Congratulations! You’ve reached your weight loss goal and are reaping the benefits of all the hard work, commitment, and dedication you’ve put into to get here. While this is milestone accomplishment and one you could celebrate, keep in mind that this is not the end of your journey…it’s just the beginning. Maintaining your new weight is the next step and is crucial for ensuring long-term success and preventing the dreaded yo-yoing so many struggle with. Check out these top 10 tips for maintaining weight loss that focus on healthy and realistic practices you can implement and make part of your daily lifestyle.
1. Practice a Sustainable Eating Plan
One of the key factors in maintaining weight loss is to follow an eating plan that is sustainable for you. Maybe it’s the same plan you followed while losing weight, maybe it’s something slightly different but one that helps keep that number the same on the scale. Whichever plan you decide on, commit to it just like you did when you were losing weight. Here’s some guidelines to keep in mind when managing your nutrition:
Balanced Diet: Focus on a diet rich in fruits, vegetables, lean proteins, whole grains, and healthy fats. Avoid extreme diets that are difficult to maintain.
Portion Control: Be mindful of portion sizes to avoid overeating, even when eating healthy foods.
2. Don’t Skip Your Workouts
Moving your body is good for the mind, body, and soul…plus it helps with maintaining your weight loss!
Daily Activity: Aim for at least 30 minutes of moderate-intensity exercise 4-5 days a week. Activities can include walking, jogging, cycling, or swimming.
Strength Training: Include strength training exercises at least two days a week to build and maintain muscle mass, which helps boost your metabolism.
Stay Active: Find ways to stay active throughout the day, such as taking the stairs, walking during breaks, or engaging in hobbies that involve movement.
3. Stay Hydrated
Drinking enough water is essential for overall health and can aid in weight maintenance:
Water Intake: Aim to drink at least 8 cups of water a day. This can help control hunger and keep your metabolism functioning optimally.
Limit Sugary Drinks: Avoid sugary beverages and excessive amounts of caffeine and alcohol, as these can contribute to weight gain.
4. Weigh Yourself Regularly
Keeping track of your weight can help you stay aware of any changes and make adjustments as needed:
Regular Weigh-Ins: Weigh yourself consistently so you know if your maintenance habits are supporting your weight loss. It’s easy to relapse into old behaviors that then lead to regaining weight; however, by stepping on the scale regularly, you’re more likely to be mindful of your habits (both healthy and not-so-healthy), and prevent yo-yoing. Click here to learn more about the benefits of weighing yourself and how often you should step on the scale.
Track Progress: Keep a journal or use a mobile app to track your weight, eating habits, and physical activity. The HealthyWage app offers tools to log your weight and monitor your progress over time!
5. Set Realistic Goals
Setting new realistic and achievable goals is a great way to stay motivated and focused while maintaining:
Short-Term Goals: Set small, achievable goals such as maintaining your weight for a month or improving your fitness level.
Long-Term Goals: Aim for long-term health and wellness rather than just focusing on the number on the scale.
HealthyWage Challenges: Participate in wellness challenges through the HealthyWage app to stay engaged and motivated. Try a Step Challenge to increase your daily steps or a smaller weight loss challenge such as our Jackpot (6% goal in 12 weeks) and Fast Track (4% goal in 40 days) if you’ve gained a few pounds since hitting your goal and want to get back on track! You can participate in up to 10 HealthyWage Challenges at once and they’re great for keeping you motivated on on the right path in your maintenance journey!
6. Get Support
Having a support system can make a significant difference in maintaining your weight loss:
Friends and Family: Share your goals with friends and family who can offer encouragement and accountability.
Support Groups: Join a weight maintenance support group or online community, including HealthyWage’s Official Facebook Group where you can connect with others on their wellness journey for tips and motivational support!
HealthyWage Community: Use the HealthyWage app to connect with other users and swap healthy tips!
7. Stay Positive
Mindset is key when determining your results, and a positive mindset will push you forward towards long-term success:
Celebrate Successes: Celebrate your achievements, no matter how small you may think they are. Recognize the hard work you’ve put in and celebrate with non-food rewards.
Learn from Setbacks: Understand that setbacks are a normal part of the journey. Learn from them and move forward without letting them derail your progress.
8. Don’t Stop Researching
Stay informed about nutrition, fitness, and healthy lifestyle practices. What helped you with losing weight, may no longer be effective in your maintenance journey. So, the more you know, the more options you have available to you when finding alternatives to past practices.
Read and Learn: Listen to podcasts, read books and articles, and check out the ever-growing studies available online focused on healthy living and weight maintenance.
HealthyWage Resources: Explore the resources available on the HealthyWage app, including articles, tips, and expert advice to keep you informed and inspired.
9. Practice Mindful Eating
Being mindful of what and how you eat can prevent overeating and help you enjoy your meals more:
Slow Down: Take your time to eat and savor each bite. This can help you recognize when you’re full and prevent overeating.
Listen to Your Body: Eat when you’re hungry and stop when you’re satisfied. Instead of reaching for that bag of chips or box of cookies when you’re feeling bored or stressed, get your body moving to create distraction. Remember, food is never the answer!
10. Seek Professional Help if Needed
So oftentimes in our maintenance journey, we find what used to help with weight loss, no longer has an impact. This could be due to a variety of factors such as hormones, age, or even new lifestyle changes that are impacting your health. If you find it challenging to maintain your weight, consider seeking professional help starting with your health practitioner.
Dietitians and Nutritionists: Consult with a registered dietitian or nutritionist for personalized advice and support.
Personal Trainers: Work with a personal trainer to create a tailored exercise plan that fits your lifestyle and your body type.
Maintaining weight loss is a lifelong commitment, but with the right strategies and mindset, it’s possible to achieve and while still enjoying life! Remember, it’s not about perfection but about making sustainable and healthy choices every day.
For more tips, support, and additional challenges, be sure to explore the features available on the HealthyWage app. Stay connected with the HealthyWage community, participate in new challenges, and utilize the tools designed to help you maintain your weight loss and live a healthier life!
For more information about HealthyWage and how you can get rewarded with cash prizes for getting healthy, visit us at www.HealthyWage.com.
