People don’t really talk much about How To Successfully Maintain The Lost Weight! Losing weight may be the easier thing to do actually than to maintain it.
Now – when you go on a ‘diet’ or decide to lose weight – what is the goal that you set? You say to yourself ‘I want to lose weight!’ Okay, is that it? What happens after that? We go back to our old habits and get the weight back?
A lot of people don’t seem to realize that once you lose the weight (which will be awesome definitely) They will have to maintain it, which means watching the portions sizes just as they did whilst they were dieting.
Losing weight is not a temporary thing, losing weight for GOOD has got to become your lifestyle of living. I am not saying dieting forever, but I mean changing your lifestyle, portion sizes, and the food you eat.
It’s like in life, you got to be able to look at the whole picture – to think really hard, whether you can commit to a whole different lifestyle, or not. Just because you decide to lose those extra pounds (which is already a pretty good darn step!) is simply not enough to fully succeed in the process.
So ask yourself these questions:
– How do I see myself 5 years from now, if I lose weight? Do I still want to be in a healthy weight?
So, how do you plan on maintaining the lost weight?
– Am I ready to commit to changing my eating lifestyle completely in order to reach that goal?
These two questions will make you look at the bigger picture, and if you are willing to commit to changing your lifestyle, then all the hard work of losing weight would not be in vain! And you will be able to keep down the weight, without much effort!
Find out how many calories your body needs for the whole day to maintain it’s the weight. This can be easily done by using some calculators online, all you need is your height, weight, and physical activity. If you have a rough idea of how many calories you need for your body to maintain it’s weight – that’s already 70% of the work done!
Calories, calories, calories! That’s all that will make you lose weight, maintain weight, or lose weight. NOTHING ELSE! Forget about diets like Keto, Paleo…etc…calories is everything that determines how much weight you lose or gain.
Meal Plan! Meal planning within your calorie limits is essential. Being prepared, and shopping for the food you need for the week will definitely set you on the right track. If you do not meal prep, or meal plan, you will end up not wanting to cook, or reaching for unhealthy calorie-dense options.
If you write down a list on what food you will be eating for the week ahead on your phone, or on a sticker to your fridge, you are very likely to stick to it. Also, if you do shop for the meals you are planning on eating for the week, you will have to use up all the shopping, so again you are incredibly likely to stick to the plan.
For example, you are a woman, you are lightly active, in a normal healthy weight, your daily calorie intake to maintain should be about 2,000kcal ( for the argument’s sake )
This is what a meal plan should like for example:
Breakfast – overnight oats with a sliced cinnamon apple = 400kcal.
Snack – Banana = 100kcal
Lunch – Salad with crispy tofu = 500kcal
Snack – A square of dark chocolate – 55kcal
Dinner – Green lentil curry with brown rice = 650
Snack – Oat biscuit and tea – 120 kcal
Total for the day = 1,825kcal.
And by the end of the day – you may even end up losing a bit of weight or squeeze in another snack!
This is just an example of what a meal plan should look like. You don’t have to be so strict, you may feel hungrier, so you will have a bigger snack, or you may not feel as hungry, so eat less. You should adjust it to your own personal preference.
Limit the junk food! Unfortunately, as I mentioned earlier, maintaining the lost weight will require you to change your eating habits and lifestyle.
Processed food, takeaway food, ready meals, and everything of that sort is extremely calorie dense, full of unhealthy fats, sugar, carbs and etc. You don’t need this type of food, it’s a food that makes you gain weight. there is nothing good about a slice of cake with tons of icing on it.
I am not saying don’t ever eat cake again, just try not to make it a regular everyday thing. A takeaway once or twice a week within your calorie limits is fine.
To find out more about why processed food is bad, read my article HERE.
Eating healthier, and including more fresh fruit and vegetables in your diet will only benefit you in the longterm.
Your tastebuds will change, and believe me, in a couple of months’ time, you won’t even crave junk food!
What you are from the inside reflects what you are from the outside. The healthier you eat, the healthier you will look.
Cook! You can’t eat any healthier if you don’t cook it yourself! When you cook your meals, you will know exactly what’s in them. You can add more of your favorite vegetables, and less of the ones you dislike.
Also, add less fat and sat, there is literally nothing better than a homemade meal. No preservatives, no trans fats, no nasty flavorings. Not to mention the huge amount of money you will save.
I have got a selection of easy recipes on the blog, which you can cook in no time and will not break the bank.
Check out the selection HERE.
Stay Active! You can still lose weight without exercising, but I highly recommend doing some physical activities or going to the gym at least once a week. It will tone your body and make you healthier and fitter.
Staying active and busy will also help you not to think about food, or let you indulge in food too much if you are always busy and active.
I noticed that a lot of my weight gain a few years ago was due to BOREDOM! I bet a lot of people can relate to that. You just snack, snack, and snack all day, and it all goes to the waistline.
The combination of counting my calories and staying busy during the day were the two key factors that helped me lose weight.
I remember my second job as a chef, I had to work 14-16 hours a day, so I literally had no time to sit down and binge on food, or snack on unhealthy good. By the time I went home, all I wanted to do is sleep.
I am definitely not saying that you should work 14 hours a day, but what I am saying is that, keeping busy, even with house chores, going for a walk, cook a healthy dinner…just little things they really do help!
As I keep repeating, and will always repeat, the way to lose weight is to eat fewer calories than you need – a.k.a calorific deficit. If you eat too many calories – you will gain weight, if you eat just enough calories – you will maintain the weight. And finally, if you eat a little below the calories you need for the day – you will lose weight. This has been a tested and proven theory by myself personally. it does really work!
No fad diet or magic pill will help you shed down the pounds in a healthier and longterm way.
So these are my 5 steps on How To Successfully Maintain The Lost Weight.
Do let me know how you found this article. And if there was anything you tried or something that worked better…Do drop me a comment below, or you can find me/message me directly on Instagram, Pinterest, YouTube, or Facebook! I would love to hear about your journey and experience to a healthier weight!
Watch the video that I made that explains this article in details: