Tips to Maintaining Your Weight Loss Long Term
After substantial weight loss, it is not uncommon for a person to gain back some of the weight they lost. This calls for having a game plan for how to maintain one’s new weight. Regular four-times-weekly exercise, healthy eating habits, a good support system and a positive mindset are all things to be mindful of when maintaining weight loss.
A weight loss journey is unique on a patient-to-patient basis, but there are guidelines you can follow in order to increase your chances of keeping weight off.
We suggest performing around 200 minutes of moderate to vigorous exercise a week. Exercise promotes muscle formation, fat reduction, and burns extra calories. Exercise is a necessary part of the weight loss process but is also critical to maintaining the weight loss. Depending on a person’s physical ability, the amount and type of exercise may vary. Patients may wish to invest in a gym membership or attend exercise classes if they prefer to work out in groups. Alternatives to a gym membership could be at-home workouts, hiking, walking and jogging – whatever the patient feels best doing. Then, after proper exercise, patients must make sure they are getting enough sleep. Sleep helps the body recover after a workout and produces more natural energy which increases the motivation to make healthier choices.
A Balanced Diet
You cannot depend on exercise alone to keep the weight off. A well-balanced diet with proper nutrition is essential to regulate body weight as well. A proper diet consists of sufficient amounts of vegetables, fruits, and protein – all of which you can find in you post-op guidelines. Changing your eating habits rather than participating fad diets allows for sustainable results.
A diet of whole foods will keep the body properly nourished. Processed foods and artificial sweeteners can trick the body into craving a snack soon after. In addition to food, a weight loss surgery patient needs to make sure that they are staying hydrated and drinking enough water. Proper water intake can aid the body’s metabolism as well as promoting normal satiety or fullness. Of course, it goes without saying that nobody is perfect. Cheat meals are expected but try to eat healthy most of the time and avoid rewinding to old eating habits just because the scale has finally reached the number that you desire. You can still enjoy some of your favorite treats and meals, just in moderation.
Your Support System
Surrounding yourself with a strong support system is important to maintain weight loss. The people that are close to you should encourage you throughout the journey. Having a friend that has similar healthy targets can also be beneficial when it comes to holding yourself accountable and achieving your goals. As a weight loss surgery patient, you can also attend a support group and share experiences with others going through the same thing.
A weight loss journey comes with achievements and setbacks – so you must change your perspective and approach it with an open mind. There is no one-off way to maintain weight loss, so you have to consider these the variables when making a plan to manage your weight.
To learn more about possible approaches toward weight maintenance or if you’re looking to join our community, visit our patient resources page.