How To Maintain Weight Loss

How To Maintain Weight Loss

No matter how much effort some people put into losing weight, there is a chance that they could gain it all back instead of keeping it off for the long term. This is why learning the core tips of weight maintenance is a great idea.

When you are losing weight, many things pass through your head. You might ask yourself questions like does losing weight affect your nose? Or you might find yourself wondering just how long it will take you to lose the amount of weight you want.

What many people don’t consider is the maintenance of weight loss, and how difficult it can be. If this is something you are struggling with or want to know more about, read on for some helpful guidance and tips.

Exercise Regularly

Participants with the Water Warrior class perform squats prior to entering the pool at Camp Foster, Okinawa, Japan, July 6, 2011. The class, hosted by Marine Corps Community Services, is a combination of water fitness and standard body exercises ranging from cross training workouts to swimming laps. (U.S. Marine Corps photo by Cpl. Justin Wheeler/Released)

Whether exercise was a core part of your weight loss regime or not, you will benefit from including regular exercise in your lifestyle. This is because a lot of your weight loss will have been achieved by creating a calorie deficit, rather than an over-indulgence in exercise.

By deviating from your calorie deficit there is a big chance that you could regain some of the weight you worked so hard to lose. However, if you choose to add in some exercise, then you will be consistently burning calories that will work to keep away unwanted weight gain. 

This is essentially an energy balance that makes sure your hard work doesn’t immediately go down the drain. The best part is that you don’t need to start at a high intensity.

Start by walking for 30 minutes every day and then begin upping this amount when you feel comfortable. If you’d prefer to be in the gym then feel free to get your workout in there instead. It’s completely up to you how you choose to exercise.

Stay Mindful Of Eating Habits

We aren’t saying that you need to stick to a restricted diet after losing loads of weight. Instead, you should reconsider your relationship with food to form better eating habits and make sure that the excess weight stays off your body. 

Returning to old eating habits is a way of increasing the chance of weight cycling and weight gain. In place of restricting yourself, you can stick to a daily calorie amount to support future goals and keep track of what you are eating.

You could even try to practice intuitive eating habits which help you to respond to hunger cues instead of emotional ones. This will help you to distinguish between feelings of fullness, satisfaction, and hunger.

Be cautious that you don’t over-restrict yourself as this could lead to very unhealthy behaviors that might negatively impact your mental health.

Use An 80/20 Approach

You should adopt an 80/20 approach to your lifestyle to ensure that you are following an effective yet sustainable meal plan. This means consuming a mixture of nutrition-rich foods (80%) in addition to the foods that you love so much, such as pizza or pasta (20%).

Abiding by the 80/20 approach allows you to turn your attention to figuring out a balanced diet that best works for you. This might involve eating clean throughout the week and then indulging in a beer or two on a Saturday evening with your friends or family, or ordering takeout on the weekend.

It is all about developing your mindset to fit the situation.

Prepare For Setbacks

Weight fluctuations and plateaus in weight loss are all a part of any weight loss journey. The way that you choose to respond to said setbacks is what matters most.

You might be feeling frustrated or unmotivated but instead of giving up at this stage, you should remain calm and carry on the path to success. Body weight fluctuations will usually resolve themselves after a couple of days.

Rather than solely focusing on the scale, you should look for non-scale wins such as your energy levels and the way you fit into your clothes. This is a subtle way of sorting through your progress.

Remember that a single setback doesn’t spell disaster. All you need to do is pick yourself back up and things will soon resolve themselves.


Maintaining weight loss can be a difficult thing to do if you don’t know what you’re doing. By eating mindfully and incorporating regular exercise into your daily routine you might find it a little easier to keep excess weight gain as far away from your body as possible.

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How To Maintain Weight Loss

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