It is estimated that as much as 45% of women and 25% of men are trying to lose weight at any given time. That’s a lot of people.
I would argue that, of those people, very few are considering what comes after they have achieved their weight loss goal. As a coach, I witness a lot of people become so wrapped up in getting to a certain size or number and hence, engage in restrictive eating habits and compensatory exercise practices just to get them there.
Unfortunately, these people are failing to recognise that a successful diet is not just one where the weight loss goal is achieved, but one where the weight loss is maintained for a period longer than a year. Those who do recognise the latter, are, in my opinion, far more likely to take the sustainable approach to fat loss. One where emphasis is placed on habit development, sustainable lifestyle practices and all round healthy behaviours. Not only is this a more enjoyable approach but it will lead to better results in the long term.
So, hopefully by now, your question to me is; “How do I successfully maintain my weight loss?”
Great question! Well, we know from the research that those who are able to maintain their weight loss possess a few (seven, actually) common behavioural traits that contribute to them doing so.
7 Factors that Influence Weight Loss Maintenance
- Healthy eating habits: This likely goes without saying but those who maintain weight loss have a diet rich in nutrient dense foods, such as fruits, vegetables, whole grains, lean proteins and healthy fats.
- Regular physical activity: Again, unsurprisingly, people who engage in regular physical activity are more likely to maintain weight loss.
- Mindful eating: Being aware of hunger and fullness cues and avoiding distractions whilst eating helps with making healthier choices and avoiding overeating.
- Self-monitoring: Regularly tracking food intake (this doesn’t necessarily mean calorie tracking) and physical activity allows you to stay on track and make adjustments where needed.
- Coping skills: Those who have effective stress management techniques and are able to handle challenges and set backs are more likely to maintain weight loss in the long term than those who don’t.
- Support system: Having a strong support system, e.g. family, friends, a support group or community who provide encouragement and accountability help individuals to maintain their weight loss.
- Maintenance of healthy habits: Incorporating healthy habits in your daily life, such as getting enough sleep, managing stress and avoiding sedentary behaviours can help individuals to maintain their weight loss.
I’m guessing that none of these seven factors will be surprising to you. Having said that, knowing what contributes to weight loss maintenance versus implementing them are two very different things.
Let’s dig in to how you can actually make these factors a reality for you, consider the following questions;
- How can you include more nutrient dense food in your daily diet? Set yourself an achievable goal for the number of servings of fruits, vegetables, whole grains, lean proteins or healthy fats to include.
- How can you engage in physical activity on a daily basis? The key here is to choose activities you enjoy, no one will do something that they hate consistently.
- Do you regularly eat with distractions present? If yes, see if you can designate one meal-time per day to be free of distractions to allow you to listen to your internal cues better. A full article on mindful eating can be found here.
- How can you keep track of both your food intake and physical activity on a weekly basis? This could be by writing yourself a weekly meal and exercise plan, sticking it on your fridge and ticking it off each time you achieve what you set out to.
- What stress management techniques do you have in place? Make a list of small habits or behvaiours that you can practice on a weekly basis that help to manage any feelings of stress or anxiety. Again, this could be something you keep track of to see how many times you practice them.
- Who do you have around you to support you in your goals? Are your friends or family aware of what you’re working towards? Could you get a coach or join a community to help hold you accountable?
- Have you ever tried a habit tracker or writing your daily non-negotiables down somewhere where they are visible to you? Doing so will consistently remind you of what you need to do and make it more likely that they are practiced regularly.
You’ve probably realised by now but I feel it’s important to note, that weight loss maintenance just like fat loss, requires consistent effort. It’s a continuous process that requires consistent monitoring and iteration.
All the more reason to enjoy the journey.
