Moving into Maintenance Mode

You lost the weight. Now what?

Whether it took weeks, months, or years, you’ve reached your weight loss goal. Congratulations! Anyone who’s lost weight knows it’s no easy task. The hours of exercise and the diet changes aren’t easy, but they sure are worth it. For weight loss to truly be successful, however, it can’t go away like a fad diet. After all, what’s the point of losing pounds if you’re just going to gain them all back?

Once you’ve reached your weight loss goal, the harder work begins to keep the pounds off for good. How can you make it happen? Keep reading to find out.

Make a Plan

You had a plan for weight loss, now it’s time to make a plan for weight maintenance. Just because the diet restrictions are over doesn’t mean you can return to your former eating habits without consequences. The lessons you learned and the lifestyle habits you adopted must be continued to keep the weight off. Use these tips to develop your personalized plan of action.

Prioritize Exercise

Exercise may or may not have played a major role in your weight loss, but for the weight to stay off, it must be a priority. Exercise makes up for extra calories you consume, which is vital when you stop a strict diet. Aim to burn at least 1,500 to 2,000 calories a week to maintain a healthy weight. This may sound daunting, but it becomes manageable when you divide the burn into four or five workouts. Especially with your trainer by your side.

Stay Accountable

Your trainer isn’t the only one who can help you keep the weight off. Find a family member, friend, co-worker, support group to keep you accountable. Ask them to check in on a regular basis. Call them for encouragement when you’re feeling weak and vulnerable to old habits. These pep talks can go a long way in keeping you on track.

Weigh In

Pounds can creep in unnoticed. If you’re not careful, you can put on five pounds in no time. Avoid this by weighing yourself on a regular basis, at the same time of day. Some experts recommend stepping on the scale daily to keep your weight in check. Studies show people who weigh themselves daily eat fewer calories. When you see the scale start to go up, have a plan for bringing it back down.

Focus on Fiber and Protein

You may stop following the strict diet that helped you lose weight, but to maintain weight loss, healthy eating must remain a priority. Focus on eating foods high in fiber and protein and eating fewer carbs. Fiber and protein fill you up and provide lasting energy so you eat fewer calories overall. Refined carbs, on the other hand, provide little to no nutrition and are basically empty calories.

Get Control Over Emotions

Emotional eating can wreak havoc on your weight. Turning to food as a way to cope with stress, anxiety, boredom, or sadness can lead to a cycle of overeating and guilt. If you recognize emotional eating as a personal weakness, make changes or get professional help. Exercise, hobbies, and connecting with friends are a few healthy ways to deal with negative emotions.

Recommit

Mistakes happen and setbacks are part of the journey. When the pounds begin to pile back on, take a deep breath. Tell yourself all is well. Then do something about it. Learn from your mistakes, recommit to healthy living, and move on. Remember—you don’t have to wait until January 1 to make resolutions. Each new day is a chance to start fresh, commit to health, and make good choices.