Losing weight is challenging. But as anyone who has successfully lost weight knows, the real challenge is avoiding gaining it back. This is true regardless of the method you use. For example, studies show that people who follow very low-calorie diets (800-1,200 calories per day) regain between 26% and 121% of their lost weight after five years of treatment. People who follow behavioral weight management programs regain between 30-35% of their lost weight after one year.
What Causes Weight Regain?
There are many reasons why we regain weight after losing weight. These include:
- First, maintaining the weight we lose is less fun than seeing the number on the scale go down during weight loss. This makes it difficult to stay motivated and keep the weight off.
- Second, it is often difficult to maintain the lifestyle changes we make to lose weight. Especially if these changes are unrealistic and difficult to maintain in the long term (such as very low-calorie diets or cutting out entire food groups).
- Third, weight loss can stimulate the production of hunger hormones, and may even slow down your metabolism. These changes can make it difficult to control overeating and may contribute to weight regain over time.
How to avoid weight regain?
While weight regain may be a common experience, that doesn’t mean there isn’t plenty of evidence to show you can do to prevent it in the long term:
Here are 7 ways to help prevent it:
1. Be flexible
It’s important to understand that maintaining a healthy weight will require lifelong management. Therefore, it is unrealistic to set rigid expectations and think that you will always adhere to your lifestyle changes perfectly.
Don’t feel guilty when you slip up. Instead, plan to get back on track as soon as possible. For example, if you think you may have overeaten over the weekend, acknowledge this by adding a few walks to your schedule next week.
Doing so can prevent an “all or nothing” approach to weight management, where you feel guilty about not reaching your goals and give up on your efforts.
2. Plan for disruptions
Recognize that your weight management efforts will be disrupted, such as holidays, weddings, and birthdays. You can plan to overcome these disruptions effectively. For example, losing a few pounds ahead of time can help offset the extra weight gained during these occasions. Or, if you’re going to a barbecue, bring a healthier option (like veggie skewers) so you have a lower-calorie option. This will help you enjoy the special occasion without worrying too much.
3. Take pride in your accomplishments
Our weight often fluctuates over time, so it’s important to take pride in yourself when you reach your goals, regardless of the number on the scale. Research also shows that people who focus more on how to achieve their goals rather than the outcome are more likely to stick to the behaviors that are important to maintaining weight loss. This may be because they’re less likely to be affected by setbacks (like regaining weight).
4. Create a habit
Forming a habit can help maintain weight loss. This is because habits are thought to be less affected by fluctuations in motivation.
This means that even if we don’t want to bother, the habits we adopted to lose weight will be easier to maintain when trying to maintain weight. You can also create some new habits after losing weight, such as going for a walk after dinner or taking the stairs when possible.
5. Exercise
Physical activity is the most important factor in maintaining weight. This is because physical activity can offset some of the calories we eat. The best physical activity for maintaining weight loss is the activity you enjoy the most. The reason is that if you enjoy it, you are more likely to maintain it long-term. However, research shows that you should aim for at least 250 minutes of exercise per week to maintain weight loss.
6. Weigh yourself regularly
Weight fluctuates between 1-2kg throughout the week. By weighing yourself regularly, you can build a personal weight range, including your highest and lowest average weight. This will help you track your weight and know if you need to make changes to your diet and exercise routine to maintain your weight loss.
Research shows that people who use a personalized weight range are more likely to prevent weight regain because they can adjust their behavior when necessary.
7. Eat a Good Breakfast and Focus on Fiber
While the overall evidence on the importance of breakfast for weight management is mixed, one study found that nearly 97% of people who maintained their weight said they ate breakfast every day.
Another study found that people who ate more vegetables and high-fiber foods (such as whole-wheat bread, brown rice, and oatmeal) each day were more likely to avoid regaining weight. Eating these foods means you’ll feel fuller and eat less.
Maintaining weight loss can be difficult, but it’s not impossible. And even if you only maintain a small amount of the weight you’ve lost, remember that it can still be very beneficial to your health.
