How to Keep the Weight Off After Working Hard to Lose It?

 Maintaining successful weight loss requires long-term efforts to sustain healthy lifestyle habits. If you’ve done your best to lose weight but haven’t seen results, don’t be too hard on yourself. According to one survey, people attempt an average of 126 fad diets in their lifetime, but each lasts only about six days. Many diets promoted by celebrities or trending on social media often involve completely eliminating certain food groups, overeating specific foods, or consuming extremely small amounts of food.

 

 However, such lifestyles are difficult to maintain in the long term, and your body suffers as a result. So, how can you lose weight and, more importantly, keep it off? Let’s explore the correct methods for weight loss, as explained by exercise physiologist and psychologist Dr. David Creel of the Cleveland Clinic.

 

 The Truth About Weight Loss Being overweight is unhealthy. Obesity is linked to various health issues, including type 2 diabetes, heart disease, fatty liver disease, kidney disease, asthma, and sleep apnea. Therefore, reducing weight to maintain a healthy Body Mass Index (BMI) can be a crucial goal for lowering the risk of these conditions. However, advice on weight loss is abundant. The key is to develop healthy habits and maintain them long-term. The process of losing and maintaining weight takes time, and setbacks are inevitable. What’s important is viewing weight loss as a lifestyle change rather than a short-term goal.

 

Setting Goals

Losing weight requires effort, and it’s important to focus on what actions you take daily. Start by setting specific, achievable lifestyle goals. For example, walking for 30 minutes five times a week, incorporating vegetables into dinner, or avoiding eating after 7 PM.

 

Understanding the Principles of Weight Loss

The basic principle of weight loss is to burn more calories than you consume. While everyone’s body is different, the fundamental concept of weight loss remains the same: more calories burned than taken in.

A Sustainable Diet = For healthy weight loss, eat more natural, whole foods and reduce processed food intake. This is why the Mediterranean diet is often hailed as one of the healthiest. It focuses on plant-based foods, fiber, unsaturated fats, complex carbohydrates, and lean meats.

 

Consistent Cardio Exercise

Weight loss requires burning more calories than consumed, which is why exercise is crucial. The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic exercise per week. Remember, exercise is a key factor in weight loss.

 

Maintaining and Building Muscle

Muscle is essential for weight loss. Since muscle burns calories even at rest, the more muscle mass you have, the more calories you can burn. Dr. Creel emphasizes that muscles are metabolically active, and the more muscle you have, the more calories you burn.

 

Emotional State

Emotional eating can also impact weight management. It’s common to rely on food when feeling stressed, anxious, or frustrated. Recognizing and managing emotional eating habits is vital for successful weight loss.

 

Adequate Sleep

Lack of sleep negatively affects weight loss. Insufficient sleep can trigger hormones that increase hunger and lead to overeating. To support weight loss, it’s important to get 7–9 hours of regular sleep each night.

 

Adapting to Change

Weight loss plateaus are a natural part of the process. Dr. Creel notes that weight plateaus occur because the body instinctively tries to maintain its current weight. In these cases, don’t be discouraged—reassess your strategy by adjusting your exercise or calorie intake.

 

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Key strategies include:

1. Set Realistic Goals: Focus on manageable changes like regular exercise and balanced eating habits.
2. Understand Weight Loss Principles: Burn more calories than you consume through diet and exercise.
3. Sustainable Diet: Favor whole, unprocessed foods, like the Mediterranean diet, which is rich in plant-based foods and healthy fats.
4. Consistent Exercise: Incorporate at least 150 minutes of moderate-intensity cardio weekly.
5. Build and Maintain Muscle: Muscle mass helps burn more calories, even at rest.
6. Emotional Eating: Be mindful of emotional triggers that lead to overeating.
7. Sleep: Ensure 7–9 hours of quality sleep to regulate hunger hormones.
8. Adapt to Plateaus: Weight plateaus are normal; adjust your exercise or calorie intake if needed.

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