You’ve lost the weight, now find out how to make sure it stays off
by Chiristine Davis, B.SC., ND
Congratulations on your weight loss achievement! You’ve dedicated countless hours at the gym and carefully monitored your calorie intake to reach your goal. Your commitment has paid off, and you’re now living the life you’ve always envisioned, liberated from the concerns of weight. However, the journey doesn’t end here. Research indicates that while many diets are effective in shedding pounds, maintaining this weight loss presents a greater challenge. This phenomenon, often referred to as yo-yo dieting, involves a cyclical pattern of dieting and weight regain. But why is maintaining weight loss more difficult than losing it in the first place?
One primary reason is the tendency to revert to previous dietary and exercise habits once the initial goal has been achieved. Short-term behavioral changes, like restrictive eating and intense exercise regimens, are often unsustainable in the long run. Additionally, a significant barrier to sustaining weight loss is a lack of physical activity. Evidence suggests that while diet alone can achieve weight loss, incorporating exercise significantly increases the chances of keeping the weight off. This success is largely attributed to the lifestyle transformation that accompanies regular physical activity. Rather than viewing your journey as a temporary diet, embracing it as a lifestyle change enhances the likelihood of long-term success. Opt for exercises that you enjoy, making them a habitual part of your life.
Similarly, when it comes to food, focus on adopting new, enjoyable dietary habits rather than imposing strict limitations. Explore new ingredients like quinoa or kale and diversify your diet with a range of foods and recipes. Healthy eating is about enjoyment and exploration, not restriction. Furthermore, addressing the psychological aspects of eating—such as stress, anxiety, or boredom—is crucial for achieving and maintaining weight loss. Seeking guidance from a naturopathic doctor or counselor can help address the root causes of disordered eating patterns, emphasizing the importance of a positive mindset throughout your journey.
Finding Your Ideal Weight
While the scale offers a general indication of health, other metrics like Body Mass Index (BMI), Waist-Hip Ratio (WHR), and Bioimpedance (BIA) provide a more comprehensive assessment of body composition. BMI is widely used to classify weight categories and associated health risks, calculated either as BMI = [(lbs x 703) ÷ height] ÷ height or BMI = kg/m^2. A healthy BMI ranges from 18.5 to 24.9, with higher or lower values indicating potential health risks. However, BMI has its limitations, particularly for individuals with high muscle mass. Bioimpedance analysis offers a more detailed evaluation of body fat versus lean muscle, and waist-to-hip ratio highlights the health implications of fat distribution. Ideally, women should have a WHR of less than 0.85 and men less than 0.90, as abdominal fat poses greater health risks compared to fat distributed elsewhere.
Maintaining Your Weight Loss
To ensure your weight loss is permanent, consider these strategies:
- Increase Fiber Intake: Aim for 21-25 grams of fiber daily for women and 30-38 grams for men. Fiber aids in weight management by promoting fullness, balancing blood sugar levels, and facilitating toxin elimination.
- Consume More Protein: Incorporate protein into every meal, especially breakfast, to boost metabolism and reduce cravings. Opt for lean protein sources and consider protein-rich breakfast options like eggs or smoothies.
- Fruit and Vegetable Consumption: Target two to three servings of fruit and four to eight cups of vegetables daily. Their nutrient density and high fiber and water content help curb unhealthy food consumption.
- Stay Active: Regular exercise, ideally 30 to 60 minutes per day, is essential for keeping the weight off. Choose activities you enjoy to ensure consistency and pleasure in your fitness routine.
By embracing these lifestyle changes and focusing on the joy of healthy living rather than restrictions, you can maintain your weight loss and enhance your overall well-being.
