Weight loss is a challenging journey, but avoiding weight regain afterward is a true test. Research shows that individuals who follow very low-calorie diets (800-1200 calories per day) regain between 26% to 121% of their lost weight within just five years.
Those who engage in behavioral weight control programs typically regain 30-35% of their lost weight within a year. Even when using weight loss medications, about two-thirds of the weight is regained after a year. This issue persists regardless of the weight loss method employed.
Reasons for Weight Regain After Losing Weight
There are several reasons why people regain lost weight. First, it can be difficult to maintain motivation and monitor weight markers after achieving significant weight loss progress. Watching the numbers on the scale decrease is far more motivating than seeing them increase.
Second, it’s often challenging to sustain lifestyle changes made during weight loss and to adhere to them in the long term. For instance, consistently eliminating entire food groups from your diet can be quite difficult.
However, experts have some encouraging news. As noted by Sciencealert, there are proven strategies that can help prevent the regained weight in the long run.
Top 7 Strategies for Maintaining Weight Loss
Be Flexible
It’s important to understand that maintaining a healthy weight requires lifelong monitoring. Having rigid expectations and believing that you can always perfectly adhere to changes is unrealistic.
So, don’t feel guilty about it. Instead, create plans that will help you stay on track. For example, if you overindulge on the weekends, consider adding extra walks to your schedule the following week.
Feeling guilty about not meeting your goals often leads people to abandon their efforts altogether. This advice can help prevent an “all or nothing” approach to weight control.
Plan for Possible Setbacks
It’s essential to acknowledge that weight control efforts will inevitably face obstacles—such as holidays, birthdays, weddings, and more. Therefore, you need to plan for overcoming these disruptions.
Take Pride in Your Achievements
It’s crucial to take pride in yourself for reaching your goals, regardless of the number on the scale. Focusing on the goal rather than the results is more likely to help you maintain the right behaviors for sticking to your diet.
Develop Habits
Establishing certain habits related to weight loss that are less dependent on fluctuations in motivation can help maintain weight loss. You can also create new habits after losing weight. For example, consider taking a post-lunch walk or opting for the stairs whenever possible.
Stay Active
Physical activity is one of the most critical factors in maintaining weight, as it helps offset some of the calories we consume. However, researchers emphasize that it’s best to engage in activities you enjoy the most.
Weigh Yourself Regularly
Your weight can fluctuate by 1-2 kg throughout the week. Regular weigh-ins will help you establish a personalized range for your highest and lowest average weight and monitor whether you need to make any adjustments to your diet and exercise routine to maintain your weight loss. This way, you can adjust your behavior when necessary.
Focus on Fiber at Breakfast
According to research, nearly 97% of people who successfully maintain their weight eat breakfast every day. Researchers claim that a daily diet rich in vegetables and high-fiber foods, such as whole-grain bread, brown rice, and oats, is more likely to help prevent weight regain. Consuming such foods allows you to feel full while eating less.
Maintaining weight loss results can be challenging, but it’s not impossible. Even if you can only keep off a small portion of the weight you lost, remember that it can still be very beneficial for your health.