Congratulations on reaching your weight loss goal! Now comes the challenge of preventing those pounds from sneaking back on. Studies indicate that while 20% of overweight individuals who shed at least 10% of their initial weight manage to maintain it for at least a year, the majority, or 80%, struggle with weight regain. Many people excel at losing weight initially but encounter difficulties in sustaining it.

The primary issue lies in reverting to old habits once the desired weight is achieved. It’s common to indulge in food cravings, skip workouts occasionally, and eventually see the pounds return. However, what sets apart those who successfully maintain their weight? Research suggests that individuals who incorporate regular physical activity into their routine post-weight loss are more likely to sustain their achievement.

Weight loss and weight maintenance are separate journeys. While dietary changes are pivotal in shedding pounds, physical activity emerges as the key factor in keeping the weight off. Establishing a thoughtful plan is crucial to staying close to your target weight. Let’s explore the strategy researchers have identified as effective for individuals, both women and men, who have triumphed in maintaining their weight.

Increase activity.

Emphasise the importance of boosting physical activity to burn calories, which can be accomplished through a blend of Curves or MyCurves On Demand full-body workouts, walking, and incorporating natural movements into your daily routine, such as opting for stairs instead of elevators, parking further from store entrances, engaging in household chores, and indulging in leisure activities you enjoy, like gardening. It’s essential to select an activity you can commit to. Research indicates that half of individuals who embark on a new exercise regimen quit within the first year, often due to setting unrealistic expectations of high-intensity, boot camp-style workouts that feel daunting to complete. It’s more effective to tailor your exercise routine to your current fitness level and gradually build strength. MyCurves On Demand offers a plethora of options, including a variety of workouts and convenient 15-minute express sessions and 30-minute full-body workouts suitable for even the busiest schedules.

Eat (and drink!) smart.

You no longer need to strictly limit your calorie intake, but it’s important to monitor your consumption of high-calorie foods, particularly those high in fat and sugar, and be mindful of portion sizes. Occasional indulgences are okay, but balance it out with your exercise routine. Remember, it’s not just about what you eat; paying attention to what you drink is also crucial. Soda, whether regular or diet, has no place in a healthy diet plan. Similarly, excessive alcohol consumption can sabotage even the most well-planned weight loss efforts. Instead of regularly consuming soda or alcohol, opt for water, unsweetened green tea, or infuse your water with natural fruit flavours.

Weigh yourself at least once a week.

Daily weigh-ins are preferable, and if you notice the number on the scale creeping up, utilise physical activity and sensible eating to bring it back down.

It’s a straightforward three-step approach that can put an end to yo-yo dieting once and for all. If you’re ready to commit to your weight loss journey, Curves is available to support you. Our Nutrition and Weight Management program offers a balanced, sustainable, and healthy approach to weight loss, aimed at establishing lifelong habits of healthy eating and exercise.