You set the goal, you did the hard work and you lost the weight. Now what? For many, the challenge truly comes after they hit their weight loss goal. As Jolynn Wann, NP, PPG – Weight Management & Bariatric Surgery, explains, the weight maintenance phase is often filled with highs and lows. Here, she offers tools for navigating the road ahead and setting yourself up for lifelong success.
- Recalculate regularly – Be sure you calculate your basal metabolic rate (BMR) periodically and eat to that amount as close as possible. These numbers can change as your weight changes, so it’s important to revisit those numbers.
- Track it – Continue doing your food log. This will help keep you accountable for the foods and the portions you’re eating.
- Keep moving – Strive to incorporate movement into your routine. It’s important to exercise 30-60 minutes per day. Include cardio and weight-lifting or weight-bearing exercise into your routine.
- Change your mindset – Throughout the weight loss journey, it’s important to think of the foods you’re consuming as a lifestyle change rather than a diet. Restrictive diets can turn into crash diets and often don’t support sustainable weight loss. With a lifestyle change, you should be able to sustain weight loss longer.
- Balance your plate – Eat a lot of vegetables and keep up your protein levels so you don't default to filling up on carbohydrates and fruits.
- Think before you drink – Be mindful of liquid calories found in beverages such as soda, alcohol, juice, coffee drinks and milk.
- Get your H2O – Drink a lot of water throughout the day.
- Keep calm and keep it off – Stress management is incredibly important for maintaining weight loss. People have a tendency to eat their emotions. Seek out the support and strategies that you need to manage your stress (mindfulness, therapy, meditation, vacation, etc.).
- Catch some Zzzs – Sleep plays a major role in obtaining a healthy weight. People tend to overeat or mindlessly eat when they are tired. Additionally, you can actually gain or lose weight based on the amount of sleep you get in a day. Be consistent and get the recommended amount of sleep for your age.
- Anticipate the highs and lows – Weight loss is a marathon, not a sprint. Know that there will be setbacks in the weight maintenance phase. There will be times when your weight will go up and times when it will go down, and you have to learn to give yourself grace and be patient with yourself. This is a time to learn how to adjust to your new, healthier lifestyle. This might include trying to figure out how often you can eat a certain item without it increasing your weight. It takes time to develop new habits and find the right formula for long-term success.
