lose sleep when you check your weight. Insufficient sleep may contribute to obesity and may affect the efficacy of weight loss interventions (9). On the other hand, healthy sleep is associated with a reduced gain in fat mass (9). What could be better and easier to do than sleep to keep the weight in check!?
These are very simple changes you can make to your daily lifestyle habits to support your weight maintenance.
Do Not Crash Diet –
They are called so for a reason. The crash diets. That simple, fast weight loss may actually have opposite results as compared to long-duration weight loss. The latter may be more permanent. Fast weight loss usually takes efforts that could be unhealthy and you probably can’t maintain them for long (10). Moreover, many studies have suggested that rapid weight loss may become a risk factor for the weight coming back later (11).
On the other hand, a long term weight management program may help you adopt new healthy lifestyle habits and getting rid of the old ones that are unhealthy. Perhaps, it may even result in a healthy weight that you can maintain for a longer period of time (12).
Faster weight loss with the risk of weight regain or long term weight management program with healthy lifestyle habits – is that even a question? A weight loss or management program may actually help bolster your efforts towards long term weight management! And here is where you have struck gold! Your search may end right here.
SuperFood WeightLoss Accelerator Program- A Health And Wellness Program To Support Healthy Weight Maintenance
SuperFood WeightLoss Accelerator program is an amazing weight loss program that can assist you in your weight loss and support weight management. It is designed using four easy to consume plant-based whole foods containing dietary supplements to help balance your body systems while maintaining a healthy body weight. Do you want to know more about this wonderful program? If so, click the link below and sign up now!
Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The statements and/or product(s) described in this article are not intended to diagnose, treat, cure, mitigate or prevent any disease, illness or health condition. It is advisable to consult your healthcare provider before making any changes to your lifestyle, diet or dietary supplement program.
- Voils CI, Olsen MK, Gierisch JM, McVay MA, Grubber JM, Gaillard L, et al. “Maintenance of Weight Loss After Initiation of Nutrition Training: A Randomized Trial”. Ann Intern Med. 166:2017:463–471. doi: 10.7326/M16-2160. https://annals.org/aim/article-abstract/2605026/maintenance-weight-loss-after-initiation-nutrition-training-randomized-trial
- Rena R Wing, Suzanne Phelan; Long-term weight loss maintenance, The American Journal of Clinical Nutrition. 82:1(2005):222S–225S. https://doi.org/10.1093/ajcn/82.1.222S https://academic.oup.com/ajcn/article/82/1/222S/4863393
- Wing RR1, Phelan S.“Long-term weight loss maintenance”. Am J Clin Nutr. 82:1 Suppl(2005):222S-225S. doi: 10.1093/ajcn/82.1.222S. https://www.ncbi.nlm.nih.gov/pubmed/16002825
- Stevens J1, Truesdale KP, McClain JE, Cai J. “The definition of weight maintenance”. Int J Obes (Lond). 30:3(2006):391-9. https://www.ncbi.nlm.nih.gov/pubmed/16302013
- “Maintaining Weight Loss”. https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=85&contentid=P07862
- Brikou D1, Zannidi D1, Karfopoulou E1, Anastasiou CA1, Yannakoulia M1.“Breakfast consumption and weight-loss maintenance: results from the MedWeight study”. Br J Nutr. 115:12(2016):2246-51. doi: 10.1017/S0007114516001550. https://www.ncbi.nlm.nih.gov/pubmed/27185413
- Steinberg, Dori M et al. “Weighing every day matters: daily weighing improves weight loss and adoption of weight control behaviors” Journal of the Academy of Nutrition and Dietetics. 115:4 (2015): 511-8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4380831/
- Chaput, Jean-Philippe and Angelo Tremblay. “Adequate sleep to improve the treatment of obesity” CMAJ : Canadian Medical Association journal = journal de l’Association medicale canadienne. 184:18 (2012): 1975-6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3519150/
- “Weight loss”. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/fast-weight-loss/faq-20058289
- Ashtary-Larky, Damoon et al. “Rapid Weight Loss vs. Slow Weight Loss: Which is More Effective on Body Composition and Metabolic Risk Factors?”International journal of endocrinology and metabolism. 15:3 e13249(2017). doi:10.5812/ijem.13249. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5702468/
- “Weight loss”. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/mayo-clinic-diet/art-20045460.