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5 Things You Can Do to Keep Weight from Coming Back

Maybe since reading FitSugar you've gotten motivated to get into shape and maybe you've even lost a few pounds, so I recently came across some pretty straightforward tips from iVillage that I thought I'd pass along. They are pretty much common sense based on how to keep off lost weight, but if you're like me, a few reminders every once in a while are always good.

  1. Weigh in daily. Sure, it can be depressing to watch your weight fluctuate with every hormonal swing or salty meal. That's why many commercial weight loss programs discourage you from stepping on the scale every day — they don't want you to get frustrated and throw in the towel. But according to a new study reported in the December issue of Annals of Behavioral Medicine, "higher weighing frequency was associated with greater 24-month weight loss or less weight gain." In other words, dieters who got on the scale every day were more likely to lose weight and keep it off than those who weighed in less frequently. Why? The study's authors hypothesize that the frequent feedback made it easier for dieters to correct small weight gains before they could turn into major ones.
  2. There's four more great tips, so

  3. Have a meal plan. When you were dieting, you knew what you were going to eat for breakfast, lunch, snack and dinner. But now that you're just trying to maintain your current weight, do you need to be so rigid? Absolutely! If you go back to eating the way you did before you started dieting, you can expect your weight to rebound too. Figure out your current caloric needs and design a maintenance plan with fixed breakfast, lunch, snack and dinner selections.
  4. Exercise. The downside to losing weight is that your resting metabolic rate is lower than it was before your diet. This isn't because you've wrecked your metabolism — it's just that it takes fewer calories to maintain your new, lower weight. Cranking up your daily energy expenditure with regular aerobic workouts will give you a little more wiggle room in your diet.
  5. Keep all your daily diet routines. Habits tend to reinforce each other. Being "good" (i.e., eating right and exercising) is often linked to a host of other habits, so abandoning one, even if it's no longer strictly necessary, might have the unintended effect of prompting you to dump them all. If you took a multivitamin while you were on your diet, keep taking it. If you always drank eight glasses of water while dieting, don't stop now.
  6. Redefine "normal." Some people fully expect that, at some point, they will cease to be on a diet and they can go back to eating normally (i.e., without having to think about their choices). The sad reality is that if you return to eating normally, you will go back to what you normally weigh. So how do you maintain your weight loss without feeling like you're still on a diet? By creating a new "normal" routine with exercise, meal choices and rules (no more than one sweetened treat a day, for example). Over time, your routine will feel, well, routine, and maintaining your weight will feel comfortable and completely normal.
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Holly-Golightly Holly-Golightly 8 years
After struggling with my weight for 15 years I finally lost over 20lbs and got into a size 6. I did it by cutting calories, eating protein and complex carbs, and <B>weighing myself every day</B>. I've maintained my weight for a year, because I weigh myself on weekdays. I weigh more on Monday, because I pig out a little on the weekends. If I didn't weigh myself and see that number in black and white every morning, then I would convince myself I could cheat on my diet whenever I wanted and the weight would creep back a pound at a time.
Holly-Golightly Holly-Golightly 8 years
After struggling with my weight for 15 years I finally lost over 20lbs and got into a size 6. I did it by cutting calories, eating protein and complex carbs, and weighing myself every day. I've maintained my weight for a year, because I weigh myself on weekdays. I weigh more on Monday, because I pig out a little on the weekends. If I didn't weigh myself and see that number in black and white every morning, then I would convince myself I could cheat on my diet whenever I wanted and the weight would creep back a pound at a time.
RockinHeartJD RockinHeartJD 8 years
These are some great tips, yet I disagree with the weighing in everyday. Once a week is fine with me, plus you can start to tell if you gain a few pounds without weighing in. I recently switched to a vegetarian diet and have lost naturally about 8 pounds in 2 months, mind you- I am a petite 22 year old (120 pounds) so that is a lot of weight for me to lose. I was worried by this weight loss and my doctor said if I started to eat normally again (non veggie) then I would gain it all back. I am sticking with #5 which states to stay on your diet. It may be hard, but it is worth it when you don't have to buy new clothes all the time for your weight gain/loss.
Butrfly4404 Butrfly4404 8 years
Marci - that's a great tip for while you are dieting! Weighing in daily can make a lot of dieters feel like they are failing (case in point: My Mom - "I gained a pound since last night, I'm so frustrated I feel like I should quit!")But this was about maintaining weight. I don't follow any rules for weighing myself, I just give-or-take it. As long as the needle points somewhere near where I want to be, I'm okay. (Plus, my $10 analog scale can't be THAT accurate anyway!)My fave was #5. The biggest problem people have is that they Diet, then go off their diet and go back to eating fried foods and sweets every day. Gotta change your habits, your lifestlye, if you want to change your health!
Butrfly4404 Butrfly4404 8 years
Marci - that's a great tip for while you are dieting! Weighing in daily can make a lot of dieters feel like they are failing (case in point: My Mom - "I gained a pound since last night, I'm so frustrated I feel like I should quit!") But this was about maintaining weight. I don't follow any rules for weighing myself, I just give-or-take it. As long as the needle points somewhere near where I want to be, I'm okay. (Plus, my $10 analog scale can't be THAT accurate anyway!) My fave was #5. The biggest problem people have is that they Diet, then go off their diet and go back to eating fried foods and sweets every day. Gotta change your habits, your lifestlye, if you want to change your health!
suzanne suzanne 8 years
I do weigh in daily.... have done so for years. Its so much a habit for me - I have never let myself get more than 4 1/2 lbs over my normal weight. (I consider 5 extra pounds to be my "have to get really serious about this" benchmark.) When 2 or 3 lbs. start to creep up, I back off on calories just a bit and I can easily correct. This is not frustrating in the least. I'm never too stressed that I'm out of control because it's easy for me to lose these few lbs. by being just a bit more careful. I also get the bonus of a good body image and completely enjoying my meals when I'm right there on track. :SCALE:
suzanne suzanne 8 years
I do weigh in daily.... have done so for years. Its so much a habit for me - I have never let myself get more than 4 1/2 lbs over my normal weight. (I consider 5 extra pounds to be my "have to get really serious about this" benchmark.) When 2 or 3 lbs. start to creep up, I back off on calories just a bit and I can easily correct. This is not frustrating in the least. I'm never too stressed that I'm out of control because it's easy for me to lose these few lbs. by being just a bit more careful. I also get the bonus of a good body image and completely enjoying my meals when I'm right there on track. :SCALE:
Marci Marci 8 years
Weight Watchers tells you not to weight yourself everyday; that you should only do it once at week, the same day each week around the same time. That will help you keep in check, but everyday weigh-ins will add undue pressure on yourself.But I agree with all the other tips.
Marci Marci 8 years
Weight Watchers tells you not to weight yourself everyday; that you should only do it once at week, the same day each week around the same time. That will help you keep in check, but everyday weigh-ins will add undue pressure on yourself. But I agree with all the other tips.
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