Be Prepared for Setbacks

Be Prepared for Setbacks

Be Mindful of Your Carb Intake
Weight maintenance may be easier to accomplish if you pay attention to the types and amounts of carbs that you eat.

Eating too many refined carbs, such as white bread, white pasta and fruit juices, can be detrimental to your weight maintenance goals.

These foods have been stripped of their natural fiber, which is necessary to promote fullness. Diets that are low in fiber are associated with weight gain and obesity (27Trusted Source, 28Trusted Source, 29Trusted Source).

Limiting your carb intake overall may also help you maintain your weight loss. Several studies have found that, in some cases, those who follow low-carb diets after weight loss are more likely to keep the weight off in the long term (30Trusted Source, 31Trusted Source).

Additionally, people following low-carb diets are less likely to eat more calories than they burn, which is necessary for weight maintenance (32Trusted Source).

SUMMARY:
Limiting your intake of carbs, especially those that are refined, may help prevent weight regain.
6. Lift Weights
Reduced muscle mass is a common side effect of weight loss (33Trusted Source).

It can limit your ability to keep weight off, as losing muscle reduces your metabolism, meaning you burn fewer calories throughout the day (34).

Doing some type of resistance training, such as lifting weights, may help prevent this loss of muscle and, in turn, preserve or even improve your metabolic rate.

Studies show that those who lift weights after weight loss are more likely to keep weight off by maintaining muscle mass (6Trusted Source, 35Trusted Source, 36Trusted Source, 37Trusted Source).

To receive these benefits, it is recommended to engage in strength training at least twice a week. Your training regimen should work all muscle groups for optimal results (38Trusted Source).

SUMMARY:
Lifting weights at least twice a week may help with weight maintenance by preserving your muscle mass, which is important to sustain a healthy metabolism.
7. Be Prepared for Setbacks
Setbacks are inevitable on your weight maintenance journey. There may be times when you give in to an unhealthy craving or skip a workout.

However, the occasional slip up doesn’t mean you should throw your goals out the window. Simply move on and follow through with better choices.

It can also help to plan ahead for situations that you know will make healthy eating challenging, such as an upcoming vacation or holiday.

SUMMARY:
It is likely that you will encounter a setback or two after losing weight. You can overcome setbacks by planning ahead and getting back on track right away.
8. Stick to Your Plan All Week Long (Even on Weekends)
One habit that often leads to weight regain is eating healthy on weekdays and “cheating” on weekends.

This mentality often leads people to binge on junk food, which can offset weight maintenance efforts.

If it becomes a regular habit, you could gain back more weight than you lost in the first place (39Trusted Source).

Alternatively, research shows that those who follow a consistent eating pattern all throughout the week are more likely to sustain weight loss in the long term (40Trusted Source).

One study found that weekly consistency made individuals almost twice as likely to maintain their weight within five pounds (2.2 kg) over one year, compared to those who allowed more flexibility on the weekends (40Trusted Source).

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