Losing weight is a big challenge, but keeping it off long-term is even harder. Many people, after achieving their initial goal, fall into a cycle of constant weight gain and loss, also known as “yo-yo dieting”. The reason is often not because they lack determination, but because maintaining weight requires a sustainable lifestyle, not just a temporary plan.
How to maintain weight long-term?
If you’ve ever worried that you’ll gain weight again after all your hard work, the good news is that there are small but very effective habits that can help you control your weight steadily.
Here are 7 simple but scientific tips to help you maintain your weight loss long-term, while still feeling comfortable and pleasant:
1. Eat small, regular meals throughout the day
Instead of just eating 3 large main meals, try dividing them into 5 small meals throughout the day. Not only does this help keep your body energized, it also helps your metabolism run more smoothly. When you eat at a reasonable frequency, your body is less likely to fall into a state of hunger, which is the reason why many people overeat in one meal.
In addition, you can add some natural spices that can boost your metabolism, such as cinnamon, nutmeg, and turmeric. These ingredients are not only good for digestion but also make your dishes delicious, limiting the feeling of fullness when having to eat a healthy diet.
For example, you can start your day with a bowl of oatmeal sprinkled with cinnamon, have a snack of low-fat yogurt with a few slices of fruit, and add some turmeric to your soup or curry for dinner. These small adjustments will help you maintain your energy throughout the day without feeling overwhelmed.
2. Stop eating when you’re full
One of the habits that is hard to break for many people is finishing the food on their plate, even when they are full. This habit is formed from childhood, when parents often tell them to “eat everything so as not to waste it”. However, when it comes to maintaining weight, this habit can be counterproductive.
Our bodies have a mechanism to signal fullness. If you eat too quickly or try to finish food just because it is still on your plate, you will consume more calories than your body really needs. So, when you feel full, stop, even if there is still food left. If you are worried about wasting it, you can save the leftovers for the next meal. Practicing this habit not only helps control weight but also trains the ability to eat mindfully.
3. Snack healthy instead of starving
Snacking is not bad, as long as you know how to choose the right one. In fact, adding a few healthy snacks throughout the day helps keep blood sugar levels stable, avoiding hunger and uncontrolled eating at main meals.
Instead of choosing candy, chips or high-calorie sweets, prioritize light and nutritious options such as:
- Fresh fruit or unsweetened dried fruit
- Vegetables with hummus or Greek yogurt
- Whole-grain crackers
- Nuts such as almonds, walnuts, pumpkin seeds (but remember to control the amount)
For example, if you often feel hungry in the afternoon, prepare a small box of unsalted roasted cashews and an apple. This will help you feel full and avoid going to the snack machine full of candy and soft drinks.
4. Drink enough water
Water plays a very important role in maintaining weight. Drinking enough water not only helps the body maintain metabolism, but also helps burn calories more effectively. In addition, water also helps reduce hunger, because sometimes we confuse thirst with hunger.
Experts often recommend drinking about 8 glasses of water per day (equivalent to 2 liters). However, water needs can vary depending on weight, activity level and weather. A small tip is to observe the color of urine, if it is light in color, you have drunk enough water; if it is dark in color, you need to add more.
More importantly, limit sugary drinks such as soft drinks, milk tea, energy drinks. These contain a lot of empty calories and are “hidden culprits” that cause weight gain again.
5. Maintain regular exercise
Exercise not only helps you lose weight, but is also a key factor in maintaining weight long-term. When you maintain exercise, your body not only burns energy but also strengthens your cardiovascular health, improves your mood and supports deeper sleep.
You don’t necessarily have to do high-intensity exercise every day. Just 30 minutes of moderate exercise, such as brisk walking, cycling, yoga or swimming, can have a significant impact. If you want to maintain your weight after losing weight, make exercise a regular part of your daily routine. Also, find activities that interest you. If you like dancing, take a dance class; if you love nature, try weekend trekking. Interest is the biggest motivator to keep going.
6. Get enough quality sleep
Many studies have shown that lack of sleep can cause hormonal imbalances, especially the two hormones that control hunger (ghrelin) and satiety (leptin). When you sleep less, ghrelin increases, while leptin decreases, making you more likely to eat than you need.
Adults should sleep 7–9 hours a night. Not only the quantity, but also the quality of sleep is important. Deep sleep helps the body recover, reduces stress and supports effective metabolism.
To get good sleep, maintain a fixed bedtime, avoid using electronic devices before bed and create a quiet, cool bedroom space. With just a full night’s sleep, you will find yourself craving less snacks and have more energy to move during the day.
7. Shop smart, control from the root
An important but often overlooked secret is how you shop for food. In fact, if you don’t bring snacks home, you won’t be tempted to eat them.
Make a grocery list before you go to the supermarket, and stick to it. Avoid going to the market or supermarket when you’re hungry, as you’re more likely to be tempted by high-calorie foods. Instead, focus on choosing healthy foods like:
- Lean protein (chicken breast, fish, tofu)
- Fresh fruits and vegetables
- Whole grains
- Low-calorie, low-sugar snacks
