Losing weight tends to get all the attention. But anyone who’s ever lost weight knows the real challenge is keeping it off.
The diet ends and slowly, old habits start to creep back in. Before long, the scale is moving in the wrong direction and frustration sets in.
“Often, losing weight isn’t the hardest thing about weight loss, keeping the weight off is,” says Mehak Gandhi, MD, a primary care provider with Hartford HealthCare Medical Group. “Maintaining that weight loss requires a different mindset. It’s less about dieting and more about creating routines that feel sustainable.”
So how do you keep the weight off? Dr. Gandhi shares a few tips to keep you from regaining those lost pounds.
1. Choose habits you can stick with long-term
If a good habit only feels realistic for six weeks, it’s probably not going to help you maintain weight loss for six years.
“It’s important to develop habits you can see yourself sticking with indefinitely, not just for a set amount of time,” says Dr. Gandhi. “If a strategy is so miserable that you’re counting down the days until you’re done with it, it’s not going to work long-term.”
Instead of asking how many days are left of your diet, try asking if you can see yourself still eating the same way next year. If the answer is no, your approach probably isn’t sustainable enough for the long-term.
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2. Prioritize protein throughout your day
Protein doesn’t just support muscle mass. It also keeps you feel fuller so you can avoid the constant hunger that often leads to overeating.
That’s why it’s especially important to incorporate protein in your breakfast, lunch and dinner.
”If you eat plenty of protein throughout the day, you’ll feel more satisfied all day long. That means fewer cravings and less temptation to eat heavily processed foods,” says Dr. Gandhi.
High protein options include eggs, Greek yogurt, fish, chicken, beans, lentils, tofu and cottage cheese.
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3. Maintain an active routine
It’s easy to assume that you need a grueling workout schedule to keep weight off. And while exercise does matter, your everyday routine matters just as much.
“Activities like walking, gardening, cleaning, taking the stairs and simply spending less time sitting can burn more calories than you might expect,” says Dr. Gandhi.
So if you don’t have time for a full gym session, give yourself a little grace. Just try not to spend the day bouncing from your office chair to your couch to your bed.
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4. Keep healthy snacks accessible
If healthy foods are easy to access and the less nutritious foods require a little more effort, suddenly healthy choices start happening more naturally.
“Don’t underestimate how much your environment will influence your behavior,” says Dr. Gandhi. “We tend to eat what’s available, visible and convenient.”
Try:
- Keeping fruit on the counter.
- Storing cut vegetables at eye level.
- Freezing healthy leftovers.
- Keeping nutritious snacks easily accessible.
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5. Don’t let one bad day become a bad week
One cheat meal can quickly turn into a whole weekend of cheat meals. And then suddenly, you feel like you’ve completely fallen off track.
“The all or nothing mindset is one of the biggest obstacles to long-term success,” says Dr. Gandhi. “Everyone has days where they eat more than planned. What matters is what happens next.”
One bad meal isn’t going to cause you to gain weight. But what might cause you to gain weight is giving up because of that meal.
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6. Eat your favorite foods in moderation
You aren’t going to succeed on your weight loss journey if you avoid everything you love to eat. Instead, go ahead and eat those foods in moderation.
“Completely eliminating foods just makes them sound more appealing,” says Dr. Gandhi. “You’ll do better by learning how to include those foods in moderation.”
Healthy eating should still feel enjoyable.
“When you constantly feel deprived, you’re less likely to stick with your habits long-term,” Dr. Gandhi adds. “Sustainability comes from flexibility.”
> Related: Diet vs. Exercise: What Matters More for Your Health?
The key to sustaining weight loss is consistency
It’s easy to think that people who are fit or healthy are super disciplined. But in reality, they likely just have good habits that they stick with consistently.
Eating well most of the time, staying active and focusing on progress instead if perfection are the keys to success.
“The healthiest weight management plan is one you can continue living with long after the weight comes off,” says Dr. Gandhi. “Small, repeatable habits may not seem exciting, but they lead to lasting results.”
