Losing weight appears to be the easy part initially. However, maintenance is just as important, and can be tricky if not controlled straight away.

After having done the hard work of losing weight by reducing your energy intake and exercising hard, it does not stop there. To be successful long-term you need to adopt a strong mind and realistic attitude and remain motivated. A study in 2004 in Nursing Science Quarterly found similarities amongst a group of women who were maintaining weight, such as awareness of trigger foods and portion sizes and they all participated in regular exercise.

EXERCISE, EXERCISE EXERCISE!

That is the key to weight maintenance. Sports Medicine Australia supports that people who engage in regular exercise of 4-5 times a week of 30-60 minutes do not gain as much weight as they age as individuals that do not exercise. Individuals that exercise are twice as likely to maintain their weight.

Being part of your lifestyle, it is important that you vary the exercise to keep you interested. Motivated and working hard. As well as cardiovascular exercise, add some strength training such as resistance training. This will increase your lean body mass which in turn increases your basal metabolic rate, so you continue to burn calories even at rest. As we age, our lean body mass reduces, and therefore your metabolic rate reduces, one of the many reasons people gain weight as they age. Maintaining lean body mass can prevent weight gain as well as increase mobility and general health.

Continue to set yourself small goals even though you have achieved your weight. It might be a fun run, a mini triathlon, ice-skating or running for an extra 5 minutes on the treadmill. The key is to remain focused and motivated.  Chose something that you will enjoy, take a friend or your family with you and spend time together. Even on the days when you don’t have time or don’t feel up to going to the gym, try and go for a walk around the block, just do something that keeps you active and on track.

STAY ON TRACK

Keeping tabs on your weight should become a habit. According to the US National Weight Control Registry, individuals that weigh themselves on a regular basis do not gain as much as those who do not know ho much they weigh.  

Continue to stay aware of your food choices and portion sizes just like you did when you were losing weight. You can increase your food intake slightly OR decrease your exercise level-know what works for you when you hit the maintenance phase and monitor your weight. Give yourself a tolerance level of what weight gain you will allow before you get back on track and get the weight back off.

Enjoy your new found confidence and health and enjoy your new body. That should give you enough motivation to remain focused. You have succeeded in your weight loss journey, now focus on your maintenance journey, your new healthy lifestyle and remember that nothing tastes as good as how you feel and look when you are confident and healthy!

DID YOU KNOW?

75% weigh themselves on a weekly basis

78% eat breakfast daily

62% watch less than 10 hours TV per week

90% exercise approximately an hour daily.

(US National Weight Control Registry-long-term weight maintenance habits)