Maintaining weight loss
July 18, 2024—Losing weight is hard. Keeping it off can be harder. But the health benefits of reaching and staying at a healthy weight are worth making the effort. These tips from the Centers for Disease Control and Prevention and other experts can help you maintain your weight loss for life.
Keep eating right
Sticking to a healthy eating plan is the foundation of maintaining any weight loss. People who lose weight and keep it off don't go back to their old eating habits. They continue eating fewer calories than before their weight loss after they reach their goal.
Here are some other strategies that can help:
- Use a food diary. Track what you eat and how much. This can help you find the right balance to maintain your weight.
- Add vegetables. Vegetables are low in calories and high in nutrients. They make you feel full and satisfied like high-calorie, low-volume foods such as candy can't.
- Plan ahead. Think beyond your daily routine. Knowing what healthy foods you'll eat on weekends, vacations and special occasions can keep your healthy eating habits on track.
Stay active
The National Weight Control Registry (NWCR) tracked more than 10,000 people who've lost weight and kept it off for years. One of their secrets to success? Regular exercise—typically 60 to 90 minutes of walking.
You don't have to do long fitness sessions. Breaking up physical activity throughout the day is just as good at helping you maintain your weight. For example, you could take three 20-minute walks during the course of a day. Exercise also improves mood and reduces stress, which can stop emotional eating before it starts.
Weigh yourself regularly
Another habit that can set you up for success is regularly monitoring your weight. Stepping on the scale and recording your weight once a week can help you spot trends and make necessary small adjustments before you need to make bigger changes.
Tap into a support system
The right support network can make all the difference. You can get the encouragement you need from friends, family or weight-loss groups.
If you can, consider enlisting the help of a pro. Registered dietitians and health coaches can be good ongoing resources long after you reach a healthy weight.
Maintaining weight loss is a long-term commitment, but with the right strategies, you can do it. Sticking to a healthy eating plan, engaging in regular exercise and monitoring your progress can help you keep the weight off and enjoy a full, healthy life.
Break down barriers
Sticking to a healthy eating pattern can be hard. Our interactive assessment can help you identify and overcome some common challenges.
Sources
- American Council on Exercise. "Exercise for Weight Loss: It's about Consistency." https://www.acefitness.org/resources/everyone/blog/8488/exercise-and-weight-loss-it-s-about-consistency-not-amount/?authorScope=250.
- American Council on Exercise. "Fostering Resilient Behavior Change." https://www.acefitness.org/resources/everyone/blog/8501/fostering-resilient-behavior-change/.
- American Heart Association. "Keeping a Healthy Body Weight." https://www.heart.org/en/healthy-living/healthy-eating/losing-weight/keeping-a-healthy-body-weight.
- Centers for Disease Control and Prevention. "Tips for Keeping Weight Off." https://www.cdc.gov/healthy-weight-growth/losing-weight/keeping-it-off.html.
- HelpGuide. "How to Lose Weight and Keep It Off: Healthy Plans for Weight Loss." https://www.helpguide.org/articles/diets/how-to-lose-weight-and-keep-it-off.htm.
- National Institute of Diabetes and Digestive and Kidney Diseases. "Health Tips for Adults." https://www.niddk.nih.gov/health-information/weight-management/healthy-eating-physical-activity-for-life/health-tips-for-adults.