How Do I Maintain My Weight After Losing It? 7 Tips – MedicineNet

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We all know that losing weight is hard enough. But the truth is, it can be even harder to keep the weight off. It’s estimated that only about 20% percent of people who lose weight end up maintaining their new weight.  
So how can you prevent regaining pounds that you worked so hard to lose?

7 tips for maintaining weight loss

Why is it so hard to keep weight off?

Your brain and body are hard-wired to regain lost weight. Combined with the abundance of high-calorie foods available today, this makes it all too easy to put the pounds back on.
After you lose weight, your metabolism can slow down, causing you to burn fewer calories than expected, even when you are at rest. This happens because your brain senses your fat stores are low and sends signals to the body to stock up. So if you stop new healthy eating and exercising habits and go back to eating high-calorie foods and little physical activity, it is all too easy to regain the weight you lost.
And although you may be able to resist high-calorie foods for a period of time, it’s often hard to sustain this once you’ve reached your goal weight. Once you stop seeing the reward of seeing the pounds drop off, it may cause you to stop trying so hard.
So when it comes down to it, the best way to keep weight off is to create a sustainable, realistic diet and exercise program that you can stick to for the long haul.

How much exercise a day is enough to keep weight off?

Staying physically active and eating a balanced diet are important for overall health and can help you maintain weight loss. But how much time you spend working out depends on your personal fitness goals. 
Researchers have found moderately overweight men who exercised hard enough to sweat for 30 minutes a day lost an average of 8 pounds over 3 months. However, men who worked out for 60 minutes a day lost an average of 6 pounds over the same period of time. So really, it depends on what types of exercise you are doing, as well as factors such as your starting weight, fitness level, metabolism, etc.
Generally speaking, moderate physical activity for 30-60 minutes a day can help you maintain both your health and weight loss in a sustainable way.
©1996-2022 MedicineNet, Inc. All rights reserved. Terms of Use. MedicineNet does not provide medical advice, diagnosis or treatment. See additional information.

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