It’s so discouraging to work hard, lose weight, and be back to where you started in six months, or a year. Even worse was getting to goal only to gain beyond your starting weight. No wonder so many people say, “Weight loss is hard, but not half as hard and maintaining weight loss.”
Believe that you can maintain your loss.
Belief is the most important factor in sustained weight management. In addition to belief, here are 5 more tips to keep you at goal:
1. Continue to pay attention to what you eat.
- Monitor food choices. Keep balance and moderation in mind. The pendulum can swing a bit, 7 to 5 position on a clock face, but do your best to keep it swinging to no more than 8 to 4.
- Prevent portions from creeping ever-larger
- Don’t skip meals
- Enjoy low-calorie, nutritious (fruits and vegetables) snacks to avoid getting too hungry
2. Increase your activity
- Arriving at goal is not the time to cut back on your physical activity
- Stay in motion as much as possible. Take more walks, climb more stairs, find more ways to move for leisure and entertainment activities.
- Take advantage of technology. There are apps to remind you to get up and move around and of course the new wearables (fitbit and Jawbone) track your activity and provide you with a lot of feedback and motivation.
3. Commit to getting regular, quality sleep.
- Sleep is as important as what you eat and how much you move.
- Getting enough sleep will do more to help you manage your food choices and portions than all the willpower in the world.
- Most people who sacrifice sleep find their weight creeps up despite their commitment to staying at goal.
- It’s important to monitor weight.
- If your weight reaches five pounds over your goal, it’s time to revert to your weight loss plan to get back to goal.
- You may find that your goal is too low to allow you to live comfortably at that weight. Adjust it if necessary.
- You may have some struggles keeping your weight at goal even if you adjust your goal a few pounds higher.
- Struggles and challenges are part of weight maintenance. You can work through them successfully as long as you stay positive.
- Accept that your weight will never be autopilot. It will take attention and that’s okay! It’s worth it and you’re worth it!