Sustaining the results of a weight loss management programme can often be more challenging than the journey itself. It’s not just about keeping the kilos off but also about adopting sustainable habits and making an ongoing commitment to a healthier lifestyle. In this article, we share five practical strategies that you can follow to maintain your weight loss in the long run.
1. Set realistic goals
The very first thing you should do is set clear, achievable goals. These goals should go beyond just the number on the scale and may include maintaining your current weight, improving your fitness levels, or focusing on building strength. Be specific—set measurable targets, such as “running 2 kilometres in under 30 minutes” or “lifting 20% more weight in the next three months.” By focusing your efforts on clear, tangible outcomes, it becomes easier to stay on track and sustain weight loss success.
2. Adopt healthy dietary habits
It’s essential to adopt post-treatment lifestyle changes as our diet plays a crucial role in weight maintenance. Building a healthy relationship with food also plays a significant role, as it encourages informed and balanced choices instead of relying on restrictive diets or quick fixes. Here are some ways to maintain weight loss in the long term.
- Consume whole foods – Opt for fresh fruits, vegetables, lean proteins, whole grains, and healthy fats instead of highly processed or sugary foods.
- Practice mindful eating – Eat slowly and savour each bite. Listen to your body’s hunger and fullness cues to prevent overeating and this will also help you enjoy your meals more.
- Manage food portions – Healthy foods can also contribute to weight gain if eaten in excess. Try using smaller plates or portioning out snacks instead of eating them straight from the bag. Sometimes it can be hard to stop!
- Stay hydrated – Reach for your water bottle first. Thirst can sometimes be mistaken for hunger. Drinking enough water throughout the day can help control cravings and support digestion.
- Allow some flexibility – Depriving yourself of your favourite foods can lead to binge eating later. Have cheat days or cheat meals. Enjoy treats in moderation while maintaining a balanced diet.
3. Regular physical activity
Exercise is a crucial part of any maintenance strategy. However, after completing your weight management programme, you may be tempted to reduce your physical activity. This is a common mistake.
To prevent this, it’s important to choose activities that fit your lifestyle and are enjoyable so that exercising doesn’t seem like a chore. Here’s how:
- Find activities that you enjoy – Go for activities like dancing, yoga, hiking, or cycling; or activities that you can do with your partner or your friends. Choose something enjoyable so that working out becomes something fun!
- Incorporate movement into your daily routine – Take the stairs instead of the lift, take a short walk instead of taking the bus, or even walking around when you are taking a phone call can make a big difference.
- Build strength – Muscle burns more calories at rest, so incorporating strength training at least twice a week can help maintain your metabolism and prevent weight regain.
By making exercise a regular habit rather than a chore, you’ll be more likely to maintain your weight loss in the long run. Remember to give yourself little rewards along the way to stay motivated!
4. Seek support
Weight management is not a journey you have to take alone. If you’re finding it difficult to maintain your weight loss, consider having a support group. Surround yourself with people who encourage and motivate you to stick to your healthy habits.
- Seek support from friends or family members with similar health goals. Having a workout buddy or meal-planning partner can make the journey easier and more enjoyable.
- Join a fitness or weight loss group where members share their experiences and challenges. A community can provide advice and inspire you to stay on track.
- Work with a coach or nutritionist if you need professional guidance. They can offer personalised meal plans and work out plans best suited for you.
Having a support network can give you the extra push to keep going to maintain your weight loss.
5. Monitor your progress
Stay accountable by tracking your body measurements and fitness levels using an app or journal. This helps you detect early signs of weight gain, allowing you to take action before it becomes a bigger issue.
While it’s tempting to focus on the scale, it’s not always the most reliable measure of progress. Weight can fluctuate for reasons unrelated to fat loss, such as water retention or muscle gain. Instead, use a combination of methods to assess your overall health and fitness:
- Take progress photos – Checking back on photos is a good way to check for subtle changes.
- Monitor fitness improvements – You will notice if you made progress. If you are lifting heavier weights, running faster, or doing more repetitions in the gym than before, you can be sure that you have improved.
- Use a smart weighing scale – Smart weighing scales measure body fat percentage, muscle mass, water retention, and even metabolic age, offering a more holistic view of your progress.
Finally, remember that maintaining weight loss isn’t always smooth sailing. Setbacks are normal, but as long as you remain patient and focused on your goals, they are temporary. With consistent effort, you can work through challenges and continue progressing towards your goals.
At Halley Body Slimming Clinic, we recognise that weight management requires a long-term approach, which is why we focus on developing sustainable strategies that align with your lifestyle. Whether you’re looking to improve your nutrition, receive expert guidance, or explore professional weight loss treatments, we offer support throughout your journey.
Reach out to us today.
