Losing weight takes blood, sweat, and tears. And once you have reached your goal and your ideal weight, you know that all that sacrifice has been worth it. However, just because you’ve reached the finish line doesn’t mean that you can stop running. You have to put the same effort and time to keep off the weight that you worked so hard to lose. A Stanford University study found out that only 5% of people succeed in maintaining the loss they have made.
1Never Miss You Breakfast
Breakfast really is the most important meal of the day. Approximately 80% of the National Weight Control Registry members that continuously lose weight eat their breakfast regularly. Get the day started with an English muffin on a toaster or your favorite Greek yogurt.
2Don’t Abandon Your Routine
Keep up with what helped you to stay active and lose unwanted weight, no matter whether it was a yoga mat or a gym membership. Researchers from University of Alabama state that you will experience a metabolism dip if you stop working out after weight loss. It’s OK to celebrate and enjoy your success, but remember that those morning jogs that helped you reach your goals are going to keep you there, too. The study also showed that people doing 40 minutes of cardio or lifting 3 times a week continued to burn calories at the same rate.
3Keep Calories Low
The American Society For Clinical Nutrition found out that the success stories of National Weight Control Registry members have another thing in common- a daily diet low in calories and fat. To follow this tip you have to ensure that the fats you’re eating are healthy ones like peanut butter, almonds, or avocados. Also, you have to be diligent in your calories tracking as you were before you slimmed down.
4Manage your mood
It’s possible that some of your favorite foods are the reason for experiencing mood swings. Cut those products from your menu because your depression can make maintaining the weight loss a real struggle.
5Free the Counter From Clutter
Out of sight, out of mind is the key here. It’s easier to resist a temptation if you don’t have salty snacks and sweet treats sitting on your counter. Brian Wansink, director of Cornell Food and Brand Lab, connected a woman’s weight with the food left sitting out. Women that have soda on their kitchen counters weigh an average 26 pounds more than women that have their kitchen free from the clutter. Also, those leaving cookies on the counter are 8 pounds heavier.
It’s OK to enjoy the sweet stuff but in moderation. Don’t indulge in cheat meals to make up for every calorie that you cut during your journey. The study discovered that lower levels of dietary disinhibition (periodic binging) are linked to a 60% higher chance of maintaining weight for more than a year.
7Go for Flavonoids
A study in the British Medical Journal showed that middle-aged and older people eating flavonoid-rich diets are more likely to maintain their weight. These antioxidants are found in all kinds of fruits and vegetables. You can choose everything from sweet potatoes to blueberries to romaine lettuce.
The magic number when it comes to maintenance is 15! Pharmaceutical researchers from Novo Nordisk Inc. studied weight watchers and found out that losing 15% of your body weight means you are more likely to keep losing over time. Only 19% participants who had lost 15% of their weight have regained it after a whole 2 years. So, give your body a long-term chance.
Researchers from the University of Pennsylvania found out that almost 65% of dieters regain the lost weight before 3 years have gone by. Don’t let these numbers discourage you. This should be a reminder for you not to diet, but to live a healthy lifestyle. It’s easier to count calories and shop mindfully than to cut sugar completely. Keep a routine that won’t torture you.
10Consistency Is the Key
Change is not always good. Consistency is the key when it comes to picking what goes on your plate. A study in the American Journal of Clinical Nutrition found out that most of the people who lose weight and maintain it stick to same eating habits. Holding onto healthy habits will provide you long-term results.
Harbin Medical University researchers studied people’s chewing habits and came to conclusion that how you do it is connected to the weight loss. People who chewed a bite 40 times consumed 12% less food than people chewing a bite only 15 times. Slowing down will give your brain time to register that you aren’t hungry anymore. Also, try and put your fork down between bites or eat with chopsticks.
12Step on the Scale
Just because you like the number that you see on the scale today it doesn’t mean you should stop checking it. Participants in a Cornell University study were pushed to lose 10% of their body weight. Those who did so in the first year maintained it for a second year, too. Researchers think that these results are connected with how often they checked their weight on a scale. This action reinforced them to keep working out regularly. Bottom line: weighing yourself is one of the most important factors in maintaining your weight loss.