How to maintain your weight

Research suggests that we struggle more to maintain weight that we do to lose it in the first place. Can anyone relate?

When you dive into a weight loss journey you have an end date in sight. Maybe a particular event and reward in mind. However, once that date comes and goes you may sit and wonder well what do you do now? And just how to maintain your weight? How can you live without pizza and pasta or how can you keep avoiding sugar? What’s the next goal if any?

This is what makes weight maintenance feel so difficult to many. It feels like a whole new start.

This all comes down to habit shifting.

The diet, crash diet or not, isn’t necessarily focused on creating new healthy habits. But was more so a test of willpower and required a whole different skill set to what will be needed of you, going forward in maintenance phase. It is important to acknowledge your progress though! Well done for being at a point where you are happy to maintain weight! It doesn’t matter if you think you look like a supermodel or not but the fact that you are ready to be stable in what you are doing. And remaining in a balanced environment is great!

So how do you maintain this progress made thus far?

It is time to adjust your mindset. You learnt lots on the journey, no doubt, so let’s pivot those skills for a lifestyle phase. Let’s look at a couple examples:

Saying no in a weight loss phase may be difficult, but in maintenance it is a skill that will help you live in balance!

Sometimes it is fine to say yes to certain foods and other times it is better to use that no! Use this tool to help you with a lifestyle balance that can keep you happy and free of restriction. How to maintain your weight translates to learning how to listen to your body. Restrictive diets are stressful because once you are faced with having reached the goal and want to move into normal life. Binge eating is possible and could even be comparable to your previous eating habits.

Your weight loss success will remind you to keep a balanced mindset in how you approach ‘normal food’ going forward. Food is always available! Whether you chose to indulge or not however is where the key lies.

You had a clear goal, and it was for a bigger why,correct?

Use this why to keep you motivated daily. How can you pivot that goal to suit the bigger picture of your life? Can that why serve you and a deeper healthy life? Maybe journal around this idea, around your main reasons for wanting this balanced life.

Habits were formed for weight loss, such as always planning meals in advance.

Use the good and manageable habits for your long-term lifestyle. Also keep shifting the dial according to what the circumstances are in your life, instead of dropping habits completely. An example would be your diet phase required 1 hour gym 5 times a week. But now work is hectic and you have month end deadlines. Instead of dropping gym completely you shift to 30 minute sessions 4 times a week. This is certainly going to move you towards more of a lifestyle! Rather than an on and off switch that shifts whenever you gain weight or lose sight of good habits.

Let this guide you into maintenance!

Do these tips help you see how to maintain your weight, especially after weight loss? I hope they help you with your maintenance phase! Let me know if you have any weight maintenance tips to share with others!



Isilda Da Costa is a personal trainer and women’s fitness specialist who, if she isn’t at the gym training, is busy researching the most up to date information for growing those muscles. She has combined her love of everything healthy by being a health coach in her own health shop in Swaziland. Follow along on @izzy.healthandfitness

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