Maintaining weight loss
Transitioning smoothly from Weight Loss to Weight Maintenance
This stage of weight loss is arguably the most important, I don’t know about you, but I know that if I eat real food, nothing packaged, cut out alcohol, exercise regularly and prioritise “Self-Care”. Which involves prioritizing mental and emotional well-being through self-care practices weight loss can come swiftly especially in the first few weeks. Keeping it off however, is another story all together.
And it looks like I am not alone as studies show that only about 20% of individuals who lose weight are able to maintain their weight loss long-term. This highlights the importance of adopting sustainable lifestyle changes rather than relying on short-term gains.
In this blog post I would like to explore ways into transitioning from weight loss into maintaining weight loss smoothly.
1. Gradual Adjustment, embracing Dietary Patterns: Transitioning from weight loss to weight maintenance requires a gradual increase in calorie intake. Start by adding 50-100 calories per week while monitoring your weight. Continue prioritising nutritious foods and balanced meals. Focus on whole foods like fruits, vegetables, lean proteins, and whole grains. Avoid processed foods and sugary snacks that can lead to weight regain.
Mindful eating, and calorie counting are also among the most popular and sustainable dietary patterns for weight management. These approaches help individuals stay on track and help your body adjust while preventing weight regain.
2. Consistent Exercise important Behavioural Strategies: Effective weight maintenance strategies include maintaining a regular exercise routine to support your new weight and overall health. Regular physical activity is associated with successful weight maintenance at 12 months. Aim for at least 30 minutes of moderate exercise most days of the week. This can include activities like walking, jogging, cycling, or strength training. You will also be amazed by how regular exercise can also assist you with lowering stress and increasing your energy levels.
3. Monitor Progress: Regularly check your weight and body measurements to catch any early signs of weight regain. Keeping a food and exercise journal can help you stay accountable and allow you to make necessary adjustments as you continue on your weight loss journey.
4. Seek Support: Lean on friends, family, or support groups to help you to stay motivated and accountable. Sharing your journey with others can provide encouragement and help you stay on track. At the hCG Diet Australia we understand the importance of providing our client’s with ongoing support, and those who purchase the hCG Diet Australia starter or complete packs have access to the customer portal which includes support tools to help you through the maintenance phase of the diet and beyond. Most importantly clients can download free of charge the 4-week clean eating guide which is the perfect companion to support you after maintenance is finished and provides you with a blueprint for healthy eating for life.
5. Self-Care Focus: Prioritise mental and emotional well-being through self-care practices. Managing stress and avoiding emotional eating are crucial for maintaining your weight. Consider activities like meditation, yoga, or hobbies that bring you joy.
6. Set New Goals: Setting new fitness or health goals can keep you motivated. Focus on non-scale victories like improved energy, strength, or endurance. Celebrate these achievements to stay positive and committed.
7. Understand Physiological factors: Maintaining weight loss is not just about physical changes but also involves psychological factors. Setting realistic goals, managing stress, and seeking support from friends and family as mentioned previously are crucial for long-term success.
Also remember that during weight loss, your metabolism may slow down, and hormones affecting hunger and fullness can change. Understanding these physiological aspects can help you make informed decisions about your diet and exercise routine.
8. Realistic Expectations: Weight naturally fluctuates due to factors like water retention, muscle gain, or digestion. Setting realistic expectations and being patient with yourself is key to long-term success.
9. Enjoy Your New Lifestyle: Embrace the positive changes you’ve made and enjoy your new lifestyle. Remember that maintaining your weight loss is a journey, not a destination. Stay committed to your healthy habits and always celebrate your progress along the way.
Transitioning from weight loss to weight maintenance is a crucial phase of the weight loss journey that requires a balanced approach. By gradually adjusting calorie intake, maintaining consistent exercise, monitoring progress, seeking support, and prioritising self-care, individuals can sustain their weight loss long-term. Embracing realistic expectations and enjoying the new lifestyle are key to achieving lasting success.
Liza Brunell
Adv Dip Health Science Naturopathy, Nutrition
