3 Tips to Maintain Your Weight After Losing It

People who lose weight are often concerned about regaining it, but there are some things you can do to help prevent that from happening. You might be surprised by how quickly your weight comes back when you aren’t vigilant about keeping it off, which is why these three tips on how to maintain your weight after losing it are so important. Whether you want to continue the healthy habits that led to your initial weight loss or get right back into your exercise routine, here’s how to maintain your weight once you’ve lost it!

1) Find Your Maintenance Calorie Intake

One of the first things you'll need to do is find your maintenance calorie intake, which is the number of calories you need each day to maintain your weight. You can find this number by multiplying your current weight by 14-16 (depending on how active you are) and rounding it up. For example, if you weigh 200 pounds and want to maintain your weight, then 200 x 16 = 3200. Rounding up gives 3300, so that would be your maintenance calorie intake. Next, calculate your new calorie intake: Subtract 500 from the total for a conservative approach or subtract 1000 for a more aggressive approach. In the example above, removing 500 from 3300 will give you 3250; subtracting 1000 from 3300 will give you 2750. Next, eat around 100-200 more calories per day than recommended to maintain weight. So in this case it would be anywhere between 2751 and 2752 total calories per day depending on which level of caloric intake was selected above.

2) Eat Mindfully

Eating mindfully is key to maintaining weight. The first step is to be aware of what you are eating. Take time when you eat and try not to multitask while eating. Put down your phone and pay attention to the food before you eat it, how does it smell, does the taste make your mouth water? If you're eating with someone else, be fully present with them and enjoy the meal together. Secondly, make sure that you are getting enough calories per day. Most people lose weight by restricting calories, but this can lead to unhealthy habits such as bingeing on high-calorie foods or depriving yourself of certain foods like carbs or fats. Be mindful of the amount you are eating and drink plenty of water throughout the day. Lastly, be patient with yourself! It takes time to adjust your new diet and lifestyle changes so give yourself a break if you don't lose all the weight right away or gain some back - it's important to do what works for YOU! The most important thing is maintaining weight and keeping healthy habits, even after losing the desired amount.

3) Incorporate Exercise Into Your Life

1) Incorporate exercise into your life. You can't out-exercise a bad diet. Ideally, one hour of moderate-intensity physical activity, like walking or biking, five days a week is recommended. You can break this up into ten-minute segments throughout the day if you find it hard to dedicate an hour at once. 2) Focus on eating foods that make you feel full and satisfied. Generally speaking, foods high in protein and low in refined grains, added sugars, and empty calories will leave you feeling more satisfied for extended periods. 3) Make sure you're drinking plenty of water! Drink a glass of water with every meal, so long as there isn't something else besides just food in your meal. Carry around a water bottle with you during the day, and when hunger pangs strike sip from it instead of reaching for something unhealthy. 

Conclusion

The three tips for maintaining weight after you lose it are: find a routine, get enough sleep, and keep your stress levels down. Stick to these three tips and you will find that weight loss is easier to maintain.