4 Science-Proven Ways to Maintain Your Weight Loss

Top 4 Ways to MAINTAIN Your Weight (After You've Lost Weight)

Losing a significant amount of weight is an incredible achievement that requires dedication and effort. But remember, also, that maintaining that weight loss can often be just as challenging. Fortunately, there are several effective strategies you can employ to help you keep the weight off. Ready to dive in?

1. Establish a Routine

One of the most effective ways to ensure you keep the weight off is to establish a consistent daily routine for your meals and exercise. Some people like to eat the same breakfast, lunch, and snack, with a few different healthy alternatives they rotate through for dinner. Other people like more variety, but find structure in other ways (tracking their overall calorie intake and keeping it consistent, or having go-to personal guidelines to keep their calorie intake in check). Studies show that individuals who maintain a regular eating schedule are better able to avoid weight regain. Aim to eat at roughly similar times each day and incorporate exercise regularly into your routine. That helps solidify healthy habits and also decreases the "mental load" associated with staying healthy. When it's a habit, much like brushing your teeth, you don't really waste time or energy thinking about it. You don't need to summon up willpower to brush your teeth every day (the way you might have had to do at age 4 or 5) because you've been doing the same routine for 40 years straight.

2. Focus on Whole Natural Foods

Transitioning to a diet rich in whole natural foods can significantly improve your ability to maintain weight loss. Whole foods, such as fruits, vegetables, lean proteins, and whole grains, are nutrient-dense and often lower in calories compared to processed foods. Even at the same calorie content, they also keep you full for longer periods. Packaged foods are DESIGNED to be tasty, binge-able, and less filling, which makes them very UNhelpful for avoiding weight regain. Research indicates that diets high in fiber and protein are directly linked to weight control, as they help reduce hunger and reduce cravings.

3. Monitor Your Progress

Keeping track of your food intake, weight, and exercise can be beneficial in weight maintenance efforts....as long as you don't get too rigid or obsessive about it, in which case it may not be the right strategy for you. Journaling or using apps to log your nutrition and when you exercise allows for greater self-awareness and self-accountability. Studies have shown that women who regularly monitor their progress are more successful at preventing weight regain. You don't necessarily have to monitor every single day, but find a rhythm that works best for you.

4. Stay Accountable To Others

Having a support system can make a huge difference in maintaining weight loss. Whether it's friends, family, a coach, or a formal weight loss group, having other people who support and understand your journey provides crucial accountability. Talking candidly about challenges and successes can help you navigate tricky scenarios and can reinforce your commitment to a healthy lifestyle. Research shows that social support plays a vital role in achieving long-term weight maintenance. And conversely, people who are surrounded by others who DO NOT engage in a healthy lifestyle are much more likely to regain lost weight and fall off the exercise wagon.

What does this mean for YOU?

Maintaining weight loss is an ongoing process that demands a mix of sustainable habits, structure, and support. By establishing a daily/weekly health and fitness routine, focusing on whole natural foods, monitoring your progress, and seeking support, you can absolutely keep the weight off. Remember that everyone is different, and not every single strategy may work for every woman. But here are a few science-proven tips that can often be great helpful guidelines for women who want to maintain their weight loss over time.