How Do I Maintain Weight Loss?

I'm not a weight loss pro, but I have been trying to lose weight and have lost about 40lbs, so far. I feel some people take losing weight as just a one time thing and its more of a lifestyle change. For example, the lifestyle I lead before involved junk food and no exercise. I have now started to, not only eat healthy, but watch my portions. I also exercise as much as I can, even if its just a walk. I feel like paying attention to these things would help keep the weight off.

The journal called Clinical Diabetes in 2008 published a review article, “Weight Regain Prevention,” summarizing effective strategies for prevention of weight regain after a successful weight-loss program. The article is not specifically for or about people with diabetes.

By way of review, here is the typical pattern of a weight loss effort. Maximal weight loss occurs in the first six months, at least for people who are compliant and don’t drop out of the program after the first few weeks. After the initial six months, weight regain starts. By one or two years after start of the effort, most people - but not all - have regained all the lost weight, if not more.

The authors’ recommendations for prevention of weight regain are mostly based on well-designed, published, peer-reviewed, scientific studies. They identified characteristics of successful weight loss maintainers - what I call “successful losers.” The idea is that a person will enhance her odds of keeping the lost weight off by incorporating these habits into her lifestyle:

1) Maintain high levels of physical activity. Consider at least 60 minutes daily of moderate activity. Ouch!
2) Limit television to less that a few hours a day.
3) Eat a diet low in fat and calories. [I disagree with the accross-the-board low-fat recommendation.]
4) Maintain a consistent eating pattern throughout the week and year. Successful losers often report less variety, compared to other people, in all food groups except for fruits.
5) Eat breakfast routinely.
6) Control emotional eating.
7) Weigh frequently, whether daily or weekly.
8) Catch and address weight regain early, before it gets out of hand.
9) Consider sequential medications. E.g., sibutramine for months, then orlistat for months. [I'd consider this a last resort.]
10) Individual and/or group follow-up support. Even follow-up by phone works.
11) Have realistic expectations. Most dieters only lose about half the weight they expected in the first place. The resulting sense of disappointment sabotages efforts to keep the weight off. Anticipate the universal tendency to regain lost weight.
12) Helpful diet patterns: eat more than five servings a day of fruits and vegetables, watch portion sizes, self-record food intake, plan meals, limit fast food.
13) “Exercise is central to weight loss maintenance.” And finally . . .
14) “Exercise is central to weight loss maintenance.”

Hope this helps you!

-Steve Parker, M.D.

Reference: Ulen, Christina, et al. Weight Regain Prevention. Clinical Diabetes, 26 (2008): 100-113. DOI: 10.2337/diaclin.26.3.100

Hi, Steve's list above is great. I just wanted to add to stop drinking any soda type drinks. Water should be your number 1 choice of drink from now on. Buy a reusable water bottle, fill it up with tap water and take it everywhere you go. Soda drinks like cola only give a lot of calories, with no nutritional value. Not only will you cut back on your daily calories, you will also save money!

"Last year I lost a total of about 20 pounds, however since then I've gained it all back, plus some unfortunately.

I was totally disgusted, so I tried again on another diet, and I was doing great and lost eight pounds, but now about 16 weeks later I have gained almost all of it back :("

That right there is why you gained the weight back...you went on a diet. If you change your eating habits so that you lose weight and then go back to eating the way you used to, you'll go back to weighing what you used to. That's just kind of how it works. If you want to maintain the weight you lost, you'll have to find a way of eating that you'll be able to sustain for the rest of your life. I've also found that maintaining your exercise helps to maintain your weight loss. Steve's list is also a good place to start...good luck to you!

Why is this so complicated?

You gained back the weight because you ate more calories than your body needed. Simple.

The only guaranteed way to prevent this from happening is by knowing roughly how many calories your body needs to maintain its current weight, and then to count the calories you eat each day. Once you get in the habit it's no more difficult than brushing your teeth.

Amen to Spectra! Maintenance of weight is brought on by maintenance of the habits that get you there... make sense? Decide on a few healthy habits you can maintain long term: maybe it's a healthy breakfast every day, maybe it's a resolve to only eat when you're hungry. One of the best long-term weight loss (and maintenance tools) is to keep a food diary. Writing down everything you eat (just a few minutes after you eat it) can keep your excess intake in check, make you aware of when you're tempted to eat extra treats, and keep you grounded about what is reasonable to eat.

Maintaining a weight loss seems to be the most difficult part of losing weight. Most all research shows that an exercise program is central to keeping that weight off. I would also recommend an overall healthy lifestyle change that sets you up for success instead of failure.

I think you need to notice what works for you and what doesn't. What were the things you did to lose the weight? How did your habits change when gained weight again?

Maybe you should keep a journal so you can keep track of what you're eating and what sort of activities your doing. Chances are something changed in your routine or habits.

All the best..

gud