Strategies to Keep the Weight Off
When you lose weight, your body doubles its efforts to pack back on the pounds (and then some). It doesn’t seem fair—but you are programmed this way for survival.
As part of this response, your body is flooded with hormones that increase your appetite and cue your body to hold on to calories as fat. What’s more, because you weigh less, you no longer need as many calories to function at rest.
5 Tips to Keep It Off
Maintaining weight loss isn’t easy, but it is doable. Despite the obstacles, you can be successful in preventing weight gain. Try these proven tips:
1. Move more. Research shows exercise is key for maintenance. Aim for at least 60 minutes of moderate exercise on most days. Incorporate some strength training as well to build muscle, which burns more calories at rest than fat.
2. Watch your intake. Making small adjustments in your diet can help you maintain your new figure. Eat plenty of protein and fiber-rich foods like vegetables, which keep your blood sugar steady and help you feel full longer.
3. Weigh yourself often. People who regularly monitor their weight are more likely to keep extra pounds from returning. Adjust your diet or exercise plan as needed to keep your weight in check.
4. Eat at home. Cooking for yourself is healthier than eating out. You have control over the foods you eat and how they are prepared.
5. Keep a diary. Tracking what and when you eat can help you identify times—like happy hour on Fridays—when you are most vulnerable to unhealthy choices.
The First Step
At WCHN’s Nationally Accredited Centers for Surgical Weight Loss, we’ve helped many patients get started on the path to a healthier weight. Find out more and attend one of our free seminars: