It’s not easy to lose weight. However, as anyone who has ever been successful in losing weight knows, the real problem is keeping the weight off once it has been dropped.
This holds true regardless of the weight loss strategy you choose. Very low calorie diets (less than 1,200 calories per day) have been shown to result in weight regain of 26-121% within five years. Studies show that after a year, participants in behavioral weight management programs (like WW, formerly Weight Watchers) regain 30%-35% of their initial weight loss.
It has been demonstrated that after one year, most patients who use weight reduction drugs like Wegovy have gained back at least some of the weight they lost.
Regaining lost weight can happen for a variety of different causes. The initial phase of weight loss is more satisfying than the subsequent phase of trying to keep the weight off. This makes it difficult to keep the motivation necessary to continue taking care of one’s weight.
Second, it can be challenging to keep the lifestyle modifications we make to lose weight (such as very low-calorie diets or cutting out whole food groups) and keep the weight off in the long run.
Third, dropping pounds can make you feel hungrier and lower your metabolism. These shifts might make it tough to control one’s food intake, which can lead to weight gain over time.
Although regaining lost weight is frequent, there are measures you may do that are supported by research to keep the pounds off for good:
1 Adapt easily
Realizing that your efforts to keep your weight in a healthy range will need to be constantly monitored throughout your life may help you relax the strict expectations you may have placed on yourself.
When you make a mistake, don’t beat yourself up over it. Instead, you should make preparations for resuming normalcy as soon as feasible. If you fear you may have overindulged over the weekend, you can make up for it by walking more throughout the week.
This can help you avoid the “all or nothing” mentality that can derail your weight loss attempts when you feel bad about falling short of your targets.
2. prepare for unexpected events
You can expect setbacks in your weight loss efforts, such as vacations, weddings, and birthday celebrations.
Prepare yourself for these unexpected challenges. To compensate for potential weight gain at such times, you can, for instance, decide to shed a few pounds in advance.
Or, if you’re going to a BBQ, pack some veggie skewers so you’ll have something to eat that isn’t as high in calories. This will allow you to relax and take advantage of memorable events.
3. Take pride in your accomplishments.
The scale isn’t the only measure of success; it’s crucial to be proud of your accomplishments regardless of your weight.
Studies have shown that people are more likely to maintain weight loss-sustaining behaviors if they concentrate on the processes involved rather than the final product. This could be due to the fact that they are more resilient in the face of adversity.
Develop routines
Developing routines can help you keep off the pounds you lose. This is because established routines are less likely to be disrupted by temporary shifts in inspiration.
This means that the habits we formed to aid in weight loss will be easier to continue even on days when we just don’t feel like it. After reaching your target weight, you may want to establish some new routines, such as using the stairs instead of the elevator and going for a stroll after dinner.
Five, Move Around
Researchers found that regular exercise was the single most critical feature among those who were able to keep their weight loss off for an extended period of time. This is because burning off some of the calories we consume through exercise is a good thing.
Maintaining a healthy weight can be accomplished by whatever physical activity you find most enjoyable. This is due to the fact that long-term commitment increases with enthusiasm. However, studies show that at least 250 minutes of activity every week is necessary to keep the weight off.
Take your weight frequently.
There may be as much as a 1-2 kilogram range in weekly weight fluctuations. By measuring your weight on a consistent basis, you may establish a unique range that includes both your maximum and minimum healthy weights. Keeping a record of your weight like this can let you know if you need to make any adjustments to your current routine in order to keep the weight off.
According to studies, persons who utilize their own personal weight ranges are more successful at maintaining their weight loss and avoiding dramatic weight rebound.
7. Prioritize fiber at breakfast.
Almost 97% of those who maintained their weight loss reported eating breakfast daily, although the overall data on the usefulness of breakfast in weight maintenance is ambiguous.
Vegetables and high-fiber foods, such as wholemeal breads, brown rice, and oats, were linked in another study to a reduced risk of weight regain. You’ll get full faster and eat fewer of these items if you eat them.
Weight reduction maintenance is challenging but not impossible. Remember that losing weight, even if only some of it can be kept off, can have positive effects on your health.
Loughborough University’s Henrietta Graham, a PhD candidate in the Department of Sport, Exercise, and Health Sciences, and Claire Madigan, a senior research associate in the Centre for Lifestyle Medicine and Behaviour.
