How to Keep Lost Weight Off

It takes effort and determination to lose weight, and it can also take significant time to achieve weight loss. Once you finish with the weight loss phase, you must learn how to maintain the weight loss. Many people make the mistake of resuming past lifestyle habits after losing weight and find that they cannot maintain their weight loss. Keep lost weight off by eating as many calories as you burn. If you eat more calories than you burn, you will gain weight. If you eat less calories than you burn, you will lose weight.

Instructions

• 1

  Shift from weight loss to maintenance gradually. Do not change your caloric intake quickly or significantly after you reach your weight loss goal. Add 100 to 200 calories to your daily intake and keep a close eye on the scale to see how your weight responds to the extra calories. As long as your weight does not go up, add up to 200 more calories, continuing to watch your weight closely.

• 2

  Choose healthy foods and avoid high-fat, processed foods. Eat a variety of fruits, vegetables, whole grains and proteins to give your body the fuel it needs to stay fit, active and healthy. You will find you can eat more healthy whole foods to satisfy your body's hunger without gaining weight.

• 3

  Stay active by exercising at least 20 to 30 minutes each day. Vary the exercise to keep it interesting and enjoyable, but choose something that gives you a cardiovascular workout at least six out of every seven days of the week.

• 4

  Incorporate strength training into your work-out routine. Use hand weights, free weights or weight machines to build muscles in your arms, legs and core section of your body. Building muscle will raise your metabolism and help your body burn calories faster.

• 5

  Weigh yourself once or twice each week to ensure you are maintaining your weight loss. If you see a gain of more than two to thee lbs., reduce calories for a few days to reverse the weight gain and stop it from continuing.

• 6

  Allow yourself periodic splurges. Everyone needs to let loose and have a treat from time to time, but it does not need to sabotage your weight maintenance. Plan for a special splurge, enjoy it and then resume your careful eating lifestyle again immediately.