How to Stay at The Same Weight When the Fat is Lost

After you have managed to achieve your target weight via your diet plan, your next task has to be trying to maintain that weight as best you can. This can often be the hardest part, it may even be made harder depending upon the diet plan you followed; however, there are several things you can look at doing that will lower the possibility of your weight starting to fluctuate. People who struggle to keep their weight down will often lead a life of jumping from one diet to another so the following tips may prove to be pretty useful.

One of the first tips is that you must be positive and also be prepared to commit to having a much healthier life in general and this means to continue to eat the correct things and also exercise. This is not to say you must continue to follow the diet plan that was so successful, but instead avoid falling back into the bad habits that caused the weight gain in the first place.

Eat on a regular basis.

To stay the same weight you must avoid skipping meals; however, skipping a meal once will not cause you any problems. The reason why this is important is that it will have an impact on your metabolism and will actually slow it down and if you miss it in the middle of the day, then there is a natural tendency to then overeat later on. The effect this has within your body is that it will become more likely to try and store fat due to the rather erratic way in which you eat and this storing of fat will then result in you putting on some weight.

With skipping meals, the most common one that people miss is breakfast, but studies have shown that doing so will only increase the chances of you putting that weight back on. This is not just hearsay, but actually comes from a study conducted by the National Weight Control Registry and it involved over 3000 people and it did result in them keeping the weight off for over six years.

Have a balanced diet.

Balanced Diet

In regard to what you eat then it is important that you do eat a balanced diet to ensure your body is able to get all of the nutrients, but do avoid those foods you know are full of fat. Look at fruit, vegetables, whole grains, and sources that are lean in protein and it is also helpful if you can start to keep a note of your food intake on a daily basis. Look at learning how to count calories, you do not have to be spot on, and do remember you will generally be allowed some more calories than you would when losing weight. The key here is to get the balance between intake and how many calories you burn on a day and you should then find your weight will not then increase. Avoid emotional eating at all cost.

Weigh yourself on a regular basis.

Weight Yourself

It is also a good idea to weigh yourself each week and there is more to this than just knowing what it says. Instead, it works on telling your brain that your weight is fine as there is a tendency for the brain to send out signals that the body actually needs more fat cells and this is also why you feel hungry or want to keep eating. Brain signals also link into your metabolism as it tells it what to do and this goes back to the earlier point about not skipping meals.

Do not be lazy and exercise.


Apart from your diet it is essential that you continue to exercise on a regular basis and this is an area that people will often let slip. There is little point in maintaining a healthy diet without doing exercise as it will upset the balance in the calories you are eating and using up in a single day and weight gain is going to virtually be inevitable. Ideally, you would be looking at exercising for 30 minutes a day on most days and you need to make sure you work hard enough to get a sweat on and breathing a bit harder. Various studies have shown you will actually stand a better chance of keeping that weight off for a prolonged period of time just by doing exercise and for most people even a walk a few times a week can make all the difference.

Reward yourself for keeping to your target weight.

Reward yourself

By setting yourself time targets for keeping that weight off you can then look forward to giving yourself some reward. It has to be pointed out that these rewards should not be food, but instead that piece of clothing you have always wanted or a CD or perhaps even a day out. By rewarding yourself it encourages you to stick to the plan even on those hard days, and there will be tough moments.

Seek motivation from others.

Motivate Yourself

All of what has appeared above is focused on yourself, but one of the best things to do is find someone you are friendly with who is also fighting to keep that weight off. By talking to one another and finding out about the success they have had it then gives you more confidence and belief that you too can manage to avoid building up those fat stores again. Do also look at exercising together as this can make it a more pleasant pastime rather than being a chore as that is when you are more likely to become lazy.

So when you are happy with your weight and would like to try and stay at that level then do keep the above points in mind and, more importantly, try to put them into action. It may take you time to master the techniques; however, your body will benefit and you will also feel much better within yourself about what you way and how you look. Do accept that you may put on a small amount of weight; however, it is how you react to it that is important so if you see an increase in your weight, then do not worry and just look closely at what you are eating or how hard you are exercising and make subtle changes to bring things back to normal.