So you have completed a weight loss journey. Good job! Now what?
For a lot of people keeping the weight off can be almost as hard as losing it. It's easy to feel compelled to reward yourself for your accomplishments with foods that you had been missing while you were losing weight. And now that you have reached your goal, you don't have something to strive for to keep yourself from relapsing.
Here are my strategies to help you maintain your new weight:
1. Make a new goal.
When you were in the process of losing the weight, you probably had a goal: “lose 15 pounds before summer” or “Lose 25 pounds in 20 weeks” And like I said earlier, you need a new goal. So think hard about a goal that is realistic, attainable but will also push you to work harder than you would without the goal.
2. Be consistent (in a good way).
It was probably consistency that helped you lose a whole bunch of weight in the first place, so don't stop being consistent! Keep up with exercise and diet or whatever you were doing.
3. Plan for obstacles or challenges.
There is no doubt that you will be tempted by food and drink that will lead to weight gain. Going on a caribbean vacation for example, is a one way ticket to gaining 5 pounds. If you know its coming, you can lose 5 pounds before the trip to make the difference.
4. Get support from family.
If you want to eat well, but your spouse is on a different plan, it's important that they support you by limiting the amount of junk food they keep in the house, or supporting your exercise habits.
5. Avoid temptation.
If you can avoid getting into a situation that you know will lead to bad food choices (i.e. starbucks unicorn fraps, 410 calories), that will help you keep the weight off.
6. If you don't have time to exercise, you can still be active.
Just because you don't have time to go to the gym, or take up running, doesn't mean that you can't get enough exercise to keep the weight off. Exercising for 10 minutes, 2 times a day is enough to get the health benefit from exercising. Try taking a walk during lunchtime at work.
7. Weigh in weekly!
This is really important. Its very easy to put on 5 pounds without even knowing it, if you weigh yourself every week on the same day around the same time, you can accurately keep track of your weight. If you notice a trend of weight gain, you can do something about it and keep yourself in the “maintenance” stage!
8. Drink water and chew gum.
You need to keep fluid balance, and sugar free gum is a good way to keep yourself from snacking.
Try these tips to keep the weight off and let me know how it goes or if I can support you in some way. My email is: firstname.lastname@example.org
Certified Personal Trainer and Movement Training Specialist
River Valley Club