How to Maintain a Long-lasting Good Weight, Shape and Fitness
If you’ve achieved your target weight after participating in some weight loss programme or activity, well done, but the journey doesn’t end here. Weight management is a lifelong commitment but you’re over the hardest part. The longer you stick to your new lifestyle, the more normal it will feel. These weight loss tips in this guide can also help you to better manage your weight in the long term.
Below are some of the common features among people who have lost weight and have been successful at keeping it off:
Stick to lower-calorie eating
In studies of people who have lost weight and kept it off for at least a year, most continued to eat a diet lower in calories than before their diet.
Keep planning ahead
Maintain your healthier eating habit regardless of changes in your routine, such as eating out, weekends or holidays. By planning ahead, you’re less likely to slip up.
Research shows that breakfast can help people control their weight. Having breakfast can help you avoid getting too hungry and snacking later on.
Studies show that people who’ve lost weight and kept it off typically do 60 to 90 minutes of physical activity most days of the week while not overeating.
Keep using the chart
Keep using the food and activity chart and calorie counter to stay in control of your calories and exercise. They will help prevent your calorie count from creeping back up.
Keep an eye on your weight
Weigh yourself regularly, for example once a week, to help you stay on track and correct small weight gains before they become serious relapses.
Solicit for support
Stick to your eating and activity plan seven days a week. Don’t be tempted to ease off at the end of the week or during holidays.
Keep it interesting
Variety is the spice of life, so if you feel yourself slipping back to old ways, mix things up a bit. Buy a new healthy cookbook, sign up for a healthy cooking course or try a new activity.
Other Lifetime Weight and Fitness Maintenance Tips
- Set Specific Goals: Your goal should be precise, ‘I will run three times this week’, rather than general, ‘I will exercise more’
- Set Measurable Goals: Your goal should be measurable
- Set Achievable Goal: Break down your overall goal into easy mini-goals
- Set Relevant Goals: Choose goals that apply to your circumstances
- Set Time-specific Goals: Set yourself a time scale for achieving your goal
As a guide, the average man needs about 2,500kcal and the average woman needs 2,000kcal a day to maintain their weight. If you’ve now reached a healthy weight, you may want to increase your calorie intake. But do it by small amounts to avoid putting on weight again and remember to keep active.