The 3 Step Solution to Weight Management
Congratulations on reaching your weight loss goal! Now, the key is to maintain your success and prevent those pounds from creeping back on. Research shows that while 20% of overweight individuals who lose at least 10% of their starting weight manage to keep it off for at least one year, the remaining 80% struggle with weight maintenance.
One common reason for this struggle is the tendency to revert to old habits once the healthy-weight goal is achieved. Many people resume eating as they did before, skip workouts, and subsequently see the weight return. However, there are individuals, particularly women, who successfully maintain their weight loss. So, what’s their secret?
Research indicates that those who rely on physical activity to regulate their weight after reaching their goal are more likely to succeed at weight maintenance. This highlights the importance of recognizing that weight loss and weight maintenance are distinct processes. While food restriction plays a crucial role in losing weight, physical activity is paramount in maintaining it.
To effectively maintain your weight loss, you need a thoughtful strategy. Here’s what researchers have found works for successful weight maintainers:
1. Prioritise physical activity: Make regular exercise a priority in your routine to help regulate your weight.
2. Monitor your food intake: Stay mindful of what you eat and avoid reverting to old, unhealthy eating habits.
3. Stay consistent: Stick to your healthy habits, even after reaching your weight loss goal.
4. Seek support: Surround yourself with a supportive network of friends, family, or professionals who can help you stay on track.
5. Stay positive: Maintain a positive attitude and mindset, focusing on the progress you’ve made and the healthy habits you’ve adopted.
By implementing these strategies, you can increase your chances of successfully maintaining your weight loss and enjoying a healthier lifestyle in the long term.
Increase activity.
To maintain your weight loss, focus on increasing physical activity to burn calories. You can achieve this through a combination of Curves or MyCurves On Demand full-body workouts, walking, and incorporating natural activity into your daily routine, such as taking the stairs instead of the elevator, parking farther from store entrances, doing household chores, and enjoying leisure activities like gardening. It’s essential to select activities that you enjoy and can stick with consistently.
Research shows that half of all people who start a new exercise program quit within the first year, often because they set unrealistic expectations of high-intensity, boot camp-style workouts. Instead, it’s better to meet your body at its current fitness level and work to increase strength gradually. MyCurves On Demand offers a variety of workouts, including 15-minute express sessions and 30-minute full-body workouts, making it easy to fit into even the busiest of schedules. By finding activities that you enjoy and can realistically incorporate into your lifestyle, you’ll be more likely to stick with them long term and successfully maintain your weight loss.
Eat (and drink!) smart.
As you transition from weight loss to weight maintenance, you no longer need to restrict calories, but it’s important to be mindful of your food choices. Keep an eye on consumption of high-calorie foods, particularly those high in fat and sugar, and pay attention to portion sizes. While indulging occasionally is okay, aim to balance it out with your exercise routine.
Remember, it’s not just about what you eat; you also need to be aware of what you’re drinking. Soda, whether regular or diet, has no place in a healthy diet plan. Similarly, excessive alcohol consumption can disrupt even the best weight loss eating plan. Instead of soda or alcohol, opt for healthier beverage choices like water, unsweetened green tea, or infused water with fresh fruit flavours. By making mindful choices about both your food and beverage intake, you can support your weight maintenance goals while still enjoying occasional treats in moderation.
Weigh yourself at least once a week.
Daily weigh-ins can be a helpful tool for monitoring your weight and staying accountable. If you notice the number on the scale inching upward, it’s essential to take action promptly. Incorporate more physical activity into your routine and focus on making smart food choices to help bring your weight back down. By staying proactive and responsive to changes in your weight, you can effectively manage fluctuations and maintain your weight loss success over the long term.