One of the most popular searches on the internet after ‘how do I motivate myself to lose weight’ is ‘how to maintain weight loss’. These two searches are elaborately intertwined because the answers are essentially one and the same. But, the important thing to remember when searching for how to maintain weight after weight loss is that this journey is different from your original weight loss journey.
Maintaining weight loss requires a little more dedication because it’s easy to fall into a less active routine and indulge in foods that you avoided while you were losing weight.
So, now that your search landed you here, let’s take a look at what it takes to maintain weight loss for good. Keep reading to learn more.
How to Maintain Weight Loss
Maintaining weight loss looks a lot like losing weight. The main difference is that you’ll probably need to work out more often. We’ll get to that in a moment.
In the meantime, follow these tips for ultimate success.
The best thing you can do for your body while trying to lose weight or keep it off is to control your stress levels. High stress levels contribute to weight gain by increasing cortisol levels. That’s the stress hormone.
The good news is, exercise helps to combat stress.
Alcohol is not only full of empty carbs but it also affects your sleep. A glass of wine or beer with dinner won’t hurt you but anything more is only disruptive to your plans. Alcohol actually changes the way your body breaks down fat because it’s trying to break down the alcohol instead.
Get Plenty of Sleep
The less you sleep, the hungrier you will be and the more likely you will eat to sustain energy levels to stay awake. Not to mention that when you’re tired, you won’t be as motivated to work out and make healthy food choices. Do your best to get at least seven hours of sleep during your regularly scheduled sleep time.
Limit Your Food Choices
The less food you have to choose from at home, the less likely you are to eat randomly and too much. Consider setting up portions of snacks that you can grab throughout the day.
Choose WHOLE Foods
Limiting food choices leads us to consider how much to eat to maintain weight. The key is not actually all in how much you eat, but rather what you eat. That means choosing whole foods like fruits and vegetables.
Don’t reach for the chips and other junk food just yet. Everything in moderation, of course. But, the less junk you consume, the easier it will be to maintain your weight loss.
Even if you don’t like breakfast, try your best to get something small down each day. It sets the tone for your metabolism for the rest of the day. It may also help motivate you throughout the rest of the day knowing that you started off on the right foot.
Protein is the muscle vitamin. Not only does it promote muscle growth but it also helps to reduce your appetite later. Protein also requires significant amounts of energy to break down in your body which means you’ll burn more calories.
Watch the Carbs
Just staying away from the junk foods may not be enough. You should also watch your carb intake to prevent weight gain. Pay attention to the types of carbs you eat when you do.
Try to limit refined carbs that are found in fruit juices and white bread and different kinds of pasta.
You may feel like you’ve put forth all the effort already when it comes to working out, but the truth is that the journey has just begun. Your body is awake now and yearning for more. Exercising more often will help stabilize your metabolism and continue to build muscle, therefore, maintaining weight loss.
You don’t have to exercise longer, just more often. Take little walks and lift weights a few times per week aside from your regular routine and you should do fine.
Drink Plenty of Water
Staying hydrated is key to losing and maintaining weight. Not only does it help you feel full but also helps to boost the number of calories you burn in a day. Have a glass or two before meals to prevent overeating.
Allow Time for Recovery
Don’t work yourself to the bone. When you feel like you need a break, take it and allow your body to fully recover before getting back on track. The healthier your body is, the easier it will be to maintain your weight.
Keep a Fitness Journal
If you didn’t keep a fitness journal while you were losing weight, it’s never too late to start. Write down what you’re eating and how many calories you’re burning each day. Use it to reflect on your progress when you’re having off days.
Find a Support Group
Just talking about your goals and successes and even failures can help you stay motivated. Join a group at your gym to be around like-minded people. You can also find several fitness groups across various social media platforms.
Consistency is key to maintaining weight loss. Just because you’ve reached your goal doesn’t mean you can give up everything you’ve done to get here. Weigh yourself regularly to stay motivated.
Beyond that, keep these tips in mind as you journey forth. You made it this far, you will prevail.
If you’re still asking yourself how to maintain weight loss because you need to lose more, we might be able to help you. Feel free to contact us to schedule a free consultation.