Whether you’ve lost weight recently or stayed at a healthy level for some time, keeping a healthy body weight is important. Keeping the weight off can be difficult, especially if you’ve recently experienced lifestyle changes or daily routines. Many people tend to fall into unhealthy habits if they do not actively follow a health-based goal. To maintain a healthy weight:
- Watch your calorie intake.
- Eat healthy food
- Work out regularly
- Keep up with the habits that helped you lose weight.
What are some Best Strategies to Maintain a Healthy Weight?
When you’ve reached your goal weight, you’ll need to continue making healthy lifestyle improvements. By doing this, you don’t regain the weight you’ve lost. (NWCR) shows the success stories of more than 10,000 people. These people have lost and kept their weight off. If you want to avoid regaining weight, keep a positive attitude and follow the guidelines below:
1. Daily exercise
Studies show that those with high fitness levels are more likely to maintain their weight loss than those who are not as active. Set the goals of the workout. Try to complete a minimum of 200-300 minutes of exercise per week.
2. Keep a food diary to keep a track and maintain a healthy weight
Keeping a food diary will give you a clearer understanding of the number of calories you eat per day. Estimate the portions to use nutritional information to decide how many calories are included in each meal. Keep a food diary for at least a week so you can have an average daily intake. Take note of days that seem out of the ordinary to try to work out why you used to consume so much more (or so much less) that day than others. This will help you identify the triggers that cause you to overeat.
3. Eat breakfast every day
Starting your day with a nutritious breakfast is the best way to start your metabolism. And also it gives you the energy you need to work on and perform all day. A healthy breakfast contains sources of vitamins and protein and healthy fibre. For example, you can have a whole-grain toast topped with a poached egg and tomato. If you don’t have time to cook breakfast in the morning, you could have a fruit smoothie. This provides you with a protein boost. You can also consider preparing breakfast wraps or fruit salads. And put them in the freezer if the time is short in the morning. Then all you have to do is heat each serving up in the microwave for a few seconds. And you’re ready to eat.
4. Stay hydrated
Drink lots of water or other non-calorie, unsweetened drinks. Stop sugar-sweetened drinks.
5. Eat the whole food
Focus on a balanced eating pattern of whole, unprocessed foods high in fruit and fibre, containing lean protein sources, and lower in fat.
6. Limit the intake of sugar
Consumption of sugars and saturated fats can contribute to weight gain. Be careful about adding sugar to packaged foods—especially frozen dinners and pasta dishes that you wouldn’t consider sweet.
Natural fruit sugar is healthier for you than refined sugar. Try a medium-sized apple or a cup of grapes as a snack instead of cookies or cakes.
7. Eat responsibly and mindfully
Pay attention to portion sizes and stop over-eating. Have a look at the nutritional facts on the food labels on the packages. Also, look at the size of the serving. Using smaller plates and bowls will help you pick smaller portions of the food. Prioritize time for meals. Eat slowly, focusing on your meal. Listen to the physical signals of the body to stop eating before you feel too loaded. Choose your diet as carefully as you will on any other day on special occasions.
8. Get cookbooks
Need any extra food ideas? Try a few other new recipes to avoid getting bored with your healthier eating options. Great recipes can be found in cookbooks in public libraries, in bookstores, or on the Internet.
9. Decrease screen time
More sitting in front of a TV or a computer means less time on your feet using calories. Sixty-two per cent of NWCR members watch less than 10 hours of television a week. Choose enjoyable activities that can get you on your feet and move around during leisure time. In addition to exercising time, this movement is important.
10. Monitor yourself when you have healthy weight to maintain in that range
If you don’t keep yourself accountable, who’s going to? Weigh yourself weekly or take self-assessment regularly. 75% of the NWCR participants weigh at least once a week. If you find yourself going back to old habits, try to keep a list of food and exercise for a couple of weeks until you get back on track.
11. Join a weight management program
The more and more often you are involved, the better your long-term success.
12. Build a support group
Have a friend or family member who can listen to and relate to what you’re going through. Invite them to join you in making the improvements together.
13. Keep a positive attitude
You believe in yourself! Bear in mind that some days would be better than others. If you have a day of overeating, learn how to pick up and move on. A new day is a fresh start for healthy eating.
14. Think for the long term.
A diet is only a short-term method or tool to lose weight. Long-term changes need to be made to maintain the weight off. Rethink your old eating habits and recognize the habits that led you to gain weight. Think of what, where, when, and how you eat. Make any improvements that are required for a healthier eating lifestyle. For example, did you ever overeat at night while watching TV in your family room? If so, make a change and avoid eating in a family room or in front of a TV. Instead, just eat at the table in the kitchen.
15. Make gradual turns
Schedule a change at a time that can be adapted into your new lifestyle. Once you’ve mastered it, plan another change. Studies show that the longer people can maintain a new weight, the easier it becomes. Take one step at a time, and you’re aiming for success.
16. Skip the absolutes
Stay away from terms like “never,” “always,” or “must.” Be honest with yourself and prepare for indulgences on occasion. Without feeling guilty, you should be able to get your favorite treats. Smaller portions of higher-calorie ingredients should be worked into your new style of eating. Enjoy the bite thoroughly instead of fixing on something you can’t have.
17. Make an appointment with a licensed dietitian
If you need professional advice on eating, then do not wait to make an appointment with a licensed dietitian. He or she can provide useful advice and point you in the right direction for a positive lifestyle change.
18. Keep your eating habits healthy
You did a fine job getting to where you are right now. Keep your goals updated as new situations arise.
The Bottom Line
Maintaining your weight or losing weight, whether you need to, maybe a challenge. There are health providers who can support you, including a doctor, a licensed dietitian, and others. You may also be supported by your partner, friends, and family. They could even join you!