Losing weight is no easy feat. But the real challenge lies in preventing weight re-gain once you’ve successfully shed those pounds.
This holds true regardless of the weight loss method you choose. Research indicates that individuals who follow very low-calorie diets (between 800-1,200 calories per day) regain between 26% and 121% of their lost weight within five years. Similarly, those who participate in behavioral weight management programs, like WW (formerly Weight Watchers), regain between 30-35% of their lost weight after one year.
Even individuals who use weight loss medications, such as Wegovy, tend to regain about two-thirds of the weight they lost within one year of stopping the drug.
There are several reasons why weight regain occurs. Firstly, maintaining weight loss is less rewarding than seeing the numbers on the scale decrease during the weight loss journey. This can make it challenging to stay motivated and continue prioritizing weight management.
Secondly, it can be difficult to sustain the lifestyle changes made to achieve weight loss, especially if these changes are unrealistic and hard to maintain in the long run (such as very low-calorie diets or eliminating entire food groups).
Thirdly, weight loss can trigger an increase in hunger hormones and even slow down metabolism. These physiological changes can make it challenging to resist overeating and contribute to weight regain over time.
However, while weight regain may be a common experience, there are evidence-backed strategies you can implement to prevent it in the long run:
1. Be flexible
Understand that maintaining a healthy weight requires lifelong management. Having rigid expectations and striving for perfection in adhering to lifestyle changes is unrealistic. Don’t beat yourself up over slip-ups. Instead, make plans to get back on track as soon as possible. For example, if you overindulged over the weekend, compensate by adding a couple of extra walks to your routine the following week. Avoid an “all or nothing” approach to weight management, as it can lead to guilt and abandonment of efforts.
2. Plan for disruptions
Recognize that there will be disruptions to your weight management efforts, such as holidays, weddings, and birthday parties. Plan ahead to navigate these occasions successfully. For instance, losing a few extra pounds beforehand can offset any weight gained during these events. Additionally, bring healthier options to gatherings, like vegetable skewers, to have lower-calorie choices available.
3. Be proud of your achievements
Weight naturally fluctuates over time, so it’s important to celebrate your accomplishments, regardless of the number on the scale. Research suggests that focusing on the process of achieving goals, rather than solely on the outcome, increases the likelihood of sustaining behaviors crucial for maintaining weight loss. This mindset helps individuals bounce back from setbacks and avoid significant weight regain.
4. Make habits
Establishing habits can aid in weight maintenance. Habits are less influenced by fluctuations in motivation, making them easier to stick with even when you lack enthusiasm. Consider incorporating new habits, such as taking a post-dinner walk or opting for the stairs whenever possible, after losing weight.
5. Get active
A study on weight loss maintenance found that physical activity is the most crucial factor in keeping weight off. Engaging in regular exercise helps offset the calories consumed. Choose physical activities that you enjoy the most, as you’re more likely to sustain them long-term. Aim for at least 250 minutes of exercise per week to maintain weight loss.
