Maintaining weight loss is tricky. More people have trouble keeping their weight off than losing the weight to begin with. Losing the weight is only half the battle.
You reach a point where you are fed up being overweight and you finally decide to do something about it. You lose weight, gain confidence and have a renewed zest for life.
Then you enter phase 2 of weight loss: maintenance. You’ve reached your goal, but your job is never done. You still must stay on your toes. Keeping the weight off is a serious challenge and one you cannot afford to lose.
Maintaining requires permanent lifestyle change. So many people reach their goals, only to watch it slip away as they regain the unwanted weight. Ending the cycle takes dedication to a new way of living.
·Steadily increase your calorie intake by 25-50 calories per day until you find a comfortable balance where you won’t lose or gain weight.
·Track your progress frequently. If you find the number on the scale has jumped up a few, you can take that as a warning sign that you are going in the wrong direction and tweak your habits to control it.
·Seek and maintain relationships with supportive people.
·Keep the focus on your health. Measure how you feel as well as how much energy you have.
·Continue (or start) a diet diary to track your calories, exercise, feelings and weight.
·Continue regular daily exercise. Make it a natural part of your life and schedule time for it.
·Make conscious decisions throughout each day to stay on track and keep off the weight you’ve lost.
·Be consistent. Don’t stray from your goals on the weekends or holidays.
·Don’t let yourself feel deprived. Eat a variety of foods in moderation.
·Eat only when you’re hungry and do something else when you’re not.
·Learn to cope with problems without relying on food.
·Seeks professional counseling for accountability and long-term success.