How to Keep Weight Off After Dieting

For many dieters, losing weight is only half the battle. It is often followed by a daily fight to keep the weight off. This is especially common when dieters lose too much weight too fast on extreme diets. This form of dieting can make followers feel deprived and may end up causing binges that continue until the weight is regained. It is important to find a new, healthier lifestyle that allows you to keep the weight off after dieting.

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

• Nutritious meal options
• Scale

1. Maintain a low-fat diet after weight loss, but not one that is too restrictive. It is important to allow yourself a few splurges after your initial weight loss or you risk abandoning the diet due to frustration.

2. Eat breakfast every day. A healthy breakfast will jump start your metabolism, provide you with energy and help you avoid overeating at lunch.

3. Eat before you become too hungry. Excessive hunger can lead to overeating.

4. Pay attention to portion size. It is important to eat just until you are satisfied, not until you are full.

5. Exercise regularly. An effective fitness routine should include no less than 30 minutes of aerobic exercise at least 3 days a week. Help prevent burnout by choosing activities that you actually enjoy and mix up your fitness regimen regularly to prevent boredom.

6. Drink at least eight glasses of water a day.

7. Eat three moderate-size meals a day. Skipping meals can cause you to become excessively hungry and result in overeating at your next meal.

8. Weigh yourself frequently. This information can help you change your eating habits or increase your exercise activity to maintain your ideal weight.

9. Join a support group dedicated to weight maintenance after dieting. Online groups are a good option, but face-to-face meetings are usually most effective. Some of these groups even offer a weekly weigh-in to allow you to monitor your weight.

Tips & Warnings

• Weigh yourself often and make a commitment to stay within 5 pounds of your ideal weight. Take quick action if you notice your weight on the rise.
• Visit The Diet Channel for real-life stories that provide advice and motivation for keeping the weight off (see Resources below).
• Keep a weight loss journal that will allow you to examine your eating habits and make changes if necessary
• Avoid frequent alcohol consumption, which can lower your resolve and cause you to make unhealthy eating choices.

Resources

• The Diet Channel for weight maintenance tips and real-life stories of success

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[nickelgertegker]

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[MrsPerrin]

on 4/26/2009 A very good article. The diet was hard enough...then you slip back into the old routine. Great tips to keep it off. Thank you.

[drjen]

on 2/17/2009 I just posted an article detailing the medical research on this topic from the National Weight Control registry. A topic dear to my heart!