Losing weight is a challenging journey, and reaching your dream weight is already a great success. But as many people have experienced, losing weight is just the beginning; the real challenge lies in how to maintain that achievement in the long term.
In many cases, after only a few months or years, the weight returns to the same level, or even increases. The reason is not necessarily due to lack of determination, but because you have not yet developed sustainable habits to adapt to the new lifestyle.
Maintaining weight is different from losing weight. It requires perseverance, flexibility and, most importantly, a new mindset. The following habits, drawn from the experiences of many people who have successfully maintained weight for many years, are the foundation for you to not only “lose” but also “keep” it.
How to maintain weight?
Here are 9 habits that can help:
1. Motivation comes from within
In the early stages, many people lose weight thanks to superficial motivations such as admiring glances, compliments from others or the desire to fit into a favorite dress. But those motivations often fade quickly. To go the long way, you need a deeper reason, linked to your own life values. It could be the desire to be healthy to play with your children, the desire to live long to enjoy old age or simply the joy of waking up every morning with a body full of energy. When motivation comes from within, it is like a smoldering fire, not easily extinguished even when you feel tired.
2. Exercise as part of life
You can lose weight with diet, but if you want to maintain weight, you cannot do without exercise. People who successfully maintain their weight have something in common: they stick to physical activities for at least an hour a day. This doesn’t have to mean a grueling workout at the gym. A brisk walk after dinner, some morning yoga, a bike ride to work, or even some gardening with a positive attitude are all valuable. When exercise becomes a natural part of your life, you’ll be able to maintain it long-term without feeling burdened.
3. Stress doesn’t mean food
Many people who lose weight tend to gain it back for one reason: emotional eating. When they’re tired or sad, their brains often reach for sweet, fatty foods to soothe them. To break out of this cycle, you need to develop the habit of dealing with your emotions in healthier ways. Writing a few lines in your journal, taking deep breaths, going for a walk, doing some yoga, or just talking to a friend can all help you decompress without having to reach for food. Once you have an alternative strategy, you’ll be less dependent on food as your sole means of emotional balance.
4. The Power of Companionship
Maintaining weight will be much easier if you are not alone. The presence of a friend, family member or a community with the same goals helps you maintain motivation, create a sense of connection and remind each other to stay on track. It can be a group workout, sharing experiences on an online forum or simply a word of encouragement when you are lazy. This support not only brings mental strength but also helps you be more responsible for yourself.
5. Limit screen time
Sitting in front of the TV, phone or computer not only makes you less active but also makes you more likely to snack mindlessly. Instead of bingeing on movies until late at night, try switching to a light walk, taking a new class or simply going to bed early to restore energy. When you know how to set limits on screen time, you will not only control your weight better but also improve the quality of your sleep and focus at work.
6. Monitor your weight proactively
Many people are afraid to step on the scale because they are afraid of seeing the number increase. In fact, the scale is an early warning tool that helps you make timely adjustments. Checking your weight regularly, whether daily or several times a week, will help you recognize small changes. If you find that the scale has increased by 1–2 kg, you can quickly tighten your diet or increase your exercise to get back to the old level. Don’t consider the scale an “enemy”, see it as a reliable companion on the journey to maintain your results.
7. A scientific breakfast to start the day
A day that starts with a healthy breakfast will create a solid foundation for the whole day. People who skip breakfast are more likely to eat more at lunch or dinner, leading to excess calories. A balanced breakfast with protein, complex carbs, good fats and fiber will help you stay full longer and control your energy effectively. Something as simple as a bowl of oatmeal with milk and fruit, or fried eggs with whole wheat bread and a green salad, will give you enough nutrients to start your day full of energy.
8. Fiber
If there is one silent factor that plays a huge role in maintaining weight, it is fiber. It helps create a feeling of fullness, reduces snacking habits and aids digestion. Green vegetables, fruits, whole grains and beans are all rich sources of fiber that you should supplement every day. When your diet is rich in fiber, you will also have less opportunity to consume unhealthy foods, thereby easily maintaining your ideal weight.
9. Learn to accept “sliding”
No one maintains a perfect diet and exercise regimen 100%. There will be times when you eat more than planned, miss a few workouts or “let loose” on vacation. The important thing is not that you make a mistake, but how you react afterwards. Successful weight-loss people do not beat themselves up for too long, but quickly return to their old habits, adjust their diet and continue to exercise. One day of indulgence won’t ruin your journey, but giving up can.
In short, maintaining weight loss is not just about maintaining a number on the scale, but about creating a sustainable lifestyle. When habits like finding inner motivation, exercising daily, managing stress, eating well, and embracing imperfection become a natural part of your life, you won’t have to struggle to maintain your weight. Health, energy, and comfort will be the natural results you receive.
