How Do You Keep the Weight Off Once You’ve Lost It?

I recently hosted a podcast episode about the burning question we all have on our weight loss journey - how to maintain the weight loss once we've achieved it. 

Today, I want to share with you the key lessons and invaluable insights from that episode. Whether you're just starting your weight loss journey or have reached your goal, these lessons will equip you with practical strategies for sustaining your success in the long term.

1. Perseverance and Dropping All-or-Nothing Thinking

A topic that is often addressed in our program Best Weight, is the importance of perseverance and letting go of the all-or-nothing mindset. Weight loss journeys are rarely linear, and setbacks are entirely normal. What matters is not avoiding these bumps but rather how we react to them. Embrace the journey and be kind to yourself. It's not about being perfect, but about staying committed day by day, even when things don't go as planned.

2. Cognitive Restraint: Empowered Choices

Cognitive restraint, or what I prefer to call empowered choice, is about making conscious decisions that prioritize your long-term goals over short-term indulgence. Avoid the sense of deprivation that comes with restrictive diets. Instead, acknowledge your cravings and learn to address them mindfully. By nurturing this mindset, you can cultivate resilience and stay on track even when temptations arise.

3. Healthy Coping Skills and Self-Regulation

To maintain long-term weight loss, we need to resolve the tension between our new, healthier behaviors and our previous habits driven by emotional eating. Healthy coping skills, like recognizing stress triggers and finding non-food alternatives to address our true needs, are essential tools for managing this tension. Changing self-concept and beliefs about our bodies can also be instrumental in breaking free from self-sabotaging patterns.

In our Best Weight program, we learn that food was often never the problem… Instead, we equip our women with cognitive and dialectical behavioural-based strategies to effectively manage the underlying needs that emotional eating is buffering.

4. Celebrating Progress and Non-Scale Victories

Often overlooked, celebrating our progress and non-scale victories are crucial for sustaining motivation. Looking back at how far we've come can help us stay focused on our goals, especially during challenging times. Focus on improvements in mood, fitness, body acceptance, food freedom, and overall well-being. Embrace every milestone, no matter how small, as a testament to your dedication and hard work. This is the only way to continue to feel engaged in this journey for the long term.

5. Embrace Dietary Modifications

While diets may not be the ultimate solution, dietary modifications may continue to be a work in progress for maintaining weight loss. Breakfast, as a daily routine, is helpful for your metabolism and sets the tone for healthy eating throughout the day. Additionally, prioritizing protein in your meals has shown to aid in appetite control and preserving lean muscle mass.

6. Physical Activity and Joyful Movement

Physical activity is a cornerstone of weight maintenance, and it doesn't have to be overly strenuous. Walking, a simple yet effective form of exercise, was the most frequently reported activity among weight loss maintainers. Aim for an hour of daily activity, but remember, it's not about the intensity; it's about consistently staying active and reducing sedentary behaviour.

7. Self-Monitoring: A Powerful Accountability Tool

Self-monitoring, whether through food tracking or activity monitoring, can be an invaluable tool for maintaining focus and accountability. Make it a habit to track your progress, but avoid obsessing over perfection. The key is to develop self-awareness and mindfulness around your choices, allowing you to identify patterns and make informed decisions.

8. Medication as an Adjunct

Lastly, consider anti-obesity medications as a tool for weight maintenance. Medications can be helpful in managing physiological components, but they should complement a holistic approach that includes lifestyle changes and psychological empowerment.

Sustaining weight loss is not about following rigid diets or quick fixes but embracing a holistic approach that combines psychological empowerment, dietary modifications, physical activity, and self-monitoring. 

Remember, it's about the journey, the progress, and the resilience you build along the way. Celebrate your victories, no matter how small, and stay committed to your long-term goals. With these lessons in mind, you're equipped to embark on a sustainable, healthier life filled with well-being and success.

I welcome you to listen to the full podcast episode HERE.