How to keep your weight!

Maintaining weight loss is often more challenging than losing weight in the first place. However, long-term success is possible with the right strategies and mindset. Here are science-backed "secrets" and proven strategies to help you keep the weight off after your weight loss journey

 1. Adopt a “Maintenance Mindset” Early On

- Shift your focus from losing weight to maintaining weight as you get closer to your goal.

- Treat maintenance as a new phase of your lifestyle rather than a "post-diet" phase. It should feel like a transition, not an end point.

 2. Prioritize Strength Training

- Build and Maintain Muscle Mass: Muscle is metabolically active tissue, which means having more of it helps you burn more calories, even at rest.

- Prevent Metabolic Slowdown: Resistance training can offset the reduction in Resting Metabolic Rate (RMR) that occurs after weight loss, helping prevent weight regain.

 3. Keep an Eye on Portion Sizes and Calories

- Even after weight loss, your body may require fewer calories than before. Regularly review your portion sizes to ensure they match your new energy needs.

- Weighing and Measuring Food periodically can help maintain awareness and prevent “portion creep.”

 4. Continue Monitoring Your Weight and Habits

- Regular Weigh-Ins: Weigh yourself at least once a week. Studies show that people who regularly monitor their weight are more successful at maintaining it.

- Track Your Habits: Logging meals, exercise, or behaviors in an app or journal can identify patterns and keep you on track.

 5. Embrace Consistency Over Perfection

- Stay Consistent with Your Routine: Stick to your meal and exercise patterns, even on weekends or during holidays.

- Allow for Flexibility: Occasional indulgences are fine; it’s the regular habits that matter most. If you overeat, get back to your routine without guilt.

 6. Eat a Higher Protein Diet

- Protein is Crucial for Satiety: It helps keep you full longer, reducing hunger and helping you maintain muscle mass.

- Aim for 25-30% of Calories from Protein: Include a source of protein with every meal, such as lean meats, eggs, legumes, Greek yogurt, or tofu.

 7. Make Physical Activity Non-Negotiable

- Aim for 200-300 Minutes Per Week: That’s about 30-45 minutes per day of moderate-intensity exercise (e.g., brisk walking, jogging, cycling).

- Include Both Cardio and Strength Training: Cardio helps maintain cardiovascular health and burns extra calories, while strength training preserves muscle mass.

 8. Don’t Skip Meals — Especially Breakfast

- People who maintain weight loss tend to eat breakfast regularly. Skipping meals can lead to overeating later in the day.

- Balanced Breakfast: Include protein, healthy fats, and some complex carbohydrates to keep energy levels stable.

 9. Stay Mindful of Emotional Eating

- Identify Triggers: Recognize if stress, boredom, or emotions are driving you to eat. Address these through other activities like walking, journaling, or talking to a friend.

- Use Mindful Eating Techniques: Slow down, savor your food, and eat without distractions to stay in tune with your hunger and fullness cues.

 10. Maintain a Support Network

- Stay Connected: Surround yourself with people who support your healthy lifestyle—family, friends, or an online community.

- Accountability Partner: Having a workout buddy or someone to check in with regularly can increase motivation and adherence.

 11. Watch Out for “Diet Fatigue”

- Many people lose weight through highly restrictive diets that are not sustainable long-term. Shift to a more flexible, moderate approach that allows room for a variety of foods while still maintaining balance.

- Avoid the “Dieting Mindset”: Instead of going back to strict dieting when you see slight weight gain, return to your balanced habits to bring your weight back down gradually.

 12. Keep Stress and Sleep in Check

- Manage Stress: High stress can lead to increased cravings and emotional eating. Incorporate stress-reducing activities like yoga, meditation, or hobbies.

- Prioritize Sleep: Getting 7-9 hours of quality sleep helps regulate hunger hormones (leptin and ghrelin), making it easier to maintain your weight.

 13. Plan for "Maintenance Plateaus"

- Understand that weight will fluctuate slightly—it’s normal! Establish an acceptable weight range (e.g., 2-3 kg above or below your target weight) to account for small variations.

- When your weight creeps outside that range, take action early (increase activity, reassess portions) rather than waiting until more significant weight gain occurs.

 14. Make Gradual Adjustments

- Don’t revert to pre-diet eating habits: Slowly reintroduce foods you cut out during weight loss to prevent a sudden calorie spike.

- Implement the 80/20 Rule: Eat nutritious foods 80% of the time, and allow for more flexibility the other 20%. This balance can help prevent feelings of deprivation.

 15. Celebrate Non-Scale Victories

- Focus on maintaining healthy habits, how you feel, your fitness levels, and overall well-being rather than the number on the scale.

- Acknowledge improvements in energy, strength, or even mindset as equally valuable indicators of success.

 Key Takeaway

Long-term weight maintenance isn’t about sticking to a diet forever—it’s about developing sustainable, healthy habits that align with your lifestyle. By prioritizing muscle maintenance, staying vigilant about your behaviors, and finding a supportive routine that you enjoy, you can increase your chances of keeping the weight off for good.

The Bodyweight Team