It may be tricky for many individuals to reduce their weight, but it can be much more challenging to maintain weight loss. The majority of individuals who successfully lose a significant amount of weight end up regaining it within two to three years. People who reduce the number of calories they eat to lose weight may notice a slowdown in the pace at which their bodies burn calories, which gives rise to the possibility that they may regain the weight they had lost. Because of this, it becomes progressively more difficult to maintain a healthy weight over many months. A reduced rate of calorie burning may also make it simpler to regain weight when returning to a more regular diet. This is because a lower rate of calorie burning leads to lower caloric expenditure. Diets that are very low in calories and those that cause quick weight reduction are not recommended for the reasons stated above.
It is advised that you lose no more than half a pound to two pounds each week. Changes in lifestyle habits that are maintained over time are required to raise the probability of effective weight reduction over the long run.
Beneficial effects on one’s health may result from achieving and maintaining a weight that is appropriate for their height. These include reduced levels of cholesterol and blood sugar, lower blood pressure, less stress on bones and joints, and less effort for the heart. Other benefits include these as well. To continue reaping the health advantages of weight reduction throughout a lifetime, it is essential to maintain the weight decrease.
It takes the same amount of time and dedication to lose weight as it does to keep the weight off after it’s been lost. Alterations in food, eating habits, and physical activity are necessary to accomplish one’s desired level of weight reduction. People resort to bariatric surgery after all other options have been exhausted.
Strategies for the Maintenance of Weight Loss
The tactics that aid in weight reduction also play a significant part in the process of keeping the weight off:
1. The usage of weight loss support systems that are successful throughout the weight reduction process may help in the maintenance of weight loss. According to the findings of the National Weight Control Register, more than half of the participants in the registry followed some kind of program to obtain their desired weight.
2. Keeping up with a regular exercise routine is a necessary component of successful weight reduction. According to several studies, the benefits of exercise extend to even less strenuous activities, such as walking and using the stairwell. It is suggested that you engage in activities that burn between 1,500 and 2,000 calories each week to keep the weight off. At least three to four times each week, adults should strive to engage in at least 40 minutes of physical exercise at a moderate to strenuous intensity level.
3. Both a healthy diet and regular physical activity are vital tools for achieving and maintaining a healthy weight. The participants who registered for the National Weight Control Registry reported an increase in their level of physical activity that was at least moderate.
4. Once the target weight has been achieved, an experiment consisting of gradually adding around 200 calories worth of nutritious, low-fat food to the daily consumption for one week may be undertaken to see whether or not weight reduction continues. If you find that you are losing weight despite your best efforts, you should consider increasing the number of calories you consume daily through the consumption of nutritious foods. This should be done until the optimal number of calories necessary to maintain the weight you want is found. It is possible that determining how modifying one’s food intake and activity levels affects weight may need some time as well as the maintaining of records. This is something that can be helped by a nutritionist.
To keep the same weight, it is essential to continue using behavioral techniques. Be conscious of the fact that you eat when you’re stressed. Alternately, you might utilize physical activity, meditation, or exercise as a coping mechanism rather than food.
A little relapse into previous practices does not constitute a failure. Maintaining a healthy weight after losing it requires paying attention to both the foods you eat and the amount of activity you get. It is possible to avoid falling back into old habits by first recognizing triggers, such as unpleasant emotions and challenges in interpersonal relationships, and then coming up with alternate ways to cope with those triggers, rather than resorting to food.