How to Maintain Weight After Losing It: A Practical Guide

How to Maintain Weight After Losing It: A Practical Guide

Losing weight is a huge achievement, but many people find the next step even more challenging - keeping the weight off.

You might have been on a diet and lost several kilos to get to your desired weight, but it did not take you long to slip back into old ways, and your weight has started to creep back on.

This does not mean that you have failed at your weight loss endeavours - keeping the weight off is a whole different ball game to dropping it in the first place.

The good news is that you do not need to be on a strict diet forever to maintain a healthy weight - there are a few simple and effective steps you can take to help you get back on track and make sure you stay there.

Why Is My Weight Coming Back After Losing It?

Weight can come back for a whole host of reasons.

While on a diet, you may have been cutting calories and making a lot of changes to your lifestyle.

Now that you have reached your target weight, you may have started slipping back into old habits.

Other reasons you may be gaining weight include:

• Larger portion sizes
• Snacking more
• Drinking more sugary drinks
• Cutting down on exercise
• Stress
• Poor sleep
• Skipping or missing meals
• Emotional eating

A change in a regular pattern of eating can mean you consume more calories than you usually would.

Another reason you might be gaining weight is that your body now burns fewer calories as it is a lighter weight.

This means you need fewer calories to keep you going.

Keeping these factors in mind will help with knowing how to maintain a healthy weight and working out what changes you need to make.

1. Don't Fall Back Into Old Diet Patterns

The number one mistake people make after they have lost weight is to fall back into the same bad habits that made them gain the weight in the first place.

They think "well, I've lost the weight now, so I can just go back to my old ways."

If the habits were making you gain weight before, then they will be doing the same thing again.

Think of the changes you have made to your diet as your new normal, not a crash diet.

You can still enjoy your treats; it is about finding a balance that you can stick to long term.

2. Keep an Eye on Portion Sizes

You don't need to measure out every single portion of food for the rest of your life!

However, it is a good idea to be generally aware of portion sizes, as this can help you to stop yourself from eating too much.

A good rule of thumb is to have a plate of vegetables or salad, some protein - like dal or paneer and some roti or rice, and finish it off with a piece of fruit.

However, you can still have your occasional treat of sweets, fried snacks, restaurant meals, etc., as long as you keep a close eye on your portions and how often you indulge.

3. Make Sure You're Getting Enough Protein

Protein can help you to feel full after a meal.

Some good sources of protein include:

• Dal
• Beans, lentils and other pulses
• Curd
• Paneer
• Eggs
• Fish
• Chicken
• Milk
• Soy and soy products

How much protein you need depends on your age, weight and level of activity, as well as your general health.

If you are unsure how much you need, a dietitian can help you to come up with a diet plan for weight maintenance that is right for you.

4. Don't Cut Out Carbs

The most common mistake people make when trying to lose weight is to cut carbs out of their diet completely.

You may find yourself thinking you will never be able to eat roti or rice again after you have lost the weight.

This is not true - you don't need to cut out any one type of food completely.

However, it is important to be mindful of your portions and what you eat with your carbs, such as roti or rice.

Instead of eating a whole plate of rice, for example, have half a plate with some vegetables on the side.

Rather than cutting out an entire food group like many people do, try to simply eat the right amount of everything and ensure that every plate has plenty of vegetables and protein on it.

5. Keep Up the Exercise

Exercise is a fantastic way to both lose and maintain your weight.

You don't need to go to the gym every day to keep fit - any type of exercise can help you to burn calories and keep your weight down.

Some good exercises include:

• Walking
• Cycling
• Swimming
• Weight training
• Yoga
• Sports
• Housework and other chores

If you have not been very active in the past or have a medical condition, speak to a healthcare professional about what kind of exercise is right for you.

6. Keep an Eye on the Scale

You do not need to weigh yourself every single day.

However, it can be a good idea to do so occasionally to make sure that your weight is not creeping back up.

If it has gone up slightly since the last time, make sure you watch what you eat and how active you are and make some changes if necessary.

The idea is simply to be aware of the situation rather than dwelling on it.

7. Watch Out for Hidden Calories in Drinks

Drinks are a big source of calories that many people neglect.

Soft drinks, sweet tea, packaged juices, milkshakes and other sweetened drinks can all pack a surprising number of calories without making you feel as full as a meal would.

Water should be your drink of choice at all times of the day, but you can still enjoy tea, coffee and other drinks as long as you are mindful of what you are adding to them.

8. Don't Let One Bad Meal Ruin Your Healthy Eating Habits

We are all human, and at some point, we have all overeaten or fallen off the wagon.

It happens to the best of us!

Maybe you had a big meal out with friends or family, or you went to a wedding or festival and ate far too much for your liking.

The important thing is not to fall into despair and give up completely.

Simply pick yourself up off the floor and go back to your regular diet and exercise the next day.

One unhealthy meal will not wreck all of your hard work.

9. Get Enough Sleep

Sleep is something that many of us do not get nearly enough of, especially in today's busy world.

Lack of sleep can wreak havoc on your eating patterns and leave you feeling lethargic and unmotivated to exercise.

Make sure you get the recommended amount of sleep for your age.

If you are having trouble sleeping regularly, speak to a healthcare professional.

10. Manage Stress and Emotional Eating

Sometimes we eat when we are not actually hungry - when we are stressed, bored, angry, lonely or any other negative emotion.

Emotional eating can make it much harder to keep your weight down, especially if you are reaching for sugary or fatty foods when you are upset.

It is important to try to work out what is causing you to want to eat unnecessarily and find some healthy ways to cope.

Some good ways to deal with stress include walking, talking to a friend, having a glass of water, taking a break or doing some relaxation exercises.

Avoid having tempting snacks on hand if possible, or try not to give in to the urge to eat.

If emotional eating is a real problem for you, you may want to consider getting professional help.

What Should I Do If My Weight Is Coming Back?

Don't panic.

It is completely normal for your weight to fluctuate slightly, and it can be affected by so many little factors that are out of your control.

If you find that your weight keeps coming back after several attempts at losing it, speak to a dietitian.

They can help you to figure out what is causing your weight to change and put together a personalised diet plan for weight maintenance that suits you.

If you are looking for a weight loss dietitian in Ajmer, a personal consultation at Gaurnish Health can help you work out what changes you need to make to your diet and lifestyle.

Maintaining a Healthy Weight Is Not About Being Perfect

The number one rule to keeping a healthy weight is not to be perfect about it.

It is all about finding a happy medium that you can stick to long term.

You can still enjoy your treats, go to your friends' houses and have desserts at home, as long as you make sure that your portions are sensible and that you do not eat like this every single day.

Summary

Keeping your weight down after you have lost it all comes down to finding a happy medium that you can stick to long term.

Focus on maintaining a healthy diet, eating sensible portions and exercising regularly.

Do not obsess over the occasional unhealthy meal or the fact that the scale has gone up by a little bit - focus instead on the things that you can consistently do to help you lose and maintain your weight.

If you find that your weight keeps coming back no matter what you do, speak to a qualified dietitian to find out what the cause might be and how you can change your habits for the better.

If you are searching for a good dietitian for weight loss in Ajmer, professional help can make all the difference to your weight maintenance journey.

Frequently Asked Questions

1. How can I maintain my weight after losing it?
Continue with the healthy habits that helped you lose it in the first place, and focus on keeping up a healthy diet and exercising regularly.

2. Can I eat sweets after losing weight?
Yes, as long as you are mindful of your portions.

3. Should I stop eating rice or roti to maintain my weight?
No, as long as you eat sensibly.

4. Why am I gaining weight even though I am eating healthy?
Even healthy foods can cause you to gain weight if you are eating more than you should or not exercising enough.

5. Do I need to follow a strict diet after losing weight?
No, as long as you are eating sensibly.

6. Is exercise necessary for maintaining weight?
Yes, as it helps you to burn calories and exercise also has many other health benefits.

7. How often should I check my weight?
As often as you like - it is important to keep an eye on your weight to make sure that it is not creeping back up.

8. What should I do if I regain a few kilos?
Don't panic and go on a crash diet straight away, as this will only put your health at risk. Instead, assess your eating and exercise habits and make some changes if necessary.

9. Can a dietitian help me maintain my weight?
Yes, as a dietitian can come up with a diet plan for weight maintenance that is right for you.