You step on the scale and it goes up. You step on the scale and it goes down. Up and down and down and up. If those seven words echo through your head every time you get on a scale, guess what – you’re not alone. Weight maintenance can often be difficult for various reasons. From the stress of daily life to a new medication or even a change in sleep patterns, just about anything can bring on a change in weight.

 

You may have lost a significant amount of weight in your lifetime, only to know that it creeps back up slowly but surely. Why is that? Because we need to always be aware that weight is an ongoing journey. Losing weight is a wonderful thing, but maintain that weight can often be the real challenge. And, we have all been there!

 

For anyone that has ever struggled with their weight, you know first-hand the difficulty and importance of weight maintenance. With that being said though, the one certainty about weight maintenance is – it is a key factor in maintaining your health. You could say, “Your Weight Maintenance Matters” too.

 

Weight maintenance requires daily exercise, healthy eating, a long-term commitment and constant attention. In order to develop a solid weight maintenance plan, you’ll want to speak with a healthcare professional, but for now, here are some tips to help you along the way:

  • Healthy snacks and meals – Focus on low-calorie, nutrient-dense foods, such as fruits, vegetables and whole grains. Keep saturated fat low and limit sweets and alcohol. Remember that no one food offers all the nutrients you need. Choose a variety of foods throughout the day. Remember to eat two bites of dense protein to one bite of anything else.


  • Exercise program – One of the most important things you can do for weight maintenance is to continue an exercise program. Studies suggest that it only takes 30 to 60 minutes of moderately intense physical activity daily to maintain weight-loss. Moderately intense physical activities include swimming, fast walking, biking and hiking.


  • Know and avoid your food traps – Know which situations can trigger your out-of-control eating. The best way to identify these food traps and emotional eating is to keep a food journal. For as long as you find it helpful, write down what you eat, how much you eat, when you eat, how you’re feeling and how hungry you are. This will help you understand and stay in control of your eating behaviors.


  • Regularly monitor your weight – People who weigh themselves at least once a week are more successful in keeping off the pounds. Monitoring your weight can tell you whether your efforts are working and can help you become aware of small weight gains before they become larger.


  • Be consistent – Sticking to your new lifestyle plan during the week, on the weekends, and amidst vacation and holidays increases your chances of long-term maintenance.

Remember, weight maintenance can be challenging, but it is important for you to do your best maintaining your weight. It is an essential part of your overall health and wellness. You can do it!

 

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Weight Maintenance